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BoostcampPNG

PPL (1)

by Alex K.
2 athletes joined

Program Description

Fres

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 04, 2025 10:01
  • Last Edited
    Jun 18, 2025 11:39

Summary

Unlock your strength potential with this comprehensive 16-week PPL (Push, Pull, Legs) program designed for serious lifters. Training six days a week, you'll engage in a balanced mix of compound and isolation movements, targeting all major muscle groups for optimal growth and definition. Each session includes detailed exercise instructions and video demonstrations to ensure proper form and technique. Get ready to elevate your fitness game and achieve the results you've always wanted!
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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
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Dip (Weighted)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bench Press (Smith Machine)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Wide Grip Pull-Up
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Standing Calf Raise
3
-
Week 1
1 / 16 Weeks
Day 6
1
Squat (Barbell)
3 Sets
-
2
Leg Press
3 Sets
-
3
Leg Curl
3 Sets
-
4
Leg Extension
3 Sets
-
5
Standing Calf Raise
3 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Leg Press
3 Sets
-
3
Leg Curl
3 Sets
-
4
Leg Extension
3 Sets
-
5
Standing Calf Raise
3 Sets
-
Day 2
1
Seated Row (Machine)
3 Sets
-
2
Preacher Curl (EZ Bar)
3 Sets
-
3
Wide Grip Pull-Up
3 Sets
-
4
Hammer Curl
3 Sets
-
5
Lying Pullover (Cable)
3 Sets
-
6
Bicep Curl (Cable)
3 Sets
-
7
Rear Delt Fly (Cable)
3 Sets
-
Day 5
1
Seated Row (Machine)
3 Sets
-
2
Preacher Curl (EZ Bar)
3 Sets
-
3
Wide Grip Pull-Up
3 Sets
-
4
Hammer Curl
3 Sets
-
5
Lying Pullover (Cable)
3 Sets
-
6
Bicep Curl (Cable)
3 Sets
-
7
Rear Delt Fly (Cable)
3 Sets
-
Day 1
1
Chest Fly (Cable)
3 Sets
-
2
Dip (Weighted)
3 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Tricep Rope Push Down (Cable)
3 Sets
-
5
Bench Press (Smith Machine)
3 Sets
-
6
Overhead Tricep Extension (Cable)
3 Sets
-
7
Lateral Raise (Dumbbell)
3 Sets
-
8
Lateral Raise (Cable)
3 Sets
-
Day 4
1
Chest Fly (Cable)
3 Sets
-
2
Dip (Weighted)
3 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Tricep Rope Push Down (Cable)
3 Sets
-
5
Bench Press (Smith Machine)
3 Sets
-
6
Overhead Tricep Extension (Cable)
3 Sets
-
7
Lateral Raise (Dumbbell)
3 Sets
-
8
Lateral Raise (Cable)
3 Sets
-