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BoostcampPNG

PPL No Rest

by Bhavin S.

Program Description

6 Days A Week. Push Pull Legs+Abs

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 03, 2025 05:27
  • Last Edited
    Nov 03, 2025 06:24
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13%
Abs
11%
Biceps
9.8%
Chest
7.8%
Hamstrings
7.6%
Triceps
6.9%
Lats
6.9%
Front Delts
6.7%
Quadriceps
6.3%
Middle Delts
5.4%
Glutes
4.7%
Cardio
3.4%
Calves
3.4%
Lower Back
2.7%
Rear Delts
2.2%
Adductors
1.3%
Forearms
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Standing Shoulder Press (Dumbbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Standing Shoulder Press (Dumbbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Standing Shoulder Press (Dumbbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Standing Shoulder Press (Dumbbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Standing Shoulder Press (Dumbbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Standing Shoulder Press (Dumbbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Standing Shoulder Press (Dumbbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Standing Shoulder Press (Dumbbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Bent Over Row (Barbell)
2
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Shrug (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
12-15 reps
-
7
Alternating Dumbbell Curl
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Bent Over Row (Barbell)
2
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Shrug (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
12-15 reps
-
7
Alternating Dumbbell Curl
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Bent Over Row (Barbell)
2
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Shrug (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
12-15 reps
-
7
Alternating Dumbbell Curl
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Bent Over Row (Barbell)
2
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Shrug (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
12-15 reps
-
7
Alternating Dumbbell Curl
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Bent Over Row (Barbell)
2
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Shrug (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
12-15 reps
-
7
Alternating Dumbbell Curl
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Bent Over Row (Barbell)
2
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Shrug (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
12-15 reps
-
7
Alternating Dumbbell Curl
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Bent Over Row (Barbell)
2
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Shrug (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
12-15 reps
-
7
Alternating Dumbbell Curl
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Bent Over Row (Barbell)
2
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Shrug (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
12-15 reps
-
7
Alternating Dumbbell Curl
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Abs Crunch (Bodyweight)
2
8-10 reps
-
6
Plank
2
8-10 reps
-
7
Lying Leg Raise
2
12-15 reps
-
8
Russian Twist
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Abs Crunch (Bodyweight)
2
8-10 reps
-
6
Plank
2
8-10 reps
-
7
Lying Leg Raise
2
12-15 reps
-
8
Russian Twist
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Abs Crunch (Bodyweight)
2
8-10 reps
-
6
Plank
2
8-10 reps
-
7
Lying Leg Raise
2
12-15 reps
-
8
Russian Twist
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Abs Crunch (Bodyweight)
2
8-10 reps
-
6
Plank
2
8-10 reps
-
7
Lying Leg Raise
2
12-15 reps
-
8
Russian Twist
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Abs Crunch (Bodyweight)
2
8-10 reps
-
6
Plank
2
8-10 reps
-
7
Lying Leg Raise
2
12-15 reps
-
8
Russian Twist
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Abs Crunch (Bodyweight)
2
8-10 reps
-
6
Plank
2
8-10 reps
-
7
Lying Leg Raise
2
12-15 reps
-
8
Russian Twist
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Abs Crunch (Bodyweight)
2
8-10 reps
-
6
Plank
2
8-10 reps
-
7
Lying Leg Raise
2
12-15 reps
-
8
Russian Twist
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Abs Crunch (Bodyweight)
2
8-10 reps
-
6
Plank
2
8-10 reps
-
7
Lying Leg Raise
2
12-15 reps
-
8
Russian Twist
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Standing Shoulder Press (Dumbbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Standing Shoulder Press (Dumbbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Standing Shoulder Press (Dumbbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Standing Shoulder Press (Dumbbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Standing Shoulder Press (Dumbbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Standing Shoulder Press (Dumbbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Standing Shoulder Press (Dumbbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Standing Shoulder Press (Dumbbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Reverse Tricep Pushdown (Cable)
2
8-10 reps
-
8
Tricep Kickback (Cable)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Bent Over Row (Barbell)
2
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Shrug (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
12-15 reps
-
7
Alternating Dumbbell Curl
