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BoostcampPNG

PPLTL (Push Pull Legs Torso Limbs)

by Bhavin S.

Program Description

Body Building..

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 08, 2025 02:52
  • Last Edited
    Oct 08, 2025 02:54
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.6%
Triceps
10.2%
Biceps
9.8%
Lats
9.2%
Abs
7.5%
Quadriceps
7.3%
Chest
6.3%
Hamstrings
6.1%
Front Delts
5.9%
Calves
5.6%
Glutes
5.6%
Middle Delts
5.3%
Adductors
2.8%
Forearms
2.5%
Abductors
1.8%
Rear Delts
1.4%
Lower Back
1.1%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
2
15 reps
-
5B
Front Raise (Plate)
2
AMRAP
-
6
Skull Crusher To Press
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Abs Crunch (Bodyweight)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
2
15 reps
-
5B
Front Raise (Plate)
2
AMRAP
-
6
Skull Crusher To Press
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Abs Crunch (Bodyweight)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
2
15 reps
-
5B
Front Raise (Plate)
2
AMRAP
-
6
Skull Crusher To Press
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Abs Crunch (Bodyweight)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
2
15 reps
-
5B
Front Raise (Plate)
2
AMRAP
-
6
Skull Crusher To Press
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Abs Crunch (Bodyweight)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
2
15 reps
-
5B
Front Raise (Plate)
2
AMRAP
-
6
Skull Crusher To Press
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Abs Crunch (Bodyweight)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
2
15 reps
-
5B
Front Raise (Plate)
2
AMRAP
-
6
Skull Crusher To Press
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Abs Crunch (Bodyweight)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
2
15 reps
-
5B
Front Raise (Plate)
2
AMRAP
-
6
Skull Crusher To Press
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Abs Crunch (Bodyweight)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
2
15 reps
-
5B
Front Raise (Plate)
2
AMRAP
-
6
Skull Crusher To Press
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Abs Crunch (Bodyweight)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
2
15 reps
-
5B
Front Raise (Plate)
2
AMRAP
-
6
Skull Crusher To Press
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Abs Crunch (Bodyweight)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
2
15 reps
-
5B
Front Raise (Plate)
2
AMRAP
-
6
Skull Crusher To Press
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Abs Crunch (Bodyweight)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
2
15 reps
-
5B
Front Raise (Plate)
2
AMRAP
-
6
Skull Crusher To Press
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Abs Crunch (Bodyweight)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
2
15 reps
-
5B
Front Raise (Plate)
2
AMRAP
-
6
Skull Crusher To Press
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Abs Crunch (Bodyweight)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
2
15 reps
-
5B
Front Raise (Plate)
2
AMRAP
-
6
Skull Crusher To Press
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Abs Crunch (Bodyweight)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
2
15 reps
-
5B
Front Raise (Plate)
2
AMRAP
-
6
Skull Crusher To Press
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Abs Crunch (Bodyweight)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
2
15 reps
-
5B
Front Raise (Plate)
2
AMRAP
-
6
Skull Crusher To Press
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Abs Crunch (Bodyweight)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
2
15 reps
-
5B
Front Raise (Plate)
2
AMRAP
-
6
Skull Crusher To Press
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Abs Crunch (Bodyweight)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
2
15 reps
-
5B
Front Raise (Plate)
2
AMRAP
-
6
Skull Crusher To Press
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Abs Crunch (Bodyweight)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4
Chest Fly (Machine)
2
10 reps
-
5A
Lateral Raise (Dumbbell)
2
15 reps
-
5B
Front Raise (Plate)
2
AMRAP
-
6
Skull Crusher To Press
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Abs Crunch (Bodyweight)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Seated Row (Cable)
1
1
6-8 reps
12-15 reps
-
-
3A
Wide Grip Lat Pulldown
2
10 reps
-
3B
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Face Pull
1
1
6-8 reps
12-15 reps
-
-
5
EZ Bar Bicep Curl (Narrow -> Wide)
2
24 reps
-
6
Hammer Curl (Dumbbell)
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Reverse Abs Crunch (Bodyweight)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Seated Row (Cable)
1
1
6-8 reps
12-15 reps
-
-
3A
Wide Grip Lat Pulldown
2
10 reps
-
3B
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Face Pull
1
1
6-8 reps
12-15 reps
-
-
5
EZ Bar Bicep Curl (Narrow -> Wide)
2
24 reps
-
6
Hammer Curl (Dumbbell)
