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Flay PPL

by isaac B.
1 athletes joined

Program Description

Getting big

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 16, 2025 05:50
  • Last Edited
    Jun 18, 2025 09:05

Summary

Unleash your strength with the Flay PPL program, a comprehensive 16-week journey designed for serious lifters. This 6-day split focuses on push, pull, and legs, ensuring balanced muscle development and optimal recovery. Each session is packed with targeted exercises, including dumbbell presses, cable curls, and machine work, all tailored to build size and strength. Get ready to challenge yourself and transform your physique with a structured approach that keeps you engaged and motivated every step of the way.
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
3
Pec Deck (Machine)
3 Sets
8-12 Reps
-
4
Overhead Press (Machine)
2 Sets
6-12 Reps
-
5A
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
5B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
-
2
Seated Row (Cable)
3 Sets
8-12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
4
Reverse Pec Deck
2 Sets
10-15 Reps
-
5A
Hammer Curl (Cable)
2 Sets
8-15 Reps
-
5B
Bicep Curl (Cable)
3 Sets
8-15 Reps
-
Day 3
1
Hack Squat
3 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Hamstring Curl
2 Sets
8-15 Reps
-
4
Leg Extension
2 Sets
8-15 Reps
-
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
6
Abs Crunch (Machine)
2 Sets
8-15 Reps
-
Day 4
1
Lateral Raise (Cable)
2 Sets
6-12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
3
Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
4
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
5
Pec Deck (Machine)
3 Sets
8-12 Reps
-
6A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
6B
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
Day 5
1
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
-
3
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
-
4
Reverse Pec Deck
2 Sets
10-15 Reps
-
5A
Hammer Curl (Cable)
2 Sets
8-12 Reps
-
5B
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
Day 6
1
Hack Squat
3 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Leg Extension
2 Sets
8-15 Reps
-
4
Hamstring Curl
2 Sets
8-15 Reps
-
5
Hip Abductor (Machine)
2 Sets
8-12 Reps
-
6
Abs Crunch (Machine)
2 Sets
8-15 Reps
-