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Push Pull Leg 5days

by Joonhyuk C.

Program Description

**Push Pull Leg 5 Days** Unleash your strength with this dynamic 10-week workout plan designed for five training days each week. The Push Pull Legs (PPL) split focuses on targeted muscle groups, ensuring balanced development and maximizing recovery. Each session combines compound and isolation exercises, such as bench presses, deadlifts, and cable rows, to build muscle and enhance endurance. With detailed sets and rep schemes, you’ll stay motivated and track your progress effectively. Get ready to transform your physique and elevate your lifting game!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 09, 2025 08:18
  • Last Edited
    Jul 09, 2025 09:00
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12 reps
-
2
Incline Bench Press (Barbell)
3
1
1
8 reps
2 reps
10 reps
-
-
-
3
Lateral Raise (Cable)
2
1
15 reps
18 reps
-
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Overhead Press (Machine)
3
10 reps
-
6
Dips Between Chairs
3
10 reps
-
7
Dumbbell Bench Pullover
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12 reps
-
2
Incline Bench Press (Barbell)
3
1
1
8 reps
2 reps
10 reps
-
-
-
3
Lateral Raise (Cable)
2
1
15 reps
18 reps
-
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Overhead Press (Machine)
3
10 reps
-
6
Dips Between Chairs
3
10 reps
-
7
Dumbbell Bench Pullover
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12 reps
-
2
Incline Bench Press (Barbell)
3
1
1
8 reps
2 reps
10 reps
-
-
-
3
Lateral Raise (Cable)
2
1
15 reps
18 reps
-
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Overhead Press (Machine)
3
10 reps
-
6
Dips Between Chairs
3
10 reps
-
7
Dumbbell Bench Pullover
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12 reps
-
2
Incline Bench Press (Barbell)
3
1
1
8 reps
2 reps
10 reps
-
-
-
3
Lateral Raise (Cable)
2
1
15 reps
18 reps
-
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Overhead Press (Machine)
3
10 reps
-
6
Dips Between Chairs
3
10 reps
-
7
Dumbbell Bench Pullover
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12 reps
-
2
Incline Bench Press (Barbell)
3
1
1
8 reps
2 reps
10 reps
-
-
-
3
Lateral Raise (Cable)
2
1
15 reps
18 reps
-
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Overhead Press (Machine)
3
10 reps
-
6
Dips Between Chairs
3
10 reps
-
7
Dumbbell Bench Pullover
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12 reps
-
2
Incline Bench Press (Barbell)
3
1
1
8 reps
2 reps
10 reps
-
-
-
3
Lateral Raise (Cable)
2
1
15 reps
18 reps
-
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Overhead Press (Machine)
3
10 reps
-
6
Dips Between Chairs
3
10 reps
-
7
Dumbbell Bench Pullover
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12 reps
-
2
Incline Bench Press (Barbell)
3
1
1
8 reps
2 reps
10 reps
-
-
-
3
Lateral Raise (Cable)
2
1
15 reps
18 reps
-
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Overhead Press (Machine)
3
10 reps
-
6
Dips Between Chairs
3
10 reps
-
7
Dumbbell Bench Pullover
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12 reps
-
2
Incline Bench Press (Barbell)
3
1
1
8 reps
2 reps
10 reps
-
-
-
3
Lateral Raise (Cable)
2
1
15 reps
18 reps
-
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Overhead Press (Machine)
3
10 reps
-
6
Dips Between Chairs
3
10 reps
-
7
Dumbbell Bench Pullover
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12 reps
-
2
Incline Bench Press (Barbell)
3
1
1
8 reps
2 reps
10 reps
-
-
-
3
Lateral Raise (Cable)
2
1
15 reps
18 reps
-
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Overhead Press (Machine)
3
10 reps
-
6
Dips Between Chairs
3
10 reps
-
7
Dumbbell Bench Pullover
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12 reps
-
2
Incline Bench Press (Barbell)
3
1
1
8 reps
2 reps
10 reps
-
-
-
3
Lateral Raise (Cable)
2
1
15 reps
18 reps
-
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Overhead Press (Machine)
3
10 reps
-
6
Dips Between Chairs
3
10 reps
-
7
Dumbbell Bench Pullover