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Reverse Abs Crunch (Bodyweight)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Seated Row (Cable)
1
1
6-8 reps
12-15 reps
-
-
3A
Wide Grip Lat Pulldown
2
10 reps
-
3B
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Face Pull
1
1
6-8 reps
12-15 reps
-
-
5
EZ Bar Bicep Curl (Narrow -> Wide)
2
24 reps
-
6
Hammer Curl (Dumbbell)
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Reverse Abs Crunch (Bodyweight)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Seated Row (Cable)
1
1
6-8 reps
12-15 reps
-
-
3A
Wide Grip Lat Pulldown
2
10 reps
-
3B
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Face Pull
1
1
6-8 reps
12-15 reps
-
-
5
EZ Bar Bicep Curl (Narrow -> Wide)
2
24 reps
-
6
Hammer Curl (Dumbbell)
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Reverse Abs Crunch (Bodyweight)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Seated Row (Cable)
1
1
6-8 reps
12-15 reps
-
-
3A
Wide Grip Lat Pulldown
2
10 reps
-
3B
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Face Pull
1
1
6-8 reps
12-15 reps
-
-
5
EZ Bar Bicep Curl (Narrow -> Wide)
2
24 reps
-
6
Hammer Curl (Dumbbell)
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Reverse Abs Crunch (Bodyweight)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Seated Row (Cable)
1
1
6-8 reps
12-15 reps
-
-
3A
Wide Grip Lat Pulldown
2
10 reps
-
3B
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Face Pull
1
1
6-8 reps
12-15 reps
-
-
5
EZ Bar Bicep Curl (Narrow -> Wide)
2
24 reps
-
6
Hammer Curl (Dumbbell)
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Reverse Abs Crunch (Bodyweight)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Seated Row (Cable)
1
1
6-8 reps
12-15 reps
-
-
3A
Wide Grip Lat Pulldown
2
10 reps
-
3B
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Face Pull
1
1
6-8 reps
12-15 reps
-
-
5
EZ Bar Bicep Curl (Narrow -> Wide)
2
24 reps
-
6
Hammer Curl (Dumbbell)
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Reverse Abs Crunch (Bodyweight)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Seated Row (Cable)
1
1
6-8 reps
12-15 reps
-
-
3A
Wide Grip Lat Pulldown
2
10 reps
-
3B
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Face Pull
1
1
6-8 reps
12-15 reps
-
-
5
EZ Bar Bicep Curl (Narrow -> Wide)
2
24 reps
-
6
Hammer Curl (Dumbbell)
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Reverse Abs Crunch (Bodyweight)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Seated Row (Cable)
1
1
6-8 reps
12-15 reps
-
-
3A
Wide Grip Lat Pulldown
2
10 reps
-
3B
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Face Pull
1
1
6-8 reps
12-15 reps
-
-
5
EZ Bar Bicep Curl (Narrow -> Wide)
2
24 reps
-
6
Hammer Curl (Dumbbell)
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Reverse Abs Crunch (Bodyweight)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Seated Row (Cable)
1
1
6-8 reps
12-15 reps
-
-
3A
Wide Grip Lat Pulldown
2
10 reps
-
3B
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Face Pull
1
1
6-8 reps
12-15 reps
-
-
5
EZ Bar Bicep Curl (Narrow -> Wide)
2
24 reps
-
6
Hammer Curl (Dumbbell)
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Reverse Abs Crunch (Bodyweight)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Seated Row (Cable)
1
1
6-8 reps
12-15 reps
-
-
3A
Wide Grip Lat Pulldown
2
10 reps
-
3B
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Face Pull
1
1
6-8 reps
12-15 reps
-
-
5
EZ Bar Bicep Curl (Narrow -> Wide)
2
24 reps
-
6
Hammer Curl (Dumbbell)
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Reverse Abs Crunch (Bodyweight)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Seated Row (Cable)
1
1
6-8 reps
12-15 reps
-
-
3A
Wide Grip Lat Pulldown
2
10 reps
-
3B
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Face Pull
1
1
6-8 reps
12-15 reps
-
-
5
EZ Bar Bicep Curl (Narrow -> Wide)
2
24 reps
-
6
Hammer Curl (Dumbbell)
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Reverse Abs Crunch (Bodyweight)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Seated Row (Cable)
1
1
6-8 reps
12-15 reps
-
-
3A
Wide Grip Lat Pulldown
2
10 reps
-
3B
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Face Pull
1
1
6-8 reps
12-15 reps
-
-
5
EZ Bar Bicep Curl (Narrow -> Wide)
2
24 reps
-
6
Hammer Curl (Dumbbell)
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Reverse Abs Crunch (Bodyweight)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Seated Row (Cable)
1
1
6-8 reps
12-15 reps
-
-
3A
Wide Grip Lat Pulldown
2
10 reps
-
3B
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Face Pull
1
1
6-8 reps
12-15 reps
-
-
5
EZ Bar Bicep Curl (Narrow -> Wide)
2
24 reps
-
6
Hammer Curl (Dumbbell)
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Reverse Abs Crunch (Bodyweight)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Seated Row (Cable)
1
1
6-8 reps
12-15 reps
-
-
3A
Wide Grip Lat Pulldown
2
10 reps
-
3B
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Face Pull
