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BoostcampPNG
GYM
by SUHAAN MIDDHA
Program Description
Push pull leg
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Athletics
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jul 03, 2024 08:15
Last Edited
Jul 11, 2024 08:31
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
down_app
Week 1
1 / 12 Weeks
Day 2
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Face Pull
5 Sets
15-20 Reps
@8
4
Back Extension (Weighted)
3 Sets
15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Bicep Curl (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Shrug (Barbell)
3 Sets
10-15 Reps
@8
6
Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 3
1
Squat (Smith Machine)
3 Sets
5 Reps
@10
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Seated Calf Raise
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@8
7
Decline Crunch (Weighted)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
8
Hanging Leg Raise
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Shrug (Barbell)
3 Sets
10-15 Reps
@8
6
Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 5
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Face Pull
5 Sets
15-20 Reps
@8
4
Back Extension (Weighted)
3 Sets
15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Bicep Curl (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 6
1
Squat (Smith Machine)
3 Sets
5 Reps
@10
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Seated Calf Raise
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@8
7
Decline Crunch (Weighted)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
8
Hanging Leg Raise
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Shrug (Barbell)
3 Sets
10-15 Reps
@8
6
Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Face Pull
5 Sets
15-20 Reps
@8
4
Back Extension (Weighted)
3 Sets
15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Bicep Curl (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 3
1
Squat (Smith Machine)
3 Sets
5 Reps
@10
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Seated Calf Raise
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@8
7
Decline Crunch (Weighted)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
8
Hanging Leg Raise
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Shrug (Barbell)
3 Sets
10-15 Reps
@8
6
Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 5
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Face Pull
5 Sets
15-20 Reps
@8
4
Back Extension (Weighted)
3 Sets
15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Bicep Curl (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 6
1
Squat (Smith Machine)
3 Sets
5 Reps
@10
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Seated Calf Raise
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@8
7
Decline Crunch (Weighted)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
8
Hanging Leg Raise
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Shrug (Barbell)
3 Sets
10-15 Reps
@8
6
Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Face Pull
5 Sets
15-20 Reps
@8
4
Back Extension (Weighted)
3 Sets
15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Bicep Curl (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 3
1
Squat (Smith Machine)
3 Sets
5 Reps
@10
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Seated Calf Raise
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@8
7
Decline Crunch (Weighted)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
8
Hanging Leg Raise
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Shrug (Barbell)
3 Sets
10-15 Reps
@8
6
Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 5
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Face Pull
5 Sets
15-20 Reps
@8
4
Back Extension (Weighted)
3 Sets
15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Bicep Curl (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 6
1
Squat (Smith Machine)
3 Sets
5 Reps
@10
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Seated Calf Raise
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@8
7
Decline Crunch (Weighted)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
8
Hanging Leg Raise
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Shrug (Barbell)
3 Sets
10-15 Reps
@8
6
Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Face Pull
5 Sets
15-20 Reps
@8
4
Back Extension (Weighted)
3 Sets
15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Bicep Curl (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 3
1
Squat (Smith Machine)
3 Sets
5 Reps
@10
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Seated Calf Raise
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@8
7
Decline Crunch (Weighted)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
8
Hanging Leg Raise
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Shrug (Barbell)
3 Sets
10-15 Reps
@8
6
Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 5
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Face Pull
5 Sets
15-20 Reps
@8
4
Back Extension (Weighted)
3 Sets
15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Bicep Curl (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 6
1
Squat (Smith Machine)
3 Sets
5 Reps
@10
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Seated Calf Raise
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@8
7
Decline Crunch (Weighted)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
8
Hanging Leg Raise
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Shrug (Barbell)
3 Sets
10-15 Reps
@8
6
Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Face Pull
5 Sets
15-20 Reps
@8
4
Back Extension (Weighted)
3 Sets
15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Bicep Curl (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 3
