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Push pull legs

by anand nandu
3 athletes joined

Program Description

Bodybuilding

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jul 08, 2024 10:49
  • Last Edited
    Jun 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!
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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
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 Pulldown
3 Sets
-
3
High Row
3 Sets
-
4
Shrug (Dumbbell)
3 Sets
-
5
Bicep Curl (Barbell)
3 Sets
-
6
Hammer Curl
3 Sets
-
7
Preacher Curl (Dumbbell)
3 Sets
-
8
Rear Delt Fly (Machine)
3 Sets
-
Day 5
1
Barbell Row
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Lat Pulldown
3 Sets
-
4
Shrug (Barbell)
3 Sets
-
5
Bicep Curl (Barbell)
3 Sets
-
6
Bicep Curl (Cable)
3 Sets
-
7
Concentration Curl
3 Sets
-
8
Face Pull
3 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Lunge (Dumbbell)
3 Sets
-
3
Leg Extension
3 Sets
-
4
Seated Calf Raise
3 Sets
-
5
Hip Thrust (Barbell)
3 Sets
-
6
Good Morning
3 Sets
-
7
Hamstring Curl
3 Sets
-
8
Leg Press
3 Sets
-