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PPLUA

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Program Description

push pull legs upper arms

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 06, 2025 11:03
  • Last Edited
    Jun 18, 2025 07:57

Summary

Unlock your strength potential with the PPLUA program, a comprehensive 12-week journey designed for serious lifters. This 5-day split focuses on Push, Pull, and Legs workouts, ensuring balanced muscle development and optimal recovery. Each session combines targeted exercises with specific rep ranges to challenge your limits and promote hypertrophy. Whether you’re looking to build muscle or enhance your overall fitness, PPLUA provides the structure and intensity you need to achieve your goals. Get ready to push your boundaries and transform your physique!
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Skull Crusher (Dumbbell)
3
6-8 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Skull Crusher (Dumbbell)
3
6-8 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Skull Crusher (Dumbbell)
3
6-8 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Skull Crusher (Dumbbell)
3
6-8 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Skull Crusher (Dumbbell)
3
6-8 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Skull Crusher (Dumbbell)
3
6-8 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Skull Crusher (Dumbbell)
3
6-8 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Skull Crusher (Dumbbell)
3
6-8 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Skull Crusher (Dumbbell)
3
6-8 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Skull Crusher (Dumbbell)
3
6-8 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Skull Crusher (Dumbbell)
3
6-8 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Skull Crusher (Dumbbell)
3
6-8 reps
-
4
Chest Fly (Machine)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Pec Deck
3
15-20 reps
-
5
Preacher Curl (Barbell)
3
10-15 reps
-
6
Bayesian Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Pec Deck
3
15-20 reps
-
5
Preacher Curl (Barbell)
3
10-15 reps
-
6
Bayesian Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Pec Deck
3
15-20 reps
-
5
Preacher Curl (Barbell)
3
10-15 reps
-
6
Bayesian Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Pec Deck
3
15-20 reps
-
5
Preacher Curl (Barbell)
3
10-15 reps
-
6
Bayesian Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Pec Deck
3
15-20 reps
-
5
Preacher Curl (Barbell)
3
10-15 reps
-
6
Bayesian Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Pec Deck
3
15-20 reps
-
5
Preacher Curl (Barbell)
3
10-15 reps
-
6
Bayesian Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Pec Deck
3
15-20 reps
-
5
Preacher Curl (Barbell)
3
10-15 reps
-
6
Bayesian Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Pec Deck
3
15-20 reps
-
5
Preacher Curl (Barbell)
3
10-15 reps
-
6
Bayesian Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Pec Deck
3
15-20 reps
-
5
Preacher Curl (Barbell)
3
10-15 reps
-
6
Bayesian Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Pec Deck
3
15-20 reps
-
5
Preacher Curl (Barbell)
3
10-15 reps
-
6
Bayesian Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Pec Deck
3
15-20 reps
-
5
Preacher Curl (Barbell)
3
10-15 reps
-
6
Bayesian Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Pec Deck
3
15-20 reps
-
5
Preacher Curl (Barbell)
3
10-15 reps
-
6
Bayesian Curl
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Hack Squat
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Hack Squat
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Hack Squat
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Hack Squat
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Hack Squat
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Hack Squat
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Hack Squat
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Hack Squat
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Hack Squat
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Hack Squat
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Hack Squat
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Hack Squat
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Underhand Lat Pulldown
4
10 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Underhand Lat Pulldown
4
10 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Underhand Lat Pulldown
4
10 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Underhand Lat Pulldown
4
10 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Underhand Lat Pulldown
4
10 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Underhand Lat Pulldown
4
10 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Underhand Lat Pulldown
4
10 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Underhand Lat Pulldown
4
10 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Underhand Lat Pulldown
4
10 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Underhand Lat Pulldown
4
10 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Underhand Lat Pulldown
4
10 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Underhand Lat Pulldown
4
10 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Machine)
3
15-20 reps
-
3
Preacher Curl (EZ Bar)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Machine)
3
15-20 reps
-
3
Preacher Curl (EZ Bar)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Machine)
3
15-20 reps
-
3
Preacher Curl (EZ Bar)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Machine)
3
15-20 reps
-
3
Preacher Curl (EZ Bar)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Machine)
3
15-20 reps
-
3
Preacher Curl (EZ Bar)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Machine)
3
15-20 reps
-
3
Preacher Curl (EZ Bar)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Machine)
3
15-20 reps
-
3
Preacher Curl (EZ Bar)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Machine)
3
15-20 reps
-
3
Preacher Curl (EZ Bar)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Machine)
3
15-20 reps
-
3
Preacher Curl (EZ Bar)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Machine)
3
15-20 reps
-
3
Preacher Curl (EZ Bar)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Machine)
3
15-20 reps
-
3
Preacher Curl (EZ Bar)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Machine)
3
15-20 reps
-
3
Preacher Curl (EZ Bar)
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
5 Reps
15 Reps
-
-
-
2
Shoulder Press (Machine)
3 Sets
10-12 Reps
-
3
Skull Crusher (Dumbbell)
3 Sets
6-8 Reps
-
4
Chest Fly (Machine)
3 Sets
10-12 Reps
-
5
Lateral Raise (Machine)
3 Sets
20 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
10-15 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
3
Seated Row (Cable)
2 Sets
15-20 Reps
-
4
Reverse Pec Deck
3 Sets
15-20 Reps
-
5
Preacher Curl (Barbell)
3 Sets
10-15 Reps
-
6
Bayesian Curl
3 Sets
15-20 Reps
-
Day 3
1
Leg Curl
3 Sets
10-12 Reps
-
2
Hack Squat
3 Sets
6-8 Reps
-
3
Leg Extension
3 Sets
10-12 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
5
Standing Calf Raise
3 Sets
15-20 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Underhand Lat Pulldown
4 Sets
10 Reps
-
3
Chest Press (Machine)
3 Sets
8-10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
5
Chest Fly (Machine)
3 Sets
12-15 Reps
-
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Lateral Raise (Machine)
3 Sets
15-20 Reps
-
3
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
12-15 Reps
-
6
Seated Dip (Machine)
3 Sets
10-12 Reps
-