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BoostcampPNG

Winnie's PPL

by Kira Lawliet
1 athletes joined

Program Description

Muscle gain

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 22, 2025 11:24
  • Last Edited
    Jul 22, 2025 12:42
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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 (Barbell)
2
1
8 reps
12 reps
-
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
16 reps
-
4
Overhead Press (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Tricep Pushdown (Cable)
3
16 reps
-
7
Skull Crusher (Barbell)
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
-
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
16 reps
-
4
Overhead Press (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Tricep Pushdown (Cable)
3
16 reps
-
7
Skull Crusher (Barbell)
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
-
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
16 reps
-
4
Overhead Press (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Tricep Pushdown (Cable)
3
16 reps
-
7
Skull Crusher (Barbell)
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
-
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
16 reps
-
4
Overhead Press (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Tricep Pushdown (Cable)
3
16 reps
-
7
Skull Crusher (Barbell)
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
-
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
16 reps
-
4
Overhead Press (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Tricep Pushdown (Cable)
3
16 reps
-
7
Skull Crusher (Barbell)
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
-
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
16 reps
-
4
Overhead Press (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Tricep Pushdown (Cable)
3
16 reps
-
7
Skull Crusher (Barbell)
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
-
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
16 reps
-
4
Overhead Press (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Tricep Pushdown (Cable)
3
16 reps
-
7
Skull Crusher (Barbell)
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
-
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
16 reps
-
4
Overhead Press (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Tricep Pushdown (Cable)
3
16 reps
-
7
Skull Crusher (Barbell)
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
-
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
16 reps
-
4
Overhead Press (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Tricep Pushdown (Cable)
3
16 reps
-
7
Skull Crusher (Barbell)
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
-
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
16 reps
-
4
Overhead Press (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Tricep Pushdown (Cable)
3
16 reps
-
7
Skull Crusher (Barbell)
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
-
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
16 reps
-
4
Overhead Press (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Tricep Pushdown (Cable)
3
16 reps
-
7
Skull Crusher (Barbell)
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
-
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
16 reps
-
4
Overhead Press (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Tricep Pushdown (Cable)
3
16 reps
-
7
Skull Crusher (Barbell)
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
-
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
16 reps
-
4
Overhead Press (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Tricep Pushdown (Cable)
3
16 reps
-
7
Skull Crusher (Barbell)
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
-
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
16 reps
-
4
Overhead Press (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Tricep Pushdown (Cable)
3
16 reps
-
7
Skull Crusher (Barbell)
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
-
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
16 reps
-
4
Overhead Press (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Tricep Pushdown (Cable)
3
16 reps
-
7
Skull Crusher (Barbell)
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
-
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
16 reps
-
4
Overhead Press (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Tricep Pushdown (Cable)
3
16 reps
-
7
Skull Crusher (Barbell)
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
-
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
16 reps
-
4
Overhead Press (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Tricep Pushdown (Cable)
3
16 reps
-
7
Skull Crusher (Barbell)
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
-
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
16 reps
-
4
Overhead Press (Dumbbell)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
16 reps
-
6
Tricep Pushdown (Cable)
3
16 reps
-
7
Skull Crusher (Barbell)
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Straight Arm Pulldown
3
16 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Straight Arm Pulldown
3
16 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Straight Arm Pulldown
3
16 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Straight Arm Pulldown
3
16 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Straight Arm Pulldown
3
16 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Straight Arm Pulldown
3
16 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Straight Arm Pulldown
3
16 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Straight Arm Pulldown
3
16 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Straight Arm Pulldown
3
16 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Straight Arm Pulldown
3
16 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Straight Arm Pulldown
3
16 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Straight Arm Pulldown
3
16 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Straight Arm Pulldown
3
16 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Straight Arm Pulldown
3
16 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Straight Arm Pulldown
3
16 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Straight Arm Pulldown
3
16 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Straight Arm Pulldown
3
16 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Straight Arm Pulldown
3
16 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Skull Crusher (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Skull Crusher (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Skull Crusher (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Skull Crusher (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Skull Crusher (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Skull Crusher (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Skull Crusher (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Skull Crusher (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Skull Crusher (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Skull Crusher (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Skull Crusher (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Skull Crusher (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Skull Crusher (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Skull Crusher (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Skull Crusher (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Skull Crusher (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Skull Crusher (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Skull Crusher (Dumbbell)
