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BoostcampPNG

Unnatty natty program

by TSDLifts

Program Description

**PPL Workout Program** Transform your physique with this comprehensive 6-week Push-Pull-Legs (PPL) program designed for all fitness levels. Training six days a week, you'll engage in targeted workouts that focus on major muscle groups, ensuring balanced development and strength gains. Each session features a mix of compound and isolation exercises, with detailed guidance on reps and sets to maximize your results. Get ready to push your limits, pull for strength, and build powerful legs!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 08, 2025 10:15
  • Last Edited
    Nov 10, 2025 09:43
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.6%
Triceps
9.6%
Hamstrings
9.3%
Front Delts
8.9%
Chest
8.7%
Abs
8.4%
Lats
8.1%
Glutes
8%
Biceps
7.1%
Upper Back
6.8%
Middle Delts
6.1%
Lower Back
4%
Adductors
1.7%
Rear Delts
1.6%
Forearms
0.8%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
-
-
2
Underhand Lat Pulldown
4
8-10 reps
-
3
High Row
2
8-10 reps
-
4
Pullover (Machine)
2
8-10 reps
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
-
-
2
Underhand Lat Pulldown
4
8-10 reps
-
3
High Row
2
8-10 reps
-
4
Pullover (Machine)
2
8-10 reps
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
-
-
2
Underhand Lat Pulldown
4
8-10 reps
-
3
High Row
2
8-10 reps
-
4
Pullover (Machine)
2
8-10 reps
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
-
-
2
Underhand Lat Pulldown
4
8-10 reps
-
3
High Row
2
8-10 reps
-
4
Pullover (Machine)
2
8-10 reps
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
-
-
2
Underhand Lat Pulldown
4
8-10 reps
-
3
High Row
2
8-10 reps
-
4
Pullover (Machine)
2
8-10 reps
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
-
-
2
Underhand Lat Pulldown
4
8-10 reps
-
3
High Row
2
8-10 reps
-
4
Pullover (Machine)
2
8-10 reps
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
5 reps
-
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Incline Chest Press (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
15 reps
-
6
Tricep Pushdown (Cable)
2
15 reps
-
7
Dip (Bodyweight)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
5 reps
-
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Incline Chest Press (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
15 reps
-
6
Tricep Pushdown (Cable)
2
15 reps
-
7
Dip (Bodyweight)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
5 reps
-
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Incline Chest Press (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
15 reps
-
6
Tricep Pushdown (Cable)
2
15 reps
-
7
Dip (Bodyweight)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
5 reps
-
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Incline Chest Press (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
15 reps
-
6
Tricep Pushdown (Cable)
2
15 reps
-
7
Dip (Bodyweight)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
5 reps
-
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Incline Chest Press (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
15 reps
-
6
Tricep Pushdown (Cable)
2
15 reps
-
7
Dip (Bodyweight)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
5 reps
-