1
1
6-8 reps
12-15 reps
-
-
5
EZ Bar Bicep Curl (Narrow -> Wide)
2
24 reps
-
6
Hammer Curl (Dumbbell)
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Reverse Abs Crunch (Bodyweight)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Seated Row (Cable)
1
1
6-8 reps
12-15 reps
-
-
3A
Wide Grip Lat Pulldown
2
10 reps
-
3B
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Face Pull
1
1
6-8 reps
12-15 reps
-
-
5
EZ Bar Bicep Curl (Narrow -> Wide)
2
24 reps
-
6
Hammer Curl (Dumbbell)
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Reverse Abs Crunch (Bodyweight)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Seated Row (Cable)
1
1
6-8 reps
12-15 reps
-
-
3A
Wide Grip Lat Pulldown
2
10 reps
-
3B
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Face Pull
1
1
6-8 reps
12-15 reps
-
-
5
EZ Bar Bicep Curl (Narrow -> Wide)
2
24 reps
-
6
Hammer Curl (Dumbbell)
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Reverse Abs Crunch (Bodyweight)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Seated Row (Cable)
1
1
6-8 reps
12-15 reps
-
-
3A
Wide Grip Lat Pulldown
2
10 reps
-
3B
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Face Pull
1
1
6-8 reps
12-15 reps
-
-
5
EZ Bar Bicep Curl (Narrow -> Wide)
2
24 reps
-
6
Hammer Curl (Dumbbell)
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Reverse Abs Crunch (Bodyweight)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Standing Calf Raise
5
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Hip Abductor (Machine)
2
12-15 reps
-
7
Plank
5
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Standing Calf Raise
5
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Hip Abductor (Machine)
2
12-15 reps
-
7
Plank
5
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Standing Calf Raise
5
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Hip Abductor (Machine)
2
12-15 reps
-
7
Plank
5
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Standing Calf Raise
5
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Hip Abductor (Machine)
2
12-15 reps
-
7
Plank
5
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Standing Calf Raise
5
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Hip Abductor (Machine)
2
12-15 reps
-
7
Plank
5
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Standing Calf Raise
5
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Hip Abductor (Machine)
2
12-15 reps
-
7
Plank
5
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Standing Calf Raise
5
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Hip Abductor (Machine)
2
12-15 reps
-
7
Plank
5
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Standing Calf Raise
5
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Hip Abductor (Machine)
2
12-15 reps
-
7
Plank
5
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Standing Calf Raise
5
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Hip Abductor (Machine)
2
12-15 reps
-
7
Plank
5
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Standing Calf Raise
5
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Hip Abductor (Machine)
2
12-15 reps
-
7
Plank
5
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Standing Calf Raise
5
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Hip Abductor (Machine)
2
12-15 reps
-
7
Plank
5
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Standing Calf Raise
5
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Hip Abductor (Machine)
2
12-15 reps
-
7
Plank
5
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Standing Calf Raise
5
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Hip Abductor (Machine)
2
12-15 reps
-
7
Plank
5
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Standing Calf Raise
5
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Hip Abductor (Machine)
2
12-15 reps
-
7
Plank
5
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Standing Calf Raise
5
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Hip Abductor (Machine)
2
12-15 reps
-
7
Plank
5
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Standing Calf Raise
5
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Hip Abductor (Machine)
2
12-15 reps
-
7
Plank
5
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Standing Calf Raise
5
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Hip Abductor (Machine)
2
12-15 reps
-
7
Plank
5
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
-
1B
Standing Calf Raise
5
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Hip Abductor (Machine)
2
12-15 reps
-
7
Plank
5
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
1B
Bent Over Row (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2A
Standing Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2B
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-15 reps
-
-
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
-
4
Cable Row 3-Way
3
24 reps
-
5
Delt Raise 3-Way (Dumbbell)
