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Bench focused PPL/Torso + Limbs Hybrid

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Program Description

Transform your upper body strength with the 18-week Bench + PPL program, designed for serious lifters ready to push their limits. This intense six-day-a-week routine combines bench press mastery with a comprehensive push, pull, and leg split, ensuring balanced muscle development and explosive gains. Perfect for those looking to enhance their performance and build a powerful physique, this program will keep you engaged and motivated every step of the way. Get ready to elevate your training and achieve your strength goals!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 07, 2025 10:30
  • Last Edited
    Jul 07, 2025 03:07
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4-6 reps
-
2
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
3
Chest Fly (Cable)
2
6-8 reps
-
4
Lateral Raise (Cable)
2
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Shoulder Press (Machine)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4-6 reps
-
2
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
3
Chest Fly (Cable)
2
6-8 reps
-
4
Lateral Raise (Cable)
2
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Shoulder Press (Machine)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4-6 reps
-
2
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
3
Chest Fly (Cable)
2
6-8 reps
-
4
Lateral Raise (Cable)
2
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Shoulder Press (Machine)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4-6 reps
-
2
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
3
Chest Fly (Cable)
2
6-8 reps
-
4
Lateral Raise (Cable)
2
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Shoulder Press (Machine)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4-6 reps
-
2
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
3
Chest Fly (Cable)
2
6-8 reps
-
4
Lateral Raise (Cable)
2
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Shoulder Press (Machine)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4-6 reps
-
2
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
3
Chest Fly (Cable)
2
6-8 reps
-
4
Lateral Raise (Cable)
2
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Shoulder Press (Machine)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4-6 reps
-
2
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
3
Chest Fly (Cable)
2
6-8 reps
-
4
Lateral Raise (Cable)
2
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Shoulder Press (Machine)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4-6 reps
-
2
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
3
Chest Fly (Cable)
2
6-8 reps
-
4
Lateral Raise (Cable)
2
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Shoulder Press (Machine)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4-6 reps
-
2
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
3
Chest Fly (Cable)
2
6-8 reps
-
4
Lateral Raise (Cable)
2
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Shoulder Press (Machine)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4-6 reps
-
2
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
3
Chest Fly (Cable)
2
6-8 reps
-
4
Lateral Raise (Cable)
2
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Shoulder Press (Machine)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4-6 reps
-
2
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
3
Chest Fly (Cable)
2
6-8 reps
-
4
Lateral Raise (Cable)
2
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Shoulder Press (Machine)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4-6 reps
-
2
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
3
Chest Fly (Cable)
2
6-8 reps
-
4
Lateral Raise (Cable)
2
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Shoulder Press (Machine)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4-6 reps
-
2
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
3
Chest Fly (Cable)
2
6-8 reps
-
4
Lateral Raise (Cable)
2
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Shoulder Press (Machine)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4-6 reps
-
2
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
3
Chest Fly (Cable)
2
6-8 reps
-
4
Lateral Raise (Cable)
2
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Shoulder Press (Machine)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4-6 reps
-
2
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
3
Chest Fly (Cable)
2
6-8 reps
-
4
Lateral Raise (Cable)
2
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Shoulder Press (Machine)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4-6 reps