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Incline Chest Press (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
15 reps
-
6
Tricep Pushdown (Cable)
2
15 reps
-
7
Dip (Bodyweight)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-15 reps
-
2
Squat (Barbell)
1
2
3 reps
5 reps
-
-
3
Pendulum Squat
3
8 reps
-
4
Leg Press (45 Degrees)
2
10 reps
-
5
Romanian Deadlift (Barbell)
3
6 reps
-
6
Leg Extension
2
8-10 reps
-
7
Hamstring Curl
2
8-10 reps
-
8
Abs Crunch (Machine)
4
10 reps
-
9
Leg Raise (Captain's Chair)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-15 reps
-
2
Squat (Barbell)
1
2
3 reps
5 reps
-
-
3
Pendulum Squat
3
8 reps
-
4
Leg Press (45 Degrees)
2
10 reps
-
5
Romanian Deadlift (Barbell)
3
6 reps
-
6
Leg Extension
2
8-10 reps
-
7
Hamstring Curl
2
8-10 reps
-
8
Abs Crunch (Machine)
4
10 reps
-
9
Leg Raise (Captain's Chair)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-15 reps
-
2
Squat (Barbell)
1
2
3 reps
5 reps
-
-
3
Pendulum Squat
3
8 reps
-
4
Leg Press (45 Degrees)
2
10 reps
-
5
Romanian Deadlift (Barbell)
3
6 reps
-
6
Leg Extension
2
8-10 reps
-
7
Hamstring Curl
2
8-10 reps
-
8
Abs Crunch (Machine)
4
10 reps
-
9
Leg Raise (Captain's Chair)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-15 reps
-
2
Squat (Barbell)
1
2
3 reps
5 reps
-
-
3
Pendulum Squat
3
8 reps
-
4
Leg Press (45 Degrees)
2
10 reps
-
5
Romanian Deadlift (Barbell)
3
6 reps
-
6
Leg Extension
2
8-10 reps
-
7
Hamstring Curl
2
8-10 reps
-
8
Abs Crunch (Machine)
4
10 reps
-
9
Leg Raise (Captain's Chair)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-15 reps
-
2
Squat (Barbell)
1
2
3 reps
5 reps
-
-
3
Pendulum Squat
3
8 reps
-
4
Leg Press (45 Degrees)
2
10 reps
-
5
Romanian Deadlift (Barbell)
3
6 reps
-
6
Leg Extension
2
8-10 reps
-
7
Hamstring Curl
2
8-10 reps
-
8
Abs Crunch (Machine)
4
10 reps
-
9
Leg Raise (Captain's Chair)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-15 reps
-
2
Squat (Barbell)
1
2
3 reps
5 reps
-
-
3
Pendulum Squat
3
8 reps
-
4
Leg Press (45 Degrees)
2
10 reps
-
5
Romanian Deadlift (Barbell)
3
6 reps
-
6
Leg Extension
2
8-10 reps
-
7
Hamstring Curl
2
8-10 reps
-
8
Abs Crunch (Machine)
4
10 reps
-
9
Leg Raise (Captain's Chair)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Deadlift (Paused)
1
2
3 reps
5 reps
-
-
3
Bent Over Row (Barbell)
1
2
5-6 reps
8-10 reps
-
-
4
High Row
2
8-10 reps
-
5
Lat Pulldown (Single Arm)
2
8-10 reps
-
6
Single Arm Row (Cable)
3
8-10 reps
-
7
Bicep Curl (Machine)
2
15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Deadlift (Paused)
1
2
3 reps
5 reps
-
-
3
Bent Over Row (Barbell)
1
2
5-6 reps
8-10 reps
-
-
4
High Row
2
8-10 reps
-
5
Lat Pulldown (Single Arm)
2
8-10 reps
-
6
Single Arm Row (Cable)
3
8-10 reps
-
7
Bicep Curl (Machine)
2
15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Deadlift (Paused)
1
2
3 reps
5 reps
-
-
3
Bent Over Row (Barbell)
1
2
5-6 reps
8-10 reps
-
-
4
High Row
2
8-10 reps
-
5
Lat Pulldown (Single Arm)
2
8-10 reps
-
6
Single Arm Row (Cable)
3
8-10 reps
-
7
Bicep Curl (Machine)
2
15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Deadlift (Paused)
1
2
3 reps
5 reps
-
-
3
Bent Over Row (Barbell)
1
2
5-6 reps
8-10 reps
-
-
4
High Row
2
8-10 reps
-
5
Lat Pulldown (Single Arm)
2
8-10 reps
-
6
Single Arm Row (Cable)
3
8-10 reps
