Program Description
Bodybuilding
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout10 minutes
- CreatedJul 08, 2024 10:49
- Last EditedJun 18, 2025 09:52

Summary
Unlock your strength potential with this comprehensive 12-week Push Pull Legs program, designed for five days of focused training each week. Target major muscle groups through a balanced mix of compound and isolation exercises, including classic moves like the Bench Press and Overhead Press, ensuring you build both power and definition. Perfect for lifters of all levels, this program emphasizes progressive overload to maximize gains while keeping your workouts engaging and effective. Get ready to transform your physique and elevate your performance!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
High Row
3
-
4
Shrug (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
High Row
3
-
4
Shrug (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
High Row
3
-
4
Shrug (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
High Row
3
-
4
Shrug (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
High Row
3
-
4
Shrug (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
High Row
3
-
4
Shrug (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
High Row
3
-
4
Shrug (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
High Row
3
-
4
Shrug (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
High Row
3
-
4
Shrug (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
High Row
3
-
4
Shrug (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
High Row
3
-
4
Shrug (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
High Row
3
-
4
Shrug (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Barbell)
3
-
6
Good Morning
3
-
7
Hamstring Curl
3
-
8
Leg Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Barbell)
3
-
6
Good Morning
3
-
7
Hamstring Curl
3
-
8
Leg Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Barbell)
3
-
6
Good Morning
3
-
7
Hamstring Curl
3
-
8
Leg Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Barbell)
3
-
6
Good Morning
3
-
7
Hamstring Curl
3
-
8
Leg Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Barbell)
3
-
6
Good Morning
3
-
7
Hamstring Curl
3
-
8
Leg Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Barbell)
3
-
6
Good Morning
3
-
7
Hamstring Curl
3
-
8
Leg Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Barbell)
3
-
6
Good Morning
3
-
7
Hamstring Curl
3
-
8
Leg Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Barbell)
3
-
6
Good Morning
3
-
7
Hamstring Curl
3
-
8
Leg Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Barbell)
3
-
6
Good Morning
3
-
7
Hamstring Curl
3
-
8
Leg Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Barbell)
3
-
6
Good Morning
3
-
7
Hamstring Curl
3
-
8
Leg Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Barbell)
3
-
6
Good Morning
3
-
7
Hamstring Curl
3
-
8
Leg Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Barbell)
3
-
6
Good Morning
3
-
7
Hamstring Curl
3
-
8
Leg Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Cable)
3
-
7
Concentration Curl
3
-
8
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Cable)
3
-
7
Concentration Curl
3
-
8
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Cable)
3
-
7
Concentration Curl
3
-
8
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Cable)
3
-
7
Concentration Curl
3
-
8
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Cable)
3
-
7
Concentration Curl
3
-
8
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Cable)
3
-
7
Concentration Curl
3
-
8
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Cable)
3
-
7
Concentration Curl
3
-
8
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Cable)
3
-
7
Concentration Curl
3
-
8
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Cable)
3
-
7
Concentration Curl
3
-
8
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Cable)
3
-
7
Concentration Curl
3
-
8
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Cable)
3
-
7
Concentration Curl
3
-
8
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Cable)
3
-
7
Concentration Curl
3
-
8
Face Pull
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
-
2
Incline Chest Press (Machine)3 Sets
-
3
Chest Fly (Machine)3 Sets
-
4
Overhead Press (Barbell)3 Sets
-
5
Lateral Raise (Dumbbell)3 Sets
-
6
V-Handle Tricep Pushdown (Cable)3 Sets
-
7
Skull Crusher (Barbell)3 Sets
-
Day 4
1
Bench Press (Barbell)3 Sets
-
2
Incline Chest Press (Machine)3 Sets
-
3
Chest Fly (Machine)3 Sets
-
4
Overhead Press (Barbell)3 Sets
-
5
Lateral Raise (Dumbbell)3 Sets
-
6
V-Handle Tricep Pushdown (Cable)3 Sets
-
7
Skull Crusher (Barbell)3 Sets
-
Day 2
1
Pull-Up (Neutral Grip, Weighted)3 Sets
-
2
Wide Grip Lat Pulldown3 Sets
-
3
High Row3 Sets
-
4
Shrug (Dumbbell)3 Sets
-
5
Bicep Curl (Barbell)3 Sets
-
6
Hammer Curl3 Sets
-
7
Preacher Curl (Dumbbell)3 Sets
-
8
Rear Delt Fly (Machine)3 Sets
-
Day 5
1
Barbell Row3 Sets
-
2
Seated Row (Cable)3 Sets
-
3
Lat Pulldown3 Sets
-
4
Shrug (Barbell)3 Sets
-
5
Bicep Curl (Barbell)3 Sets
-
6
Bicep Curl (Cable)3 Sets
-
7
Concentration Curl3 Sets
-
8
Face Pull3 Sets
-
Day 3
1
Squat (Barbell)3 Sets
-
2
Lunge (Dumbbell)3 Sets
-
3
Leg Extension3 Sets
-
4
Seated Calf Raise3 Sets
-
5
Hip Thrust (Barbell)3 Sets
-
6
Good Morning3 Sets
-
7
Hamstring Curl3 Sets
-
8
Leg Press3 Sets
-