-
2
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
3
Chest Fly (Cable)
2
6-8 reps
-
4
Lateral Raise (Cable)
2
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Shoulder Press (Machine)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4-6 reps
-
2
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
3
Chest Fly (Cable)
2
6-8 reps
-
4
Lateral Raise (Cable)
2
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Shoulder Press (Machine)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4-6 reps
-
2
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
3
Chest Fly (Cable)
2
6-8 reps
-
4
Lateral Raise (Cable)
2
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
6-8 reps
-
6
Shoulder Press (Machine)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Rear Delt Fly (Machine)
3
6-8 reps
-
5
Cable Crunch
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Rear Delt Fly (Machine)
3
6-8 reps
-
5
Cable Crunch
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Rear Delt Fly (Machine)
3
6-8 reps
-
5
Cable Crunch
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Rear Delt Fly (Machine)
3
6-8 reps
-
5
Cable Crunch
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Rear Delt Fly (Machine)
3
6-8 reps
-
5
Cable Crunch
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Rear Delt Fly (Machine)
3
6-8 reps
-
5
Cable Crunch
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Rear Delt Fly (Machine)
3
6-8 reps
-
5
Cable Crunch
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Rear Delt Fly (Machine)
3
6-8 reps
-
5
Cable Crunch
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Rear Delt Fly (Machine)
3
6-8 reps
-
5
Cable Crunch
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Rear Delt Fly (Machine)
3
6-8 reps
-
5
Cable Crunch
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Rear Delt Fly (Machine)
3
6-8 reps
-
5
Cable Crunch
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Rear Delt Fly (Machine)
3
6-8 reps
-
5
Cable Crunch
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Rear Delt Fly (Machine)
3
6-8 reps
-
5
Cable Crunch
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Rear Delt Fly (Machine)
3
6-8 reps
-
5
Cable Crunch
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Rear Delt Fly (Machine)
3
6-8 reps
-
5
Cable Crunch
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Rear Delt Fly (Machine)
3
6-8 reps
-
5
Cable Crunch
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Rear Delt Fly (Machine)
3
6-8 reps
-
5
Cable Crunch
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Rear Delt Fly (Machine)
3
6-8 reps
-
5
Cable Crunch
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
6-8 reps
-
-
2
Lat Pulldown
3
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
6-8 reps
-
-
2
Lat Pulldown
3
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
6-8 reps
-
-
2
Lat Pulldown
3
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
6-8 reps
-
-
2
Lat Pulldown
3
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
6-8 reps
-
-
2
Lat Pulldown
3
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
6-8 reps
-
-
2
Lat Pulldown
3
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
6-8 reps
-
-
2
Lat Pulldown
3
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
6-8 reps
-
-
2
Lat Pulldown
3
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
6-8 reps
-
-
2
Lat Pulldown
3
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
6-8 reps
-
-
2
Lat Pulldown
3
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
6-8 reps
-
-
2
Lat Pulldown
3
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
6-8 reps
-
-
2
Lat Pulldown
3
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
6-8 reps
-
-
2
Lat Pulldown
3
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
6-8 reps
-
-
2
Lat Pulldown
3
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
6-8 reps
-
-
2
Lat Pulldown
3
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
6-8 reps
-
-
2
Lat Pulldown
3
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
6-8 reps
-
-
2
Lat Pulldown
3
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
6-8 reps
-
-
2
Lat Pulldown
3
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Single Arm Pushdown
2
6-8 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Cable)
2
6-8 reps
-
6
Hammer Curl (Cable)
2
6-8 reps
-
7
Wrist Curls
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Single Arm Pushdown
2
6-8 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Cable)
2
6-8 reps
-
6
Hammer Curl (Cable)
2
6-8 reps
-
7
Wrist Curls
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Single Arm Pushdown
2
6-8 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Cable)
2
6-8 reps
-
6