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Cable)
3
16 reps
-
7
Concentration Curl
3
8 reps
-
8
Face Pull
3
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Cable)
3
16 reps
-
7
Concentration Curl
3
8 reps
-
8
Face Pull
3
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Cable)
3
16 reps
-
7
Concentration Curl
3
8 reps
-
8
Face Pull
3
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Cable)
3
16 reps
-
7
Concentration Curl
3
8 reps
-
8
Face Pull
3
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Cable)
3
16 reps
-
7
Concentration Curl
3
8 reps
-
8
Face Pull
3
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Cable)
3
16 reps
-
7
Concentration Curl
3
8 reps
-
8
Face Pull
3
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Cable)
3
16 reps
-
7
Concentration Curl
3
8 reps
-
8
Face Pull
3
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Cable)
3
16 reps
-
7
Concentration Curl
3
8 reps
-
8
Face Pull
3
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Cable)
3
16 reps
-
7
Concentration Curl
3
8 reps
-
8
Face Pull
3
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Cable)
3
16 reps
-
7
Concentration Curl
3
8 reps
-
8
Face Pull
3
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Cable)
3
16 reps
-
7
Concentration Curl
3
8 reps
-
8
Face Pull
3
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Cable)
3
16 reps
-
7
Concentration Curl
3
8 reps
-
8
Face Pull
3
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Cable)
3
16 reps
-
7
Concentration Curl
3
8 reps
-
8
Face Pull
3
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Cable)
3
16 reps
-
7
Concentration Curl
3
8 reps
-
8
Face Pull
3
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Cable)
3
16 reps
-
7
Concentration Curl
3
8 reps
-
8
Face Pull
3
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Cable)
3
16 reps
-
7
Concentration Curl
3
8 reps
-
8
Face Pull
3
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Cable)
3
16 reps
-
7
Concentration Curl
3
8 reps
-
8
Face Pull
3
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Cable)
3
16 reps
-
7
Concentration Curl
3
8 reps
-
8
Face Pull
3
16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Glute Kickback
3
16 reps
-
3
Good Morning
3
8 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Press
3
12 reps
-
6
Calf Raise (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Glute Kickback
3
16 reps
-
3
Good Morning
3
8 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Press
3
12 reps
-
6
Calf Raise (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Glute Kickback
3
16 reps
-
3
Good Morning
3
8 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Press
3
12 reps
-
6
Calf Raise (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Glute Kickback
3
16 reps
-
3
Good Morning
3
8 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Press
3
12 reps
-
6
Calf Raise (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Glute Kickback
3
16 reps
-
3
Good Morning
3
8 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Press
3
12 reps
-
6
Calf Raise (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Glute Kickback
3
16 reps
-
3
Good Morning
3
8 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Press
3
12 reps
-
6
Calf Raise (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Glute Kickback
3
16 reps
-
3
Good Morning
3
8 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Press
3
12 reps
-
6
Calf Raise (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Glute Kickback
3
16 reps
-
3
Good Morning
3
8 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Press
3
12 reps
-
6
Calf Raise (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Glute Kickback
3
16 reps
-
3
Good Morning
3
8 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Press
3
12 reps
-
6
Calf Raise (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Glute Kickback
3
16 reps
-
3
Good Morning
3
8 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Press
3
12 reps
-
6
Calf Raise (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Glute Kickback
3
16 reps
-
3
Good Morning
3
8 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Press
3
12 reps
-
6
Calf Raise (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Glute Kickback
3
16 reps
-
3
Good Morning
3
8 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Press
3
12 reps
-
6
Calf Raise (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Glute Kickback
3
16 reps
-
3
Good Morning
3
8 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Press
3
12 reps
-
6
Calf Raise (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Glute Kickback
3
16 reps
-
3
Good Morning
3
8 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Press
3
12 reps
-
6
Calf Raise (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Glute Kickback
3
16 reps
-
3
Good Morning
3
8 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Press
3
12 reps
-
6
Calf Raise (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Glute Kickback
3
16 reps
-
3
Good Morning
3
8 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Press
3
12 reps
-
6
Calf Raise (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Glute Kickback
3
16 reps
-
3
Good Morning
3
8 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Press
3
12 reps
-
6
Calf Raise (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Glute Kickback
3
16 reps
-
3
Good Morning
3
8 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Press
3
12 reps
-
6
Calf Raise (Machine)
3
15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
-
-
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
16 Reps
-
4
Overhead Press (Dumbbell)
3 Sets
15 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
16 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
16 Reps
-
7
Skull Crusher (Barbell)
3 Sets
16 Reps
-
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
2
Straight Arm Pulldown
3 Sets
16 Reps
-
3
Meadow Row
3 Sets
15 Reps
-
4
Shrug (Dumbbell)
3 Sets
15 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
7
Preacher Curl (Dumbbell)
3 Sets
16 Reps
-
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
-
-
2
Lunge (Dumbbell)
3 Sets
12 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
5
Calf Raise (Machine)
3 Sets
12 Reps
-
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
-
-
2
Lateral Raise (Machine)
3 Sets
12 Reps
-
3
Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
5
Chest Fly (Cable)
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
7
Skull Crusher (Dumbbell)
1 Set
12 Reps
-
Day 5
1
Barbell Row
3 Sets
8 Reps
-
2
Seated Row (Cable)
3 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Shrug (Barbell)
3 Sets
12 Reps
-
5
Bicep Curl (Barbell)
3 Sets
8 Reps
-
6
Hammer Curl (Cable)
3 Sets
16 Reps
-
7
Concentration Curl
3 Sets
8 Reps
-
8
Face Pull
3 Sets
16 Reps
-
Day 6
1
Hip Thrust (Barbell)
3 Sets
8 Reps
-
2
Glute Kickback
3 Sets
16 Reps
-
3
Good Morning
3 Sets
8 Reps
-
4
Hamstring Curl
3 Sets
15 Reps
-
5
Leg Press
3 Sets
12 Reps
-
6
Calf Raise (Machine)
3 Sets
15 Reps
-