Program Description
Pull/Push/Legs/Upper/Lower/ Configure days to best fit your schedule. I am a full-time dad, work full-time, and attend school at two universities. You can get this done, too. I work really hard throughout the week, so I have Day 5 (Legs) as an easy day. I still work just as hard.
Program Overview
- LevelIntermediate, Advanced
- GoalBodyweight Fitness, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 20, 2025 09:23
- Last EditedOct 06, 2025 03:13
Summary
Unleash your strength with Harl's Ultimate PPLUL 12 Week Program, designed for those ready to elevate their fitness game. This comprehensive 5-day-a-week regimen focuses on Push, Pull, and Lower body workouts, ensuring balanced muscle development and increased power. Each session is packed with targeted exercises, from barbell squats to machine rows, tailored to push your limits and maximize gains. Get ready to transform your physique and build a foundation of strength that lasts!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.1%
Quadriceps
9.7%
Hamstrings
9%
Chest
8.6%
Upper Back
8.6%
Front Delts
8.4%
Biceps
8%
Glutes
7.5%
Lats
6.9%
Middle Delts
6.5%
Calves
3.7%
Lower Back
3%
Adductors
3%
Rear Delts
2.6%
Abs
1.9%
Abductors
1.9%
Forearms
0.7%
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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
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
6-8 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-14 reps
-
6
Dip (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
6-8 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-14 reps
-
6
Dip (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
6-8 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-14 reps
-
6
Dip (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
6-8 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-14 reps
-
6
Dip (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
6-8 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-14 reps
-
6
Dip (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
6-8 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-14 reps
-
6
Dip (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
6-8 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-14 reps
-
6
Dip (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
6-8 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-14 reps
-
6
Dip (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
6-8 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-14 reps
-
6
Dip (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
6-8 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-14 reps
-
6
Dip (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
6-8 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-14 reps
-
6
Dip (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
6-8 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-14 reps
-
6
Dip (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Rear Delt Fly (Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
10-14 reps
-
6
Preacher Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Rear Delt Fly (Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
10-14 reps
-
6
Preacher Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Rear Delt Fly (Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
10-14 reps
-
6
Preacher Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Rear Delt Fly (Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
10-14 reps
-
6
Preacher Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Rear Delt Fly (Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
10-14 reps
-
6
Preacher Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Rear Delt Fly (Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
10-14 reps
-
6
Preacher Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Rear Delt Fly (Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
10-14 reps
-
6
Preacher Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Rear Delt Fly (Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
10-14 reps
-
6
Preacher Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Rear Delt Fly (Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
10-14 reps
-
6
Preacher Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Rear Delt Fly (Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
10-14 reps
-
6
Preacher Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Rear Delt Fly (Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
10-14 reps
-
6
Preacher Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Rear Delt Fly (Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
10-14 reps
-
6
Preacher Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Standing Calf Raise
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Standing Calf Raise