1
Squat (Smith Machine)
3 Sets
5 Reps
@10
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Seated Calf Raise
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@8
7
Decline Crunch (Weighted)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
8
Hanging Leg Raise
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Shrug (Barbell)
3 Sets
10-15 Reps
@8
6
Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 5
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Face Pull
5 Sets
15-20 Reps
@8
4
Back Extension (Weighted)
3 Sets
15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Bicep Curl (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 6
1
Squat (Smith Machine)
3 Sets
5 Reps
@10
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Seated Calf Raise
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@8
7
Decline Crunch (Weighted)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
8
Hanging Leg Raise
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Shrug (Barbell)
3 Sets
10-15 Reps
@8
6
Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Face Pull
5 Sets
15-20 Reps
@8
4
Back Extension (Weighted)
3 Sets
15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Bicep Curl (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 3
1
Squat (Smith Machine)
3 Sets
5 Reps
@10
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Seated Calf Raise
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@8
7
Decline Crunch (Weighted)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
8
Hanging Leg Raise
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Shrug (Barbell)
3 Sets
10-15 Reps
@8
6
Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 5
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Face Pull
5 Sets
15-20 Reps
@8
4
Back Extension (Weighted)
3 Sets
15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Bicep Curl (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 6
1
Squat (Smith Machine)
3 Sets
5 Reps
@10
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Seated Calf Raise
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@8
7
Decline Crunch (Weighted)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
8
Hanging Leg Raise
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Shrug (Barbell)
3 Sets
10-15 Reps
@8
6
Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Face Pull
5 Sets
15-20 Reps
@8
4
Back Extension (Weighted)
3 Sets
15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Bicep Curl (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 3
1
Squat (Smith Machine)
3 Sets
5 Reps
@10
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Seated Calf Raise
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@8
7
Decline Crunch (Weighted)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
8
Hanging Leg Raise
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Shrug (Barbell)
3 Sets
10-15 Reps
@8
6
Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 5
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Face Pull
5 Sets
15-20 Reps
@8
4
Back Extension (Weighted)
3 Sets
15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Bicep Curl (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 6
1
Squat (Smith Machine)
3 Sets
5 Reps
@10
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Seated Calf Raise
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@8
7
Decline Crunch (Weighted)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
8
Hanging Leg Raise
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Shrug (Barbell)
3 Sets
10-15 Reps
@8
6
Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Face Pull
5 Sets
15-20 Reps
@8
4
Back Extension (Weighted)
3 Sets
15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Bicep Curl (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 3
1
Squat (Smith Machine)
3 Sets
5 Reps
@10
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Seated Calf Raise
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@8
7
Decline Crunch (Weighted)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
8
Hanging Leg Raise
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Shrug (Barbell)
3 Sets
10-15 Reps
@8
6
Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 5
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Face Pull
5 Sets
15-20 Reps
@8
4
Back Extension (Weighted)
3 Sets
15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Bicep Curl (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 6
1
Squat (Smith Machine)
3 Sets
5 Reps
@10
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Seated Calf Raise
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@8
7
Decline Crunch (Weighted)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
8
Hanging Leg Raise
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4
Skull Crusher (Barbell)
3 Sets
10 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@10
Day 2
1
Pull-Up (Weighted)
3 Sets
10 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
10 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
4
Shrug (Barbell)
3 Sets
10 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
10 Reps
@10
6
Bicep Curl (Cable)
3 Sets
10 Reps
@10
7
Sit Up
3 Sets
10 Reps
@10
Day 3
1
Squat (Smith Machine)
3 Sets
10 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@10
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@10
4
Leg Extension
3 Sets
10-15 Reps
@10
5
Seated Calf Raise
3 Sets
10-15 Reps
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@10
7
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
8
Hanging Leg Raise
3 Sets
10 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4
Skull Crusher (Barbell)
3 Sets