-
7
Bicep Curl (Machine)
2
15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Deadlift (Paused)
1
2
3 reps
5 reps
-
-
3
Bent Over Row (Barbell)
1
2
5-6 reps
8-10 reps
-
-
4
High Row
2
8-10 reps
-
5
Lat Pulldown (Single Arm)
2
8-10 reps
-
6
Single Arm Row (Cable)
3
8-10 reps
-
7
Bicep Curl (Machine)
2
15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Deadlift (Paused)
1
2
3 reps
5 reps
-
-
3
Bent Over Row (Barbell)
1
2
5-6 reps
8-10 reps
-
-
4
High Row
2
8-10 reps
-
5
Lat Pulldown (Single Arm)
2
8-10 reps
-
6
Single Arm Row (Cable)
3
8-10 reps
-
7
Bicep Curl (Machine)
2
15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
12-15 reps
-
2
Front Raise
2
12-15 reps
-
3
Strict Press
1
2
3 reps
5 reps
-
-
4
Bench Press (Barbell)
4
5 reps
-
5
Shoulder Press (Machine)
1
2
8 reps
10 reps
-
-
6
Incline Bench Press (Dumbbell)
3
8 reps
-
7
Chest Fly (Cable)
2
12-15 reps
-
8
Floor Press (Barbell)
1
2
6-8 reps
8-10 reps
-
-
9A
Tricep Pushdown (Cable)
3
10 reps
-
9B
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
12-15 reps
-
2
Front Raise
2
12-15 reps
-
3
Strict Press
1
2
3 reps
5 reps
-
-
4
Bench Press (Barbell)
4
5 reps
-
5
Shoulder Press (Machine)
1
2
8 reps
10 reps
-
-
6
Incline Bench Press (Dumbbell)
3
8 reps
-
7
Chest Fly (Cable)
2
12-15 reps
-
8
Floor Press (Barbell)
1
2
6-8 reps
8-10 reps
-
-
9A
Tricep Pushdown (Cable)
3
10 reps
-
9B
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
12-15 reps
-
2
Front Raise
2
12-15 reps
-
3
Strict Press
1
2
3 reps
5 reps
-
-
4
Bench Press (Barbell)
4
5 reps
-
5
Shoulder Press (Machine)
1
2
8 reps
10 reps
-
-
6
Incline Bench Press (Dumbbell)
3
8 reps
-
7
Chest Fly (Cable)
2
12-15 reps
-
8
Floor Press (Barbell)
1
2
6-8 reps
8-10 reps
-
-
9A
Tricep Pushdown (Cable)
3
10 reps
-
9B
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
12-15 reps
-
2
Front Raise
2
12-15 reps
-
3
Strict Press
1
2
3 reps
5 reps
-
-
4
Bench Press (Barbell)
4
5 reps
-
5
Shoulder Press (Machine)
1
2
8 reps
10 reps
-
-
6
Incline Bench Press (Dumbbell)
3
8 reps
-
7
Chest Fly (Cable)
2
12-15 reps
-
8
Floor Press (Barbell)
1
2
6-8 reps
8-10 reps
-
-
9A
Tricep Pushdown (Cable)
3
10 reps
-
9B
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
12-15 reps
-
2
Front Raise
2
12-15 reps
-
3
Strict Press
1
2
3 reps
5 reps
-
-
4
Bench Press (Barbell)
4
5 reps
-
5
Shoulder Press (Machine)
1
2
8 reps
10 reps
-
-
6
Incline Bench Press (Dumbbell)
3
8 reps
-
7
Chest Fly (Cable)
2
12-15 reps
-
8
Floor Press (Barbell)
1
2
6-8 reps
8-10 reps
-
-
9A
Tricep Pushdown (Cable)
3
10 reps
-
9B
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
12-15 reps
-
2
Front Raise
2
12-15 reps
-
3
Strict Press
1
2
3 reps
5 reps
-
-
4
Bench Press (Barbell)
4
5 reps
-
5
Shoulder Press (Machine)
1
2
8 reps
10 reps
-
-
6
Incline Bench Press (Dumbbell)
3
8 reps
-
7
Chest Fly (Cable)
2
12-15 reps
-
8
Floor Press (Barbell)
1
2
6-8 reps
8-10 reps
-
-
9A
Tricep Pushdown (Cable)
3
10 reps
-
9B
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
3 reps
5 reps
-
-
2
Hack Squat
3
8-10 reps
-
3
Leg Press
2
8-10 reps
-
4
Stiff Leg Deadlift
3
6 reps
-
5
Leg Extension
3
10 reps
-
6
Hamstring Curl
3
10 reps
-
7
Abs Crunch (Machine)
4
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
3 reps
5 reps
-
-
2
Hack Squat
3
8-10 reps
-
3
