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6-Day PPL

by Jeffery E.
1 athletes joined

Program Description

Gain strength

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 04, 2024 05:12
  • Last Edited
    Jun 18, 2025 08:41

Summary

Unleash your strength with the 6-Day PPL program, a comprehensive 12-week training plan designed for serious lifters. This program focuses on a Push-Pull-Legs split, ensuring balanced development across all major muscle groups. With six training days per week, you'll engage in a variety of exercises, from barbell bench presses to cable tricep pushdowns, all tailored to maximize your gains. Get ready to elevate your performance and transform your physique with structured workouts that challenge you every step of the way!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Face Pull
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Pec Deck (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Face Pull
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Pec Deck (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Face Pull
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Pec Deck (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Face Pull
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Pec Deck (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Face Pull
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Pec Deck (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Face Pull
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Pec Deck (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Face Pull
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Pec Deck (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Face Pull
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Pec Deck (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Face Pull
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Pec Deck (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Face Pull
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Pec Deck (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Face Pull
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Pec Deck (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Face Pull
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Pec Deck (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Seated Row (Machine)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Seated Row (Machine)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Seated Row (Machine)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Seated Row (Machine)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Seated Row (Machine)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Seated Row (Machine)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Seated Row (Machine)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Seated Row (Machine)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Seated Row (Machine)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Seated Row (Machine)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Seated Row (Machine)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Seated Row (Machine)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
3
1 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Seated Calf Raise
3
12-20 reps
-
8
Abs Crunch (Weighted)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
3
1 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Seated Calf Raise
3
12-20 reps
-
8
Abs Crunch (Weighted)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
3
1 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Seated Calf Raise
3
12-20 reps
-
8
Abs Crunch (Weighted)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
3
1 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Seated Calf Raise
3
12-20 reps
-
8
Abs Crunch (Weighted)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
3
1 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Seated Calf Raise
3
12-20 reps
-
8
Abs Crunch (Weighted)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
3
1 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Seated Calf Raise
3
12-20 reps
-
8
Abs Crunch (Weighted)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
3
1 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Seated Calf Raise
3
12-20 reps
-
8
Abs Crunch (Weighted)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
3
1 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Seated Calf Raise
3
12-20 reps
-
8
Abs Crunch (Weighted)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
3
1 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Seated Calf Raise
3
12-20 reps
-
8
Abs Crunch (Weighted)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
3
1 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Seated Calf Raise
3
12-20 reps
-
8
Abs Crunch (Weighted)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
3
1 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Seated Calf Raise
3
12-20 reps
-
8
Abs Crunch (Weighted)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
3
1 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Seated Calf Raise
3
12-20 reps
-
8
Abs Crunch (Weighted)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Skull Crusher
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
6
Face Pull
3 Sets
8-12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
8
Pec Deck (Machine)
3 Sets
8-12 Reps
-
Day 2
1
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
6
Seated Row (Machine)
3 Sets
8-12 Reps
-
7
Bicep Curl (Machine)
3 Sets
8-12 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Skull Crusher
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
7
Chest Press (Machine)
3 Sets
8-12 Reps
-
8
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
-
Day 5
1
T-Bar Row
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Hammer Curl
3 Sets
8-12 Reps
-
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
-
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
7
Seated Row (Machine)
3 Sets
8-12 Reps
-
Day 6
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Deadlift (Barbell)
3 Sets
1 Reps
-
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Lying Leg Curl
3 Sets
8-12 Reps
-
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
-
7
Seated Calf Raise
3 Sets
12-20 Reps
-
8
Abs Crunch (Weighted)
3 Sets
10-15 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Leg Press
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Leg Curl
3 Sets
8-12 Reps
-
6
Seated Calf Raise
3 Sets
12-15 Reps
-
7
Abs Crunch (Weighted)
3 Sets
10-15 Reps
-