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JOSHS UL/PPL PLAN

by Joshua P.

Program Description

GETTING WHAM

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 15, 2026 09:25
  • Last Edited
    Jan 15, 2026 10:25
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Triceps
9.2%
Hamstrings
9.2%
Quadriceps
9.2%
Biceps
8.4%
Front Delts
7.6%
Lats
7.6%
Glutes
7.6%
Chest
6.1%
Middle Delts
4.6%
Abs
4.6%
Abductors
3.8%
Calves
3.1%
Cardio
2.3%
Rear Delts
2.3%
Forearms
1.5%
Adductors
0.8%
Lower Back
0.8%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lat Pulldown
2
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Cardio
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lat Pulldown
2
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Cardio
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lat Pulldown
2
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Cardio
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lat Pulldown
2
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Cardio
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lat Pulldown
2
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Cardio
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lat Pulldown
2
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Cardio
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lat Pulldown
2
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Cardio
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lat Pulldown
2
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Cardio
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lat Pulldown
2
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Cardio
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lat Pulldown
2
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Cardio
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lat Pulldown
2
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Cardio
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lat Pulldown
2
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Cardio
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lat Pulldown
2
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Cardio
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lat Pulldown
2
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Cardio
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lat Pulldown
2
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Cardio
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lat Pulldown
2
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Cardio
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lat Pulldown
2
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Cardio
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lat Pulldown
2
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Cardio
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
-
2
Shoulder Press (Machine)
2
8-10 reps
-
3
Fly Press (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Kickback
2
12-15 reps
-
7
Lying Leg Raise
2
10-20 reps
-
8
Cardio
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
-
2
Shoulder Press (Machine)
2
8-10 reps
-
3
Fly Press (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Kickback
2
12-15 reps
-
7
Lying Leg Raise
2
10-20 reps
-
8
Cardio
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
-
2
Shoulder Press (Machine)
2
8-10 reps
-
3
Fly Press (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Kickback
2
12-15 reps
-
7
Lying Leg Raise
2
10-20 reps
-
8
Cardio
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
-
2
Shoulder Press (Machine)
2
8-10 reps
-
3
Fly Press (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Kickback
2
12-15 reps
-
7
Lying Leg Raise
2
10-20 reps
-
8
Cardio
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
-
2
Shoulder Press (Machine)
2
8-10 reps
-
3
Fly Press (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Kickback
2
12-15 reps
-
7
Lying Leg Raise
2
10-20 reps
-
8
Cardio
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
-
2
Shoulder Press (Machine)
2
8-10 reps
-
3
Fly Press (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Kickback
2
12-15 reps
-
7
Lying Leg Raise
2
10-20 reps
-
8
Cardio
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
-
2
Shoulder Press (Machine)
2
8-10 reps
-
3
Fly Press (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Kickback
2
12-15 reps
-
7
Lying Leg Raise
2
10-20 reps
-
8
Cardio
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
-
2
Shoulder Press (Machine)
2
8-10 reps
-
3
Fly Press (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Kickback
2
12-15 reps
-
7
Lying Leg Raise
2
10-20 reps
-
8
Cardio
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
-
2
Shoulder Press (Machine)
2
8-10 reps
-
3
Fly Press (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Kickback
2
12-15 reps
-
7
Lying Leg Raise
2
10-20 reps
-
8
Cardio
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
-
2
Shoulder Press (Machine)
2
8-10 reps
-
3
Fly Press (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Kickback
2
12-15 reps
-
7
Lying Leg Raise
2
10-20 reps
-
8
Cardio
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
-
2
Shoulder Press (Machine)
2
8-10 reps
-
3
Fly Press (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Kickback
2
12-15 reps
-
7
Lying Leg Raise
2
10-20 reps
-
8
Cardio
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
-
2
Shoulder Press (Machine)
2
8-10 reps
-
3
Fly Press (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Kickback
2
12-15 reps
-
7
Lying Leg Raise
2
10-20 reps
-
8
Cardio
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
-
2
Shoulder Press (Machine)
2
8-10 reps
-
3
Fly Press (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Kickback
2
12-15 reps
-
7
Lying Leg Raise
2
10-20 reps
-
8
Cardio
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
-
2
Shoulder Press (Machine)
2
8-10 reps
-
3
Fly Press (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Kickback
2
12-15 reps
-
7
Lying Leg Raise
2
10-20 reps
-
8
Cardio
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
-
2
Shoulder Press (Machine)
2
8-10 reps
-
3
Fly Press (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Kickback
2
12-15 reps
-
7
Lying Leg Raise
2
10-20 reps
-
8
Cardio
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
-
2
Shoulder Press (Machine)
2
8-10 reps
-
3
Fly Press (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Kickback
2
12-15 reps
-
7
Lying Leg Raise
2
10-20 reps
-
8
Cardio
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
-
2
Shoulder Press (Machine)
2
8-10 reps
-
3
Fly Press (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Kickback
2
12-15 reps
-
7
Lying Leg Raise
2
10-20 reps
-
8
Cardio
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
-
2
Shoulder Press (Machine)
2
8-10 reps
-
3
Fly Press (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Kickback
2
12-15 reps
-
7
Lying Leg Raise
2
10-20 reps
-
8
Cardio
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
2
10-12 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Preacher Curl (EZ Bar)
2
12-15 reps
-
8
Cardio
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
2
10-12 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Preacher Curl (EZ Bar)
2
12-15 reps
-
8
Cardio
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
2
10-12 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Preacher Curl (EZ Bar)
2
12-15 reps
-
8
Cardio
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
2
10-12 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Preacher Curl (EZ Bar)
2
12-15 reps
-
8
Cardio
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