3
24 reps
-
6
Bicycle Crunch
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
1B
Bent Over Row (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2A
Standing Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2B
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-15 reps
-
-
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
-
4
Cable Row 3-Way
3
24 reps
-
5
Delt Raise 3-Way (Dumbbell)
3
24 reps
-
6
Bicycle Crunch
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
1B
Bent Over Row (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2A
Standing Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2B
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-15 reps
-
-
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
-
4
Cable Row 3-Way
3
24 reps
-
5
Delt Raise 3-Way (Dumbbell)
3
24 reps
-
6
Bicycle Crunch
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
1B
Bent Over Row (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2A
Standing Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2B
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-15 reps
-
-
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
-
4
Cable Row 3-Way
3
24 reps
-
5
Delt Raise 3-Way (Dumbbell)
3
24 reps
-
6
Bicycle Crunch
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
1B
Bent Over Row (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2A
Standing Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2B
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-15 reps
-
-
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
-
4
Cable Row 3-Way
3
24 reps
-
5
Delt Raise 3-Way (Dumbbell)
3
24 reps
-
6
Bicycle Crunch
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
1B
Bent Over Row (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2A
Standing Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2B
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-15 reps
-
-
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
-
4
Cable Row 3-Way
3
24 reps
-
5
Delt Raise 3-Way (Dumbbell)
3
24 reps
-
6
Bicycle Crunch
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
1B
Bent Over Row (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2A
Standing Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2B
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-15 reps
-
-
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
-
4
Cable Row 3-Way
3
24 reps
-
5
Delt Raise 3-Way (Dumbbell)
3
24 reps
-
6
Bicycle Crunch
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
1B
Bent Over Row (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2A
Standing Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2B
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-15 reps
-
-
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
-
4
Cable Row 3-Way
3
24 reps
-
5
Delt Raise 3-Way (Dumbbell)
3
24 reps
-
6
Bicycle Crunch
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
1B
Bent Over Row (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2A
Standing Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2B
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-15 reps
-
-
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
-
4
Cable Row 3-Way
3
24 reps
-
5
Delt Raise 3-Way (Dumbbell)
3
24 reps
-
6
Bicycle Crunch
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
1B
Bent Over Row (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2A
Standing Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2B
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-15 reps
-
-
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
-
4
Cable Row 3-Way
3
24 reps
-
5
Delt Raise 3-Way (Dumbbell)
3
24 reps
-
6
Bicycle Crunch
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
1B
Bent Over Row (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2A
Standing Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2B
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-15 reps
-
-
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
-
4
Cable Row 3-Way
3
24 reps
-
5
Delt Raise 3-Way (Dumbbell)
3
24 reps
-
6
Bicycle Crunch
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
1B
Bent Over Row (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2A
Standing Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2B
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-15 reps
-
-
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
-
4
Cable Row 3-Way
3
24 reps
-
5
Delt Raise 3-Way (Dumbbell)
3
24 reps
-
6
Bicycle Crunch
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
1B
Bent Over Row (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2A
Standing Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2B
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-15 reps
-
-
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
-
4
Cable Row 3-Way
3
24 reps
-
5
Delt Raise 3-Way (Dumbbell)
3
24 reps
-
6
Bicycle Crunch
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
