Program Description
The ATLAS PPL program is designed for both intermediate lifters and ambitious beginners with these specific goals: Primary Objectives: Muscle Hypertrophy (Growth) Strategic volume (3 sets per exercise) Optimal rep ranges (5-12 reps) 2x weekly frequency per muscle group Strength Development Heavy compound movements first Progressive overload structure Lower rep ranges (5-7) on main lifts Balance & Proportion Equal push/pull volume Complete body development Focus on commonly neglected areas (rear delts, calves, core) Ideal For: Lifters with 3-6 months minimum training experience Those who can train 5-6 days per week People focused on building both size and strength Those who enjoy structure and tracking progress Expected Results (with proper nutrition): Weeks 1-4: Strength adaptations and technique improvement Weeks 5-8: Noticeable muscle fullness and pumps Weeks 9-12: Significant strength gains and visible muscle growth
Program Overview
- LevelBeginner, Intermediate
- GoalBodybuilding, Muscle & Sculpting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedOct 28, 2024 10:15
- Last EditedJun 18, 2025 11:21
Summary
Unleash your potential with the ATLAS PPL program, a meticulously crafted 12-week plan designed for those ready to elevate their training. This 6-day-a-week program focuses on a Push-Pull-Legs split, ensuring balanced development across all major muscle groups while promoting lean muscle growth and strength. Each session is packed with a variety of exercises, including T-Bar Rows, Squats, and Romanian Deadlifts, tailored to challenge your limits and boost your performance. Get ready to transform your physique and build the strength you've always wanted!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Seated Dip (Machine)
3
8-10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Seated Dip (Machine)
3
8-10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Seated Dip (Machine)
3
8-10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Seated Dip (Machine)
3
8-10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Seated Dip (Machine)
3
8-10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Seated Dip (Machine)
3
8-10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Seated Dip (Machine)
3
8-10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Seated Dip (Machine)
3
8-10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Seated Dip (Machine)
3
8-10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Seated Dip (Machine)
3
8-10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Seated Dip (Machine)
3
8-10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Seated Dip (Machine)
3
8-10 reps
-
7
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Shrug (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Shrug (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Shrug (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Shrug (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Shrug (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Shrug (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Shrug (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Shrug (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Shrug (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Shrug (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Shrug (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Shrug (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
7
Hanging Leg Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
7
Hanging Leg Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
7
Hanging Leg Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
7
Hanging Leg Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
7
Hanging Leg Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
7
Hanging Leg Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
7
Hanging Leg Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
7
Hanging Leg Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
7
Hanging Leg Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
7
Hanging Leg Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
7
Hanging Leg Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
7
Hanging Leg Raise
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Seated Dip (Machine)
3
8-10 reps
-
7
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Seated Dip (Machine)
3
8-10 reps
-
7
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Seated Dip (Machine)
3
8-10 reps
-
7
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Seated Dip (Machine)
3
8-10 reps
-
7
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Seated Dip (Machine)
3
8-10 reps
-
7
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Seated Dip (Machine)
3
8-10 reps
-
7
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Seated Dip (Machine)
3
8-10 reps
-
7
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Seated Dip (Machine)
3
8-10 reps
-
7
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Seated Dip (Machine)
3
8-10 reps
-
7
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Seated Dip (Machine)
3
8-10 reps
-
7
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Seated Dip (Machine)
3
8-10 reps
-
7
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Seated Dip (Machine)
3
8-10 reps
-
7
Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Shrug (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Shrug (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Shrug (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Shrug (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Shrug (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Shrug (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Shrug (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Shrug (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Shrug (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Shrug (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Shrug (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Shrug (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
7
Hanging Leg Raise
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
7
Hanging Leg Raise
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
7
Hanging Leg Raise
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
7
Hanging Leg Raise
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
7
Hanging Leg Raise
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
7
Hanging Leg Raise
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
7
Hanging Leg Raise
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
7
Hanging Leg Raise
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
7
Hanging Leg Raise
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
7
Hanging Leg Raise
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
7
Hanging Leg Raise
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
7
Hanging Leg Raise
3
8-10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
T-Bar Row3 Sets
8-10 Reps
-
2
Lat Pulldown3 Sets
8-10 Reps
-
3
Shrug (Dumbbell)3 Sets
8-10 Reps
-
4
Face Pull3 Sets
8-10 Reps
-
5
Bicep Curl (Barbell)3 Sets
8-10 Reps
-
6
Hammer Curl3 Sets
8-10 Reps
-
Day 3
1
Squat (Smith Machine)3 Sets
8-10 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
-
3
Leg Press (45 Degrees)3 Sets
8-10 Reps
-
4
Leg Extension3 Sets
8-10 Reps
-
5
Leg Curl3 Sets
8-10 Reps
-
6
Standing Calf Raise3 Sets
8-10 Reps
-
7
Hanging Leg Raise3 Sets
8-10 Reps
-
Day 1
1
Bench Press (Barbell)3 Sets
8-10 Reps
-
2
Seated Shoulder Press (Dumbbell)3 Sets
8-10 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
8-10 Reps
-
5
Tricep Pushdown (Cable)3 Sets
8-10 Reps
-
6
Seated Dip (Machine)3 Sets
8-10 Reps
-
7
Plank3 Sets
0.5 mins
-
Day 4
1
Bench Press (Barbell)3 Sets
8-10 Reps
-
2
Seated Shoulder Press (Dumbbell)3 Sets
8-10 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
8-10 Reps
-
5
Tricep Pushdown (Cable)3 Sets
8-10 Reps
-
6
Seated Dip (Machine)3 Sets
8-10 Reps
-
7
Plank3 Sets
0.5 mins
-
Day 5
1
T-Bar Row3 Sets
8-10 Reps
-
2
Lat Pulldown3 Sets
8-10 Reps
-
3
Shrug (Dumbbell)3 Sets
8-10 Reps
-
4
Face Pull3 Sets
8-10 Reps
-
5
Bicep Curl (Barbell)3 Sets
8-10 Reps
-
6
Hammer Curl3 Sets
8-10 Reps
-
Day 6
1
Squat (Smith Machine)3 Sets
8-10 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
-
3
Leg Press (45 Degrees)3 Sets
8-10 Reps
-
4
Leg Extension3 Sets
8-10 Reps
-
5
Leg Curl3 Sets
8-10 Reps
-
6
Standing Calf Raise3 Sets
8-10 Reps
-
7
Hanging Leg Raise3 Sets
8-10 Reps
-