2
10-12 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Preacher Curl (EZ Bar)
2
12-15 reps
-
8
Cardio
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
2
10-12 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Preacher Curl (EZ Bar)
2
12-15 reps
-
8
Cardio
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
2
10-12 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Preacher Curl (EZ Bar)
2
12-15 reps
-
8
Cardio
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
2
10-12 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Preacher Curl (EZ Bar)
2
12-15 reps
-
8
Cardio
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
2
10-12 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Preacher Curl (EZ Bar)
2
12-15 reps
-
8
Cardio
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
2
10-12 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Preacher Curl (EZ Bar)
2
12-15 reps
-
8
Cardio
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
2
10-12 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Preacher Curl (EZ Bar)
2
12-15 reps
-
8
Cardio
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
2
10-12 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Preacher Curl (EZ Bar)
2
12-15 reps
-
8
Cardio
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
2
10-12 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Preacher Curl (EZ Bar)
2
12-15 reps
-
8
Cardio
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
2
10-12 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Preacher Curl (EZ Bar)
2
12-15 reps
-
8
Cardio
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
2
10-12 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Preacher Curl (EZ Bar)
2
12-15 reps
-
8
Cardio
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
2
10-12 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Preacher Curl (EZ Bar)
2
12-15 reps
-
8
Cardio
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
2
10-12 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Preacher Curl (EZ Bar)
2
12-15 reps
-
8
Cardio
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
2
10-12 reps
-
5
Shrug (Barbell)
2
10-12 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
7
Preacher Curl (EZ Bar)
2
12-15 reps
-
8
Cardio
1
15-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
-
2
Leg Curl
2
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
10-12 reps
-
6
Hip Abductor (Machine)
2
10-12 reps
-
7
Calf Raise (Leg Press)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
-
2
Leg Curl
2
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
10-12 reps
-
6
Hip Abductor (Machine)
2
10-12 reps
-
7
Calf Raise (Leg Press)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
-
2
Leg Curl
2
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
10-12 reps
-
6
Hip Abductor (Machine)
2
10-12 reps
-
7
Calf Raise (Leg Press)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
-
2
Leg Curl
2
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
10-12 reps
-
6
Hip Abductor (Machine)
2
10-12 reps
-
7
Calf Raise (Leg Press)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
-
2
Leg Curl
2
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
10-12 reps
-
6
Hip Abductor (Machine)
2
10-12 reps
-
7
Calf Raise (Leg Press)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
-
2
Leg Curl
2
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
10-12 reps
-
6
Hip Abductor (Machine)
2
10-12 reps
-
7
Calf Raise (Leg Press)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
-
2
Leg Curl
2
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
10-12 reps
-
6
Hip Abductor (Machine)
2
10-12 reps
-
7
Calf Raise (Leg Press)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
-
2
Leg Curl
2
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
10-12 reps
-
6
Hip Abductor (Machine)
2
10-12 reps
-
7
Calf Raise (Leg Press)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
-
2
Leg Curl
2
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
10-12 reps
-
6
Hip Abductor (Machine)
2
10-12 reps
-
7
Calf Raise (Leg Press)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
-
2
Leg Curl
2
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
10-12 reps
-
6
Hip Abductor (Machine)
2
10-12 reps
-
7
Calf Raise (Leg Press)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
-
2
Leg Curl
2
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
10-12 reps
-
6
Hip Abductor (Machine)
2
10-12 reps
-
7
Calf Raise (Leg Press)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
-
2
Leg Curl
2
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
10-12 reps
-
6
Hip Abductor (Machine)
2
10-12 reps
-
7
Calf Raise (Leg Press)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
-
2
Leg Curl
2
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
10-12 reps
-
6
Hip Abductor (Machine)
2
10-12 reps
-
7
Calf Raise (Leg Press)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
-
2
Leg Curl
2
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
10-12 reps
-
6
Hip Abductor (Machine)
2
10-12 reps
-
7
Calf Raise (Leg Press)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
-
2
Leg Curl
2
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
10-12 reps
-
6
Hip Abductor (Machine)
2
10-12 reps
-
7
Calf Raise (Leg Press)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
-
2
Leg Curl
2
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
10-12 reps
-
6
Hip Abductor (Machine)
2
10-12 reps
-
7
Calf Raise (Leg Press)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
-
2
Leg Curl
2
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
10-12 reps
-
6
Hip Abductor (Machine)
2
10-12 reps
-
7
Calf Raise (Leg Press)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
-
2
Leg Curl
2
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Abductor (Machine)
2
10-12 reps
-
6
Hip Abductor (Machine)
2
10-12 reps
-
7
Calf Raise (Leg Press)
2
10-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
2
Chest Fly (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
3
Lat Pulldown
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
4
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
6
Bayesian Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
7
Cardio
1 Set
15-30 mins
-
Day 2
1
Lying Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
2
Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
4
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
5
Calf Raise (Leg Press)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
6
Cable Crunch
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
2
Shoulder Press (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
3
Fly Press (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
6
Tricep Kickback
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
7
Lying Leg Raise
1 Set
1 Set
10-20 Reps
10-20 Reps
-
-
8
Cardio
1 Set
15-30 mins
-
Day 4
1
Lat Pulldown
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
3
Seated Row (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Rear Delt Fly (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Shrug (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
7
Preacher Curl (EZ Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
8
Cardio
1 Set
15-30 mins
-
Day 5
1
Leg Press
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
2
Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
4
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Hip Abductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
6
Hip Abductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
7
Calf Raise (Leg Press)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-