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Winnie's PPL

by Kira Lawliet
3 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
    Sep 01, 2025 07:28

Summary

Winnie's PPL is an 18-week program designed for dedicated lifters looking to build strength and muscle through a structured push-pull-legs routine. With six training days each week, you'll focus on compound and isolation exercises that target major muscle groups, ensuring balanced development. Expect to master movements like the bench press, pull-ups, and squats, all while utilizing a full gym setup. Get ready to challenge yourself and achieve your fitness goals with this comprehensive training plan!
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.3%
Upper Back
11%
Triceps
10.6%
Chest
8.9%
Front Delts
8.3%
Glutes
8%
Lats
8%
Hamstrings
7.7%
Quadriceps
6.2%
Middle Delts
6%
Lower Back
3.3%
Calves
3%
Rear Delts
2.7%
Forearms
1.9%
Abs
1.8%
Adductors
0.9%
Abductors
0.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
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
-