10 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@10
Day 5
1
Pull-Up (Weighted)
3 Sets
10 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
10 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
4
Shrug (Barbell)
3 Sets
10 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
10 Reps
@10
6
Bicep Curl (Cable)
3 Sets
10 Reps
@10
7
Sit Up
3 Sets
10 Reps
@10
Day 6
1
Squat (Smith Machine)
3 Sets
10 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@10
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@10
4
Leg Extension
3 Sets
10-15 Reps
@10
5
Seated Calf Raise
3 Sets
10-15 Reps
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@10
7
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
8
Hanging Leg Raise
3 Sets
10 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4
Skull Crusher (Barbell)
3 Sets
10 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@10
Day 2
1
Pull-Up (Weighted)
3 Sets
10 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
10 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
4
Shrug (Barbell)
3 Sets
10 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
10 Reps
@10
6
Bicep Curl (Cable)
3 Sets
10 Reps
@10
7
Sit Up
3 Sets
10 Reps
@10
Day 3
1
Squat (Smith Machine)
3 Sets
10 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@10
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@10
4
Leg Extension
3 Sets
10-15 Reps
@10
5
Seated Calf Raise
3 Sets
10-15 Reps
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@10
7
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
8
Hanging Leg Raise
3 Sets
10 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4
Skull Crusher (Barbell)
3 Sets
10 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@10
Day 5
1
Pull-Up (Weighted)
3 Sets
10 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
10 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
4
Shrug (Barbell)
3 Sets
10 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
10 Reps
@10
6
Bicep Curl (Cable)
3 Sets
10 Reps
@10
7
Sit Up
3 Sets
10 Reps
@10
Day 6
1
Squat (Smith Machine)
3 Sets
10 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@10
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@10
4
Leg Extension
3 Sets
10-15 Reps
@10
5
Seated Calf Raise
3 Sets
10-15 Reps
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@10
7
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
8
Hanging Leg Raise
3 Sets
10 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4
Skull Crusher (Barbell)
3 Sets
10 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@10
Day 2
1
Pull-Up (Weighted)
3 Sets
10 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
10 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
4
Shrug (Barbell)
3 Sets
10 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
10 Reps
@10
6
Bicep Curl (Cable)
3 Sets
10 Reps
@10
7
Sit Up
3 Sets
10 Reps
@10
Day 3
1
Squat (Smith Machine)
3 Sets
10 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@10
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@10
4
Leg Extension
3 Sets
10-15 Reps
@10
5
Seated Calf Raise
3 Sets
10-15 Reps
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@10
7
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
8
Hanging Leg Raise
3 Sets
10 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4
Skull Crusher (Barbell)
3 Sets
10 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@10
Day 5
1
Pull-Up (Weighted)
3 Sets
10 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
10 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
4
Shrug (Barbell)
3 Sets
10 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
10 Reps
@10
6
Bicep Curl (Cable)
3 Sets
10 Reps
@10
7
Sit Up
3 Sets
10 Reps
@10
Day 6
1
Squat (Smith Machine)
3 Sets
10 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@10
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@10
4
Leg Extension
3 Sets
10-15 Reps
@10
5
Seated Calf Raise
3 Sets
10-15 Reps
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@10
7
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
8
Hanging Leg Raise
3 Sets
10 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4
Skull Crusher (Barbell)
3 Sets
10 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@10
Day 2
1
Pull-Up (Weighted)
3 Sets
10 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
10 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
4
Shrug (Barbell)
3 Sets
10 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
10 Reps
@10
6
Bicep Curl (Cable)
3 Sets
10 Reps
@10
7
Sit Up
3 Sets
10 Reps
@10
Day 3
1
Squat (Smith Machine)
3 Sets
10 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@10
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@10
4
Leg Extension
3 Sets
10-15 Reps
@10
5
Seated Calf Raise
3 Sets
10-15 Reps
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@10
7
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
8
Hanging Leg Raise
3 Sets
10 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4
Skull Crusher (Barbell)
3 Sets
10 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@10
Day 5
1
Pull-Up (Weighted)
3 Sets
10 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
10 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
4
Shrug (Barbell)
3 Sets
10 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
10 Reps
@10
6
Bicep Curl (Cable)
3 Sets
10 Reps
@10
7
Sit Up
3 Sets
10 Reps
@10
Day 6
1
Squat (Smith Machine)
3 Sets
10 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@10
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@10
4
Leg Extension
3 Sets
10-15 Reps
@10
5
Seated Calf Raise
3 Sets
10-15 Reps
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@10
7
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
8
Hanging Leg Raise
3 Sets
10 Reps
@10