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pulldown
3
15 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
1
1
1
1
10 reps
5 reps
8 reps
12 reps
-
-
-
-
4
Deadlift (Barbell)
3
5 reps
-
5
Barbell Row
3
12 reps
-
6
Bicep Curl (Cable)
2
1
15 reps
18 reps
-
-
7
Inverted Row
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pulldown
3
15 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
1
1
1
1
10 reps
5 reps
8 reps
12 reps
-
-
-
-
4
Deadlift (Barbell)
3
5 reps
-
5
Barbell Row
3
12 reps
-
6
Bicep Curl (Cable)
2
1
15 reps
18 reps
-
-
7
Inverted Row
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pulldown
3
15 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
1
1
1
1
10 reps
5 reps
8 reps
12 reps
-
-
-
-
4
Deadlift (Barbell)
3
5 reps
-
5
Barbell Row
3
12 reps
-
6
Bicep Curl (Cable)
2
1
15 reps
18 reps
-
-
7
Inverted Row
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pulldown
3
15 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
1
1
1
1
10 reps
5 reps
8 reps
12 reps
-
-
-
-
4
Deadlift (Barbell)
3
5 reps
-
5
Barbell Row
3
12 reps
-
6
Bicep Curl (Cable)
2
1
15 reps
18 reps
-
-
7
Inverted Row
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pulldown
3
15 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
1
1
1
1
10 reps
5 reps
8 reps
12 reps
-
-
-
-
4
Deadlift (Barbell)
3
5 reps
-
5
Barbell Row
3
12 reps
-
6
Bicep Curl (Cable)
2
1
15 reps
18 reps
-
-
7
Inverted Row
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pulldown
3
15 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
1
1
1
1
10 reps
5 reps
8 reps
12 reps
-
-
-
-
4
Deadlift (Barbell)
3
5 reps
-
5
Barbell Row
3
12 reps
-
6
Bicep Curl (Cable)
2
1
15 reps
18 reps
-
-
7
Inverted Row
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pulldown
3
15 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
1
1
1
1
10 reps
5 reps
8 reps
12 reps
-
-
-
-
4
Deadlift (Barbell)
3
5 reps
-
5
Barbell Row
3
12 reps
-
6
Bicep Curl (Cable)
2
1
15 reps
18 reps
-
-
7
Inverted Row
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pulldown
3
15 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
1
1
1
1
10 reps
5 reps
8 reps
12 reps
-
-
-
-
4
Deadlift (Barbell)
3
5 reps
-
5
Barbell Row
3
12 reps
-
6
Bicep Curl (Cable)
2
1
15 reps
18 reps
-
-
7
Inverted Row
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pulldown
3
15 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
1
1
1
1
10 reps
5 reps
8 reps
12 reps
-
-
-
-
4
Deadlift (Barbell)
3
5 reps
-
5
Barbell Row
3
12 reps
-
6
Bicep Curl (Cable)
2
1
15 reps
18 reps
-
-
7
Inverted Row
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pulldown
3
15 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
1
1
1
1
10 reps
5 reps
8 reps
12 reps
-
-
-
-
4
Deadlift (Barbell)
3
5 reps
-
5
Barbell Row
3
12 reps
-
6
Bicep Curl (Cable)
2
1
15 reps
18 reps
-
-
7
Inverted Row
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
10 reps
2 reps
8 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
3
12 reps
-
3
Upright Row (Cable)
3
15 reps
-
4
Chest Press (Machine)
1
2
12 reps
8 reps
-
-
5
Lateral Raise (Cable)
2
1
15 reps
18 reps
-
-
6
Single Arm Rear Delt Cable Fly
2
1
12 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
10 reps
2 reps
8 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
3
12 reps
-
3
Upright Row (Cable)
3
15 reps
-
4
Chest Press (Machine)
1
2
12 reps
8 reps
-
-
5
Lateral Raise (Cable)
2
1
15 reps
18 reps
-
-
6
Single Arm Rear Delt Cable Fly
2
1
12 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
10 reps
2 reps
8 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
3
12 reps
-
3
Upright Row (Cable)
3
15 reps
-
4
Chest Press (Machine)
1
2
12 reps
8 reps
-
-
5
Lateral Raise (Cable)
2
1
15 reps
18 reps
-
-
6
Single Arm Rear Delt Cable Fly
2
1
12 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
10 reps
2 reps
8 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
3
12 reps
-
3
Upright Row (Cable)
3
15 reps
-
4
Chest Press (Machine)
1
2
12 reps
8 reps
-
-
5
Lateral Raise (Cable)
2
1
15 reps
18 reps
-
-
6