Hammer Curl (Cable)
2
6-8 reps
-
7
Wrist Curls
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Single Arm Pushdown
2
6-8 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Cable)
2
6-8 reps
-
6
Hammer Curl (Cable)
2
6-8 reps
-
7
Wrist Curls
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Single Arm Pushdown
2
6-8 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Cable)
2
6-8 reps
-
6
Hammer Curl (Cable)
2
6-8 reps
-
7
Wrist Curls
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Single Arm Pushdown
2
6-8 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Cable)
2
6-8 reps
-
6
Hammer Curl (Cable)
2
6-8 reps
-
7
Wrist Curls
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Single Arm Pushdown
2
6-8 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Cable)
2
6-8 reps
-
6
Hammer Curl (Cable)
2
6-8 reps
-
7
Wrist Curls
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Single Arm Pushdown
2
6-8 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Cable)
2
6-8 reps
-
6
Hammer Curl (Cable)
2
6-8 reps
-
7
Wrist Curls
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Single Arm Pushdown
2
6-8 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Cable)
2
6-8 reps
-
6
Hammer Curl (Cable)
2
6-8 reps
-
7
Wrist Curls
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Single Arm Pushdown
2
6-8 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Cable)
2
6-8 reps
-
6
Hammer Curl (Cable)
2
6-8 reps
-
7
Wrist Curls
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Single Arm Pushdown
2
6-8 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Cable)
2
6-8 reps
-
6
Hammer Curl (Cable)
2
6-8 reps
-
7
Wrist Curls
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Single Arm Pushdown
2
6-8 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Cable)
2
6-8 reps
-
6
Hammer Curl (Cable)
2
6-8 reps
-
7
Wrist Curls
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Single Arm Pushdown
2
6-8 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Cable)
2
6-8 reps
-
6
Hammer Curl (Cable)
2
6-8 reps
-
7
Wrist Curls
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Single Arm Pushdown
2
6-8 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Cable)
2
6-8 reps
-
6
Hammer Curl (Cable)
2
6-8 reps
-
7
Wrist Curls
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Single Arm Pushdown
2
6-8 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Cable)
2
6-8 reps
-
6
Hammer Curl (Cable)
2
6-8 reps
-
7
Wrist Curls
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Single Arm Pushdown
2
6-8 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Cable)
2
6-8 reps
-
6
Hammer Curl (Cable)
2
6-8 reps
-
7
Wrist Curls
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Single Arm Pushdown
2
6-8 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Cable)
2
6-8 reps
-
6
Hammer Curl (Cable)
2
6-8 reps
-
7
Wrist Curls
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-8 reps
-
2
Single Arm Pushdown
2
6-8 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Cable)
2
6-8 reps
-
6
Hammer Curl (Cable)
2
6-8 reps
-
7
Wrist Curls
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-8 reps
-
2
Calf Raise (Leg Press)
3
6-8 reps
-
3
Leg Extension
3
6-8 reps
-
4
Back Extension (Weighted)
2
6-8 reps
-
5
Lying Leg Curl
2
6-8 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Paused)
1 Set
4-6 Reps
-
2
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
3
Chest Fly (Cable)
2 Sets
6-8 Reps
-
4
Lateral Raise (Cable)
2 Sets
6-8 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
-
6
Shoulder Press (Machine)
3 Sets
6-8 Reps
-
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
6-8 Reps
-
2
Lat Pulldown
3 Sets
6-8 Reps
-
3
Seated Row (Cable)
3 Sets
6-8 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
6-8 Reps
-
5
Cable Crunch
3 Sets
6-8 Reps
-
Day 3
1
Hip Adductor (Machine)
3 Sets
6-8 Reps
-
2
Calf Raise (Leg Press)
3 Sets
6-8 Reps
-
3
Leg Extension
3 Sets
6-8 Reps
-
4
Back Extension (Weighted)
2 Sets
6-8 Reps
-
5
Lying Leg Curl
2 Sets
6-8 Reps
-
Day 6
1
Hip Adductor (Machine)
3 Sets
6-8 Reps
-
2
Calf Raise (Leg Press)
3 Sets
6-8 Reps
-
3
Leg Extension
3 Sets
6-8 Reps
-
4
Back Extension (Weighted)
2 Sets
6-8 Reps
-
5
Lying Leg Curl
2 Sets
6-8 Reps
-
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
4-6 Reps
6-8 Reps
-
-
2
Lat Pulldown
3 Sets
6-8 Reps
-
3
Dip (Weighted)
2 Sets
6-8 Reps
-
4
Seated Row (Cable)
3 Sets
6-8 Reps
-
Day 5
1
Preacher Curl (Dumbbell)
3 Sets
6-8 Reps
-
2
Single Arm Pushdown
2 Sets
6-8 Reps
-
3
Lateral Raise (Cable)
3 Sets
6-8 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
-
5
Rear Delt Fly (Cable)
2 Sets
6-8 Reps
-
6
Hammer Curl (Cable)
2 Sets
6-8 Reps
-
7
Wrist Curls
3 Sets
6-8 Reps
-