Leg Press
2
8-10 reps
-
4
Stiff Leg Deadlift
3
6 reps
-
5
Leg Extension
3
10 reps
-
6
Hamstring Curl
3
10 reps
-
7
Abs Crunch (Machine)
4
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
3 reps
5 reps
-
-
2
Hack Squat
3
8-10 reps
-
3
Leg Press
2
8-10 reps
-
4
Stiff Leg Deadlift
3
6 reps
-
5
Leg Extension
3
10 reps
-
6
Hamstring Curl
3
10 reps
-
7
Abs Crunch (Machine)
4
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
3 reps
5 reps
-
-
2
Hack Squat
3
8-10 reps
-
3
Leg Press
2
8-10 reps
-
4
Stiff Leg Deadlift
3
6 reps
-
5
Leg Extension
3
10 reps
-
6
Hamstring Curl
3
10 reps
-
7
Abs Crunch (Machine)
4
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
3 reps
5 reps
-
-
2
Hack Squat
3
8-10 reps
-
3
Leg Press
2
8-10 reps
-
4
Stiff Leg Deadlift
3
6 reps
-
5
Leg Extension
3
10 reps
-
6
Hamstring Curl
3
10 reps
-
7
Abs Crunch (Machine)
4
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
3 reps
5 reps
-
-
2
Hack Squat
3
8-10 reps
-
3
Leg Press
2
8-10 reps
-
4
Stiff Leg Deadlift
3
6 reps
-
5
Leg Extension
3
10 reps
-
6
Hamstring Curl
3
10 reps
-
7
Abs Crunch (Machine)
4
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
-
-
2
Underhand Lat Pulldown
4 Sets
8-10 Reps
-
3
High Row
2 Sets
8-10 Reps
-
4
Pullover (Machine)
2 Sets
8-10 Reps
-
5
Chest Supported Row (Machine)
2 Sets
10 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
-
-
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Incline Chest Press (Machine)
2 Sets
8-10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
5
Lateral Raise (Machine)
3 Sets
15 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
15 Reps
-
7
Dip (Bodyweight)
2 Sets
15 Reps
-
Day 3
1
Hip Adductor (Machine)
3 Sets
12-15 Reps
-
2
Squat (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
-
-
3
Pendulum Squat
3 Sets
8 Reps
-
4
Leg Press (45 Degrees)
2 Sets
10 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
6 Reps
-
6
Leg Extension
2 Sets
8-10 Reps
-
7
Hamstring Curl
2 Sets
8-10 Reps
-
8
Abs Crunch (Machine)
4 Sets
10 Reps
-
9
Leg Raise (Captain's Chair)
4 Sets
15 Reps
-
Day 4
1
Lat Pulldown
2 Sets
8-10 Reps
-
2
Deadlift (Paused)
1 Set
2 Sets
3 Reps
5 Reps
-
-
3
Bent Over Row (Barbell)
1 Set
2 Sets
5-6 Reps
8-10 Reps
-
-
4
High Row
2 Sets
8-10 Reps
-
5
Lat Pulldown (Single Arm)
2 Sets
8-10 Reps
-
6
Single Arm Row (Cable)
3 Sets
8-10 Reps
-
7
Bicep Curl (Machine)
2 Sets
15 Reps
-
8
Reverse Bicep Curl (EZ Bar)
2 Sets
15 Reps
-
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
2
Front Raise
2 Sets
12-15 Reps
-
3
Strict Press
1 Set
2 Sets
3 Reps
5 Reps
-
-
4
Bench Press (Barbell)
4 Sets
5 Reps
-
5
Shoulder Press (Machine)
1 Set
2 Sets
8 Reps
10 Reps
-
-
6
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
7
Chest Fly (Cable)
2 Sets
12-15 Reps
-
8
Floor Press (Barbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
-
-
9A
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
9B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 6
1
Front Squat (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
-
-
2
Hack Squat
3 Sets
8-10 Reps
-
3
Leg Press
2 Sets
8-10 Reps
-
4
Stiff Leg Deadlift
3 Sets
6 Reps
-
5
Leg Extension
3 Sets
10 Reps
-
6
Hamstring Curl
3 Sets
10 Reps
-
7
Abs Crunch (Machine)
4 Sets
10 Reps
-
8
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-