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BoostcampPNG

push pull legs or whateva

by Megan Jeter

Program Description

get big

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 06, 2025 03:10
  • Last Edited
    Jun 18, 2025 11:34

Summary

Transform your physique with this dynamic 16-week Push-Pull-Legs program, designed for serious lifters ready to elevate their training. Committing to six days a week, you’ll alternate between focused push, pull, and leg days, incorporating a variety of compound and isolation exercises to build strength and muscle. Each session is crafted to maximize gains, targeting all major muscle groups while ensuring balanced development. Get ready to lift heavy and watch your hard work pay off!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Cable Crunch
4
-
3
lumberjacks
4
-
4
Tricep Extension (Cable)
4
-
5
High Row
4
-
6
Bicep Curl (Dumbbell)
4
-
7
Hammer Curl
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Incline Chest Fly (Dumbbell)
4
-
4
Incline Cable Chest Press
4
-
5
Seated Shoulder Press (Dumbbell)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Press (45 Degrees)
3
-
3
Hip Adductor (Machine)
3
-
4
Hip Abductor (Machine)
3
-
5
Leg Curl
3
-
6
Leg Extension
3
-
7
Calf Raise (Leg Press)
3
-
Week 1
1 / 16 Weeks
Day 1
1
Tricep Rope Push Down (Cable)
4 Sets
-
2
Cable Crunch
4 Sets
-
3
lumberjacks
4 Sets
-
4
Tricep Extension (Cable)
4 Sets
-
5
High Row
4 Sets
-
6
Bicep Curl (Dumbbell)
4 Sets
-
7
Hammer Curl
4 Sets
-
Day 2
1
Bench Press (Barbell)
4 Sets
-
2
Incline Bench Press (Dumbbell)
4 Sets
-
3
Incline Chest Fly (Dumbbell)
4 Sets
-
4
Incline Cable Chest Press
4 Sets
-
5
Seated Shoulder Press (Dumbbell)
4 Sets
-
Day 3
1
Squat (Smith Machine)
3 Sets
-
2
Leg Press (45 Degrees)
3 Sets
-
3
Hip Adductor (Machine)
3 Sets
-
4
Hip Abductor (Machine)
3 Sets
-
5
Leg Curl
3 Sets
-
6
Leg Extension
3 Sets
-
7
Calf Raise (Leg Press)
3 Sets
-
Day 4
1
Tricep Rope Push Down (Cable)
4 Sets
-
2
Cable Crunch
4 Sets
-
3
lumberjacks
4 Sets
-
4
Tricep Extension (Cable)
4 Sets
-
5
High Row
4 Sets
-
6
Bicep Curl (Dumbbell)
4 Sets
-
7
Hammer Curl
4 Sets
-
Day 5
1
Bench Press (Barbell)
4 Sets
-
2
Incline Bench Press (Dumbbell)
4 Sets
-
3
Incline Chest Fly (Dumbbell)
4 Sets
-
4
Incline Cable Chest Press
4 Sets
-
5
Seated Shoulder Press (Dumbbell)
4 Sets
-
Day 6
1
Squat (Smith Machine)
3 Sets
-
2
Leg Press (45 Degrees)
3 Sets
-
3
Hip Adductor (Machine)
3 Sets
-
4
Hip Abductor (Machine)
3 Sets
-
5
Leg Curl
3 Sets
-
6
Leg Extension
3 Sets
-
7
Calf Raise (Leg Press)
3 Sets
-