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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 07, 2025 12:27
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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 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
-