1B
Bent Over Row (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2A
Standing Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2B
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-15 reps
-
-
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
-
4
Cable Row 3-Way
3
24 reps
-
5
Delt Raise 3-Way (Dumbbell)
3
24 reps
-
6
Bicycle Crunch
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
1B
Bent Over Row (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2A
Standing Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2B
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-15 reps
-
-
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
-
4
Cable Row 3-Way
3
24 reps
-
5
Delt Raise 3-Way (Dumbbell)
3
24 reps
-
6
Bicycle Crunch
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
1B
Bent Over Row (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2A
Standing Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2B
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-15 reps
-
-
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
-
4
Cable Row 3-Way
3
24 reps
-
5
Delt Raise 3-Way (Dumbbell)
3
24 reps
-
6
Bicycle Crunch
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
1B
Bent Over Row (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2A
Standing Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2B
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-15 reps
-
-
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
-
4
Cable Row 3-Way
3
24 reps
-
5
Delt Raise 3-Way (Dumbbell)
3
24 reps
-
6
Bicycle Crunch
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
1B
Bent Over Row (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2A
Standing Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
2B
Lat Pulldown (Close Grip)
1
1
6-8 reps
12-15 reps
-
-
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
-
4
Cable Row 3-Way
3
24 reps
-
5
Delt Raise 3-Way (Dumbbell)
3
24 reps
-
6
Bicycle Crunch
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Calf Raise (Leg Press)
3
AMRAP
-
3A
Bicep Curl (EZ Bar)
2
8-12 reps
-
3B
Skull Crusher (Barbell)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
5A
V-Handle Bicep Curl (Cable)
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rotating Plank
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Calf Raise (Leg Press)
3
AMRAP
-
3A
Bicep Curl (EZ Bar)
2
8-12 reps
-
3B
Skull Crusher (Barbell)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
5A
V-Handle Bicep Curl (Cable)
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rotating Plank
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Calf Raise (Leg Press)
3
AMRAP
-
3A
Bicep Curl (EZ Bar)
2
8-12 reps
-
3B
Skull Crusher (Barbell)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
5A
V-Handle Bicep Curl (Cable)
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rotating Plank
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Calf Raise (Leg Press)
3
AMRAP
-
3A
Bicep Curl (EZ Bar)
2
8-12 reps
-
3B
Skull Crusher (Barbell)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
5A
V-Handle Bicep Curl (Cable)
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rotating Plank
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Calf Raise (Leg Press)
3
AMRAP
-
3A
Bicep Curl (EZ Bar)
2
8-12 reps
-
3B
Skull Crusher (Barbell)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
5A
V-Handle Bicep Curl (Cable)
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rotating Plank
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Calf Raise (Leg Press)
3
AMRAP
-
3A
Bicep Curl (EZ Bar)
2
8-12 reps
-
3B
Skull Crusher (Barbell)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
5A
V-Handle Bicep Curl (Cable)
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rotating Plank
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Calf Raise (Leg Press)
3
AMRAP
-
3A
Bicep Curl (EZ Bar)
2
8-12 reps
-
3B
Skull Crusher (Barbell)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
5A
V-Handle Bicep Curl (Cable)
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rotating Plank
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Calf Raise (Leg Press)
3
AMRAP
-
3A
Bicep Curl (EZ Bar)
2
8-12 reps
-
3B
Skull Crusher (Barbell)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
5A
V-Handle Bicep Curl (Cable)
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rotating Plank
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Calf Raise (Leg Press)
3
AMRAP
-
3A
Bicep Curl (EZ Bar)
2
8-12 reps
-
3B
Skull Crusher (Barbell)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
5A
V-Handle Bicep Curl (Cable)
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rotating Plank
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Calf Raise (Leg Press)
3
AMRAP
-
3A
Bicep Curl (EZ Bar)
2
8-12 reps
-
3B
Skull Crusher (Barbell)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
5A
V-Handle Bicep Curl (Cable)