Single Arm Rear Delt Cable Fly
2
1
12 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
10 reps
2 reps
8 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
3
12 reps
-
3
Upright Row (Cable)
3
15 reps
-
4
Chest Press (Machine)
1
2
12 reps
8 reps
-
-
5
Lateral Raise (Cable)
2
1
15 reps
18 reps
-
-
6
Single Arm Rear Delt Cable Fly
2
1
12 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
10 reps
2 reps
8 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
3
12 reps
-
3
Upright Row (Cable)
3
15 reps
-
4
Chest Press (Machine)
1
2
12 reps
8 reps
-
-
5
Lateral Raise (Cable)
2
1
15 reps
18 reps
-
-
6
Single Arm Rear Delt Cable Fly
2
1
12 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
10 reps
2 reps
8 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
3
12 reps
-
3
Upright Row (Cable)
3
15 reps
-
4
Chest Press (Machine)
1
2
12 reps
8 reps
-
-
5
Lateral Raise (Cable)
2
1
15 reps
18 reps
-
-
6
Single Arm Rear Delt Cable Fly
2
1
12 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
10 reps
2 reps
8 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
3
12 reps
-
3
Upright Row (Cable)
3
15 reps
-
4
Chest Press (Machine)
1
2
12 reps
8 reps
-
-
5
Lateral Raise (Cable)
2
1
15 reps
18 reps
-
-
6
Single Arm Rear Delt Cable Fly
2
1
12 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
10 reps
2 reps
8 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
3
12 reps
-
3
Upright Row (Cable)
3
15 reps
-
4
Chest Press (Machine)
1
2
12 reps
8 reps
-
-
5
Lateral Raise (Cable)
2
1
15 reps
18 reps
-
-
6
Single Arm Rear Delt Cable Fly
2
1
12 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
10 reps
2 reps
8 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
3
12 reps
-
3
Upright Row (Cable)
3
15 reps
-
4
Chest Press (Machine)
1
2
12 reps
8 reps
-
-
5
Lateral Raise (Cable)
2
1
15 reps
18 reps
-
-
6
Single Arm Rear Delt Cable Fly
2
1
12 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
-
2
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
10 reps
-
-
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
12 reps
-
5
Pull-Up (Bodyweight)
3
6 reps
-
6
Bicep Curl (Barbell)
4
8 reps
-
7
Hammer Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
-
2
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
10 reps
-
-
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
12 reps
-
5
Pull-Up (Bodyweight)
3
6 reps
-
6
Bicep Curl (Barbell)
4
8 reps
-
7
Hammer Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
-
2
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
10 reps
-
-
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
12 reps
-
5
Pull-Up (Bodyweight)
3
6 reps
-
6
Bicep Curl (Barbell)
4
8 reps
-
7
Hammer Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
-
2
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
10 reps
-
-
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
12 reps
-
5
Pull-Up (Bodyweight)
3
6 reps
-
6
Bicep Curl (Barbell)
4
8 reps
-
7
Hammer Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
-
2
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
10 reps
-
-
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
12 reps
-
5
Pull-Up (Bodyweight)
3
6 reps
-
6
Bicep Curl (Barbell)
4
8 reps
-
7
Hammer Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
-
2
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
10 reps
-
-
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
12 reps
-
5
Pull-Up (Bodyweight)
3
6 reps
-
6
Bicep Curl (Barbell)
4
8 reps
-
7
Hammer Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
-
2
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
10 reps
-
-
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
12 reps
-
5
Pull-Up (Bodyweight)
3
6 reps
-
6
Bicep Curl (Barbell)
4
8 reps
-
7
Hammer Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
-
2
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
10 reps
-
-
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
12 reps
-
5
Pull-Up (Bodyweight)
3
6 reps
-
6
Bicep Curl (Barbell)
4
8 reps
-
7
Hammer Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
-
2
