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Jeff Nippard PPL (Science-based)

by Gage B.
114 athletes joined

Program Description

This program is inspired by Jeff Nippard’s PPL program on his Instagram page. Here are the links to each day. Push: https://www.instagram.com/reel/DC64ZmEpb9d/?igsh=MXUyYjFlaGxyc245eg== Pull: https://www.instagram.com/reel/DC1ywxKJ0U8/?igsh=MTU3aDE5eGVsenVsag== Legs: https://www.instagram.com/reel/DDM186vpNXn/?igsh=NDFybzJrYmc2ZjVw

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 06, 2024 04:53
  • Last Edited
    Jun 19, 2025 07:58

Summary

Unlock your strength potential with the Jeff Nippard PPL (Science-based) program, a comprehensive 16-week journey designed for dedicated lifters. This 6-day-a-week plan combines push, pull, and leg workouts, utilizing proven scientific principles to maximize muscle growth and strength. Each session is meticulously crafted with a variety of exercises targeting all major muscle groups, ensuring balanced development and optimal recovery. Equip yourself with the knowledge and techniques to elevate your training and achieve impressive results!
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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
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Lat Pulldown
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Rear Delt Fly (Cable)
3
15-20 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-10 Reps
-
2
Shoulder Press (Machine)
3 Sets
10-12 Reps
-
3
Pec Deck (Machine)
3 Sets
15-20 Reps
-
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
5-10 Reps
-
6
Tricep Kickback (Cable)
3 Sets
10-15 Reps
-
Day 2
1
Close Grip Lat Pulldown
3 Sets
10-15 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
3
Seated Row (Cable)
2 Sets
15-20 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
15-20 Reps
-
5
Shrug (Barbell)
4 Sets
15-20 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
-
7
Preacher Curl (Machine)
3 Sets
15-20 Reps
-
Day 3
1
Leg Curl
3 Sets
10-15 Reps
-
2
Squat (Smith Machine)
3 Sets
5-10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
-
4
Leg Extension
3 Sets
10-15 Reps
-
5
Hip Abductor (Machine)
2 Sets
15-20 Reps
-
6
Hip Adductor (Machine)
2 Sets
15-20 Reps
-
7
Standing Calf Raise
4 Sets
10-15 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
8-10 Reps
-
2
Shoulder Press (Machine)
3 Sets
10-12 Reps
-
3
Pec Deck (Machine)
3 Sets
15-20 Reps
-
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
5-10 Reps
-
6
Tricep Kickback (Cable)
3 Sets
10-15 Reps
-
Day 5
1
Close Grip Lat Pulldown
3 Sets
10-15 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
3
Seated Row (Cable)
2 Sets
15-20 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
15-20 Reps
-
5
Shrug (Barbell)
4 Sets
15-20 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
-
7
Preacher Curl (Machine)
3 Sets
15-20 Reps
-
Day 6
1
Leg Curl
3 Sets
10-15 Reps
-
2
Squat (Smith Machine)
3 Sets
5-10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
-
4
Leg Extension
3 Sets
10-15 Reps
-
5
Hip Abductor (Machine)
2 Sets
15-20 Reps
-
6
Hip Adductor (Machine)
2 Sets
15-20 Reps
-
7
Standing Calf Raise
4 Sets
10-15 Reps
-