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Bent Over Row (Barbell)
2
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Shrug (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
12-15 reps
-
7
Alternating Dumbbell Curl
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Bent Over Row (Barbell)
2
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Shrug (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
12-15 reps
-
7
Alternating Dumbbell Curl
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Bent Over Row (Barbell)
2
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Shrug (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
12-15 reps
-
7
Alternating Dumbbell Curl
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Bent Over Row (Barbell)
2
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Shrug (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
12-15 reps
-
7
Alternating Dumbbell Curl
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Bent Over Row (Barbell)
2
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Shrug (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
12-15 reps
-
7
Alternating Dumbbell Curl
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Bent Over Row (Barbell)
2
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Shrug (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
12-15 reps
-
7
Alternating Dumbbell Curl
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Bent Over Row (Barbell)
2
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Shrug (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
12-15 reps
-
7
Alternating Dumbbell Curl
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Abs Crunch (Bodyweight)
2
8-10 reps
-
6
Plank
2
8-10 reps
-
7
Lying Leg Raise
2
12-15 reps
-
8
Russian Twist
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Abs Crunch (Bodyweight)
2
8-10 reps
-
6
Plank
2
8-10 reps
-
7
Lying Leg Raise
2
12-15 reps
-
8
Russian Twist
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Abs Crunch (Bodyweight)
2
8-10 reps
-
6
Plank
2
8-10 reps
-
7
Lying Leg Raise
2
12-15 reps
-
8
Russian Twist
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Abs Crunch (Bodyweight)
2
8-10 reps
-
6
Plank
2
8-10 reps
-
7
Lying Leg Raise
2
12-15 reps
-
8
Russian Twist
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Abs Crunch (Bodyweight)
2
8-10 reps
-
6
Plank
2
8-10 reps
-
7
Lying Leg Raise
2
12-15 reps
-
8
Russian Twist
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Abs Crunch (Bodyweight)
2
8-10 reps
-
6
Plank
2
8-10 reps
-
7
Lying Leg Raise
2
12-15 reps
-
8
Russian Twist
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Abs Crunch (Bodyweight)
2
8-10 reps
-
6
Plank
2
8-10 reps
-
7
Lying Leg Raise
2
12-15 reps
-
8
Russian Twist
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Abs Crunch (Bodyweight)
2
8-10 reps
-
6
Plank
2
8-10 reps
-
7
Lying Leg Raise
2
12-15 reps
-
8
Russian Twist
2
12-15 reps
-
9
Treadmill
1
20 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
3
Chest Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
4
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
7
Reverse Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
8
Tricep Kickback (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
9
Treadmill
1 Set
20 mins
-
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
3
Bent Over Row (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
4
Face Pull
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
5
Shrug (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
7
Alternating Dumbbell Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
8
Hammer Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
9
Treadmill
1 Set
20 mins
-
Day 3
1A
Squat (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
1B
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
4
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
5
Abs Crunch (Bodyweight)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
6
Plank
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
7
Lying Leg Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
8
Russian Twist
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
9
Treadmill
1 Set
20 mins
-
Day 4
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
3
Chest Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
4
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
7
Reverse Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
8
Tricep Kickback (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
9
Treadmill
1 Set
20 mins
-
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
3
Bent Over Row (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
4
Face Pull
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
5
Shrug (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
7
Alternating Dumbbell Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
8
Hammer Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
9
Treadmill
1 Set
20 mins
-
Day 6
1A
Squat (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
1B
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
4
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
5
Abs Crunch (Bodyweight)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
6
Plank
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
7
Lying Leg Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
8
Russian Twist
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
9
Treadmill
1 Set
20 mins
-