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
10 reps
-
-
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
12 reps
-
5
Pull-Up (Bodyweight)
3
6 reps
-
6
Bicep Curl (Barbell)
4
8 reps
-
7
Hammer Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
-
2
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
10 reps
-
-
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
12 reps
-
5
Pull-Up (Bodyweight)
3
6 reps
-
6
Bicep Curl (Barbell)
4
8 reps
-
7
Hammer Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
15 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
1
2
15 reps
12 reps
-
-
4
Squat (Barbell)
2
1
2
10 reps
3 reps
6 reps
-
-
-
5
Leg Press
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
15 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
1
2
15 reps
12 reps
-
-
4
Squat (Barbell)
2
1
2
10 reps
3 reps
6 reps
-
-
-
5
Leg Press
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
15 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
1
2
15 reps
12 reps
-
-
4
Squat (Barbell)
2
1
2
10 reps
3 reps
6 reps
-
-
-
5
Leg Press
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
15 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
1
2
15 reps
12 reps
-
-
4
Squat (Barbell)
2
1
2
10 reps
3 reps
6 reps
-
-
-
5
Leg Press
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
15 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
1
2
15 reps
12 reps
-
-
4
Squat (Barbell)
2
1
2
10 reps
3 reps
6 reps
-
-
-
5
Leg Press
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
15 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
1
2
15 reps
12 reps
-
-
4
Squat (Barbell)
2
1
2
10 reps
3 reps
6 reps
-
-
-
5
Leg Press
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
15 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
1
2
15 reps
12 reps
-
-
4
Squat (Barbell)
2
1
2
10 reps
3 reps
6 reps
-
-
-
5
Leg Press
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
15 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
1
2
15 reps
12 reps
-
-
4
Squat (Barbell)
2
1
2
10 reps
3 reps
6 reps
-
-
-
5
Leg Press
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
15 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
1
2
15 reps
12 reps
-
-
4
Squat (Barbell)
2
1
2
10 reps
3 reps
6 reps
-
-
-
5
Leg Press
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
15 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
1
2
15 reps
12 reps
-
-
4
Squat (Barbell)
2
1
2
10 reps
3 reps
6 reps
-
-
-
5
Leg Press
1
2
15 reps
12 reps
-
-
Week 1
1 / 10 Weeks
Day 1
1
Pec Deck (Machine)
3 Sets
12 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
1 Set
1 Set
8 Reps
2 Reps
10 Reps
-
-
-
3
Lateral Raise (Cable)
2 Sets
1 Set
15 Reps
18 Reps
-
-
4
Bench Press (Dumbbell)
3 Sets
12 Reps
-
5
Overhead Press (Machine)
3 Sets
10 Reps
-
6
Dips Between Chairs
3 Sets
10 Reps
-
7
Dumbbell Bench Pullover
4 Sets
12 Reps
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
2 Reps
8 Reps
-
-
-
2
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
-
3
Upright Row (Cable)
3 Sets
15 Reps
-
4
Chest Press (Machine)
1 Set
2 Sets
12 Reps
8 Reps
-
-
5
Lateral Raise (Cable)
2 Sets
1 Set
15 Reps
18 Reps
-
-
6
Single Arm Rear Delt Cable Fly
2 Sets
1 Set
12 Reps
15 Reps
-
-
Day 5
1
Hip Adductor (Machine)
3 Sets
15 Reps
-
2
Leg Curl
3 Sets
12 Reps
-
3
Leg Extension
1 Set
2 Sets
15 Reps
12 Reps
-
-
4
Squat (Barbell)
2 Sets
1 Set
2 Sets
10 Reps
3 Reps
6 Reps
-
-
-
5
Leg Press
1 Set
2 Sets
15 Reps
12 Reps
-
-
Day 4
1
Lat Pulldown (Single Arm)
3 Sets
12 Reps
-
2
Chest Supported Row (Machine)
1 Set
2 Sets
1 Set
12 Reps
8 Reps
10 Reps
-
-
-
3
Lat Pulldown (Close Grip)
3 Sets
12 Reps
-
4
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
5
Pull-Up (Bodyweight)
3 Sets
6 Reps
-
6
Bicep Curl (Barbell)
4 Sets
8 Reps
-
7
Hammer Curl
3 Sets
12 Reps
-
Day 2
1
Arm Pulldown
3 Sets
15 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
8 Reps
12 Reps
-
-
-
-
4
Deadlift (Barbell)
3 Sets
5 Reps
-
5
Barbell Row
3 Sets
12 Reps
-
6
Bicep Curl (Cable)
2 Sets
1 Set
15 Reps
18 Reps
-
-
7
Inverted Row
2 Sets
10 Reps
-