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rotating Plank
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Calf Raise (Leg Press)
3
AMRAP
-
3A
Bicep Curl (EZ Bar)
2
8-12 reps
-
3B
Skull Crusher (Barbell)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
5A
V-Handle Bicep Curl (Cable)
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rotating Plank
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Calf Raise (Leg Press)
3
AMRAP
-
3A
Bicep Curl (EZ Bar)
2
8-12 reps
-
3B
Skull Crusher (Barbell)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
5A
V-Handle Bicep Curl (Cable)
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rotating Plank
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Calf Raise (Leg Press)
3
AMRAP
-
3A
Bicep Curl (EZ Bar)
2
8-12 reps
-
3B
Skull Crusher (Barbell)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
5A
V-Handle Bicep Curl (Cable)
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rotating Plank
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Calf Raise (Leg Press)
3
AMRAP
-
3A
Bicep Curl (EZ Bar)
2
8-12 reps
-
3B
Skull Crusher (Barbell)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
5A
V-Handle Bicep Curl (Cable)
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rotating Plank
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Calf Raise (Leg Press)
3
AMRAP
-
3A
Bicep Curl (EZ Bar)
2
8-12 reps
-
3B
Skull Crusher (Barbell)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
5A
V-Handle Bicep Curl (Cable)
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rotating Plank
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Calf Raise (Leg Press)
3
AMRAP
-
3A
Bicep Curl (EZ Bar)
2
8-12 reps
-
3B
Skull Crusher (Barbell)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
5A
V-Handle Bicep Curl (Cable)
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rotating Plank
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Calf Raise (Leg Press)
3
AMRAP
-
3A
Bicep Curl (EZ Bar)
2
8-12 reps
-
3B
Skull Crusher (Barbell)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
5A
V-Handle Bicep Curl (Cable)
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rotating Plank
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Dumbbell)
3
20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Calf Raise (Leg Press)
3
AMRAP
-
3A
Bicep Curl (EZ Bar)
2
8-12 reps
-
3B
Skull Crusher (Barbell)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
5A
V-Handle Bicep Curl (Cable)
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
6
Rotating Plank
1
50 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
4
Chest Fly (Machine)
1 Set
1 Set
10 Reps
10 Reps
-
-
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
-
-
5B
Front Raise (Plate)
1 Set
1 Set
AMRAP
AMRAP
-
-
6
Skull Crusher To Press
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
8
Tricep Kickback (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
9
Abs Crunch (Bodyweight)
1 Set
50 Reps
-
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
3A
Wide Grip Lat Pulldown
1 Set
1 Set
10 Reps
10 Reps
-
-
3B
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
4
Face Pull
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
5
EZ Bar Bicep Curl (Narrow -> Wide)
1 Set
1 Set
24 Reps
24 Reps
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
7
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
8
Reverse Abs Crunch (Bodyweight)
1 Set
50 Reps
-
Day 3
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
1B
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
3
Leg Extension
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
4
Leg Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
6
Hip Abductor (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
7
Plank
1 Set
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
1 mins
-
-
-
-
-
Day 4
1A
Low Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
1B
Bent Over Row (Dumbbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
2A
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
2B
Lat Pulldown (Close Grip)
1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
3
Single Arm 3-Way Chest Cable Fly
1 Set
1 Set
1 Set
24 Reps
24 Reps
24 Reps
-
-
-
4
Cable Row 3-Way
1 Set
1 Set
1 Set
24 Reps
24 Reps
24 Reps
-
-
-
5
Delt Raise 3-Way (Dumbbell)
1 Set
1 Set
1 Set
24 Reps
24 Reps
24 Reps
-
-
-
6
Bicycle Crunch
1 Set
50 Reps
-
Day 5
1
Walking Lunge With Squat (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
2A
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2B
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
3A
Bicep Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3B
Skull Crusher (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4A
Hammer Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5A
V-Handle Bicep Curl (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5B
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Rotating Plank
1 Set
50 Reps
-