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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
    May 11, 2025 03:38
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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
-