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Harl's Ultimate PPLUL 12 Week Program 2025 (2)

by Rory

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

  • Level
    Intermediate, Advanced
  • Goal
    Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 20, 2025 09:23
  • Last Edited
    Aug 20, 2025 10:17
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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 Curl
2 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Standing Calf Raise
2 Sets
12-20 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Lat Pulldown
2 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 Curl
2 Sets
8-12 Reps
-
6
Abs Crunch (Cable)
2 Sets
1 Set
10-12 Reps
-100 Reps
-
-
Day 5
1
Hack Squat
3 Sets
6-8 Reps
-
2
Leg Extension
2 Sets
8-12 Reps
-
3
Lying Leg Curl
2 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 Raise
2 Sets
12-20 Reps
-