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Standing Calf Raise
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Standing Calf Raise
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Standing Calf Raise
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Standing Calf Raise
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Standing Calf Raise
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Standing Calf Raise
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Standing Calf Raise
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Standing Calf Raise
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Standing Calf Raise
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Standing Calf Raise
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-14 reps
-
4
Lateral Raise (Cable)
2
10-14 reps
-
5
Bayesian Curl
2
8-12 reps
-
6
Abs Crunch (Cable)
2
1
10-12 reps
-100 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-14 reps
-
4
Lateral Raise (Cable)
2
10-14 reps
-
5
Bayesian Curl
2
8-12 reps
-
6
Abs Crunch (Cable)
2
1
10-12 reps
-100 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-14 reps
-
4
Lateral Raise (Cable)
2
10-14 reps
-
5
Bayesian Curl
2
8-12 reps
-
6
Abs Crunch (Cable)
2
1
10-12 reps
-100 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-14 reps
-
4
Lateral Raise (Cable)
2
10-14 reps
-
5
Bayesian Curl
2
8-12 reps
-
6
Abs Crunch (Cable)
2
1
10-12 reps
-100 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-14 reps
-
4
Lateral Raise (Cable)
2
10-14 reps
-
5
Bayesian Curl
2
8-12 reps
-
6
Abs Crunch (Cable)
2
1
10-12 reps
-100 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-14 reps
-
4
Lateral Raise (Cable)
2
10-14 reps
-
5
Bayesian Curl
2
8-12 reps
-
6
Abs Crunch (Cable)
2
1
10-12 reps
-100 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-14 reps
-
4
Lateral Raise (Cable)
2
10-14 reps
-
5
Bayesian Curl
2
8-12 reps
-
6
Abs Crunch (Cable)
2
1
10-12 reps
-100 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-14 reps
-
4
Lateral Raise (Cable)
2
10-14 reps
-
5
Bayesian Curl
2
8-12 reps
-
6
Abs Crunch (Cable)
2
1
10-12 reps
-100 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-14 reps
-
4
Lateral Raise (Cable)
2
10-14 reps
-
5
Bayesian Curl
2
8-12 reps
-
6
Abs Crunch (Cable)
2
1
10-12 reps
-100 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-14 reps
-
4
Lateral Raise (Cable)
2
10-14 reps
-
5
Bayesian Curl
2
8-12 reps
-
6
Abs Crunch (Cable)
2
1
10-12 reps
-100 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-14 reps
-
4
Lateral Raise (Cable)
2
10-14 reps
-
5
Bayesian Curl
2
8-12 reps
-
6
Abs Crunch (Cable)
2
1
10-12 reps
-100 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-14 reps
-
4
Lateral Raise (Cable)
2
10-14 reps
-
5
Bayesian Curl
2
8-12 reps
-
6
Abs Crunch (Cable)
2
1
10-12 reps
-100 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Seated Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Seated Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Seated Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Seated Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Seated Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Seated Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Seated Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Seated Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Seated Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Seated Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Seated Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Seated Calf Raise
2
12-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)3 Sets
6-8 Reps
-
2
Chest Fly (Machine)2 Sets
8-12 Reps
-
3
Shoulder Press (Plate Loaded)3 Sets
6-8 Reps
-
4
Tricep Pushdown (Cable)2 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)2 Sets
10-14 Reps
-
6
Dip (Weighted)2 Sets
8-12 Reps
-
Day 2
1
Chest Supported Row (Machine)3 Sets
6-8 Reps
-
2
Lat Pulldown (Neutral Grip)3 Sets
6-8 Reps
-
3
Rear Delt Fly (Machine)2 Sets
8-12 Reps
-
4
Bicep Curl (EZ Bar)2 Sets
8-12 Reps
-
5
Shrug (Dumbbell)2 Sets
10-14 Reps
-
6
Preacher Curl (Dumbbell)2 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)3 Sets
6-8 Reps
-
2
Hamstring Curl2 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)2 Sets
8-12 Reps
-
4
Leg Extension2 Sets
8-12 Reps
-
5
Standing Calf Raise2 Sets
12-20 Reps
-
Day 4
1
Bench Press (Barbell)3 Sets
6-8 Reps
-
2
Lat Pulldown2 Sets
8-12 Reps
-
3
Single Arm Tricep Extension (Cable)2 Sets
10-14 Reps
-
4
Lateral Raise (Cable)2 Sets
10-14 Reps
-
5
Bayesian Curl2 Sets
8-12 Reps
-
6
Abs Crunch (Cable)2 Sets
1 Set
10-12 Reps
-100 Reps
-
-
Day 5
1
Hack Squat3 Sets
6-8 Reps
-
2
Leg Extension2 Sets
8-12 Reps
-
3
Lying Leg Curl2 Sets
8-12 Reps
-
4A
Hip Abductor (Machine)2 Sets
8-12 Reps
-
4B
Hip Adductor (Machine)2 Sets
8-12 Reps
-
5
Seated Calf Raise2 Sets
12-20 Reps
-