logo
BoostcampPNG

PPL

by mayur D.

Program Description

Increase muscle mass and gain strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 26, 2025 08:09
  • Last Edited
    Jun 18, 2025 11:44

Summary

Unleash your strength with this comprehensive 12-week Push-Pull-Legs (PPL) program designed for serious lifters. Committing to six days a week, you'll target every muscle group with a mix of compound and isolation exercises, ensuring balanced development and explosive gains. From bodyweight pull-ups to heavy barbell bench presses, each session is crafted to challenge your limits and enhance your performance. Get ready to transform your physique and build a foundation of strength that lasts!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.9%
Biceps
11.7%
Triceps
10.5%
Lats
10.4%
Quadriceps
10.1%
Front Delts
7.7%
Chest
7.7%
Hamstrings
7.2%
Middle Delts
5.5%
Glutes
4.8%
Forearms
4.2%
Calves
2.8%
Rear Delts
2.1%
Adductors
1.5%
Abs
0.6%
Abductors
0.6%
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
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
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Reverse Pec Deck
2
-
6
Alternating Dumbbell Curl
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Hammer Curl
2
-
9
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Reverse Pec Deck
2
-
6
Alternating Dumbbell Curl
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Hammer Curl
2
-
9
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Reverse Pec Deck
2
-
6
Alternating Dumbbell Curl
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Hammer Curl
2
-
9
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Reverse Pec Deck
2
-
6
Alternating Dumbbell Curl
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Hammer Curl
2
-
9
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Reverse Pec Deck
2
-
6
Alternating Dumbbell Curl
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Hammer Curl
2
-
9
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Reverse Pec Deck
2
-
6
Alternating Dumbbell Curl
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Hammer Curl
2
-
9
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Reverse Pec Deck
2
-
6
Alternating Dumbbell Curl
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Hammer Curl
2
-
9
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Reverse Pec Deck
2
-
6
Alternating Dumbbell Curl
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Hammer Curl
2
-
9
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Reverse Pec Deck
2
-
6
Alternating Dumbbell Curl
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Hammer Curl
2
-
9
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Reverse Pec Deck
2
-
6
Alternating Dumbbell Curl
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Hammer Curl
2
-
9
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Reverse Pec Deck
2
-
6
Alternating Dumbbell Curl
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Hammer Curl
2
-
9
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Reverse Pec Deck
2
-
6
Alternating Dumbbell Curl
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Hammer Curl
2
-
9
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Reverse Pec Deck
2
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Reverse Bicep Curl (EZ Bar)
2
-
9
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Reverse Pec Deck
2
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Reverse Bicep Curl (EZ Bar)
2
-
9
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Reverse Pec Deck
2
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Reverse Bicep Curl (EZ Bar)
2
-
9
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Reverse Pec Deck
2
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Reverse Bicep Curl (EZ Bar)
2
-
9
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Reverse Pec Deck
2
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Reverse Bicep Curl (EZ Bar)
2
-
9
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Reverse Pec Deck
2
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Reverse Bicep Curl (EZ Bar)
2
-
9
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Reverse Pec Deck
2
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Reverse Bicep Curl (EZ Bar)
2
-
9
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Reverse Pec Deck
2
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Reverse Bicep Curl (EZ Bar)
2
-
9
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Reverse Pec Deck
2
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Reverse Bicep Curl (EZ Bar)
2
-
9
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Reverse Pec Deck
2
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Reverse Bicep Curl (EZ Bar)
2
-
9
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Reverse Pec Deck
2
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Reverse Bicep Curl (EZ Bar)
2
-
9
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Reverse Pec Deck
2
-
6
Bicep Curl (EZ Bar)
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Reverse Bicep Curl (EZ Bar)
2
-
9
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Shrug (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Kickback
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Shrug (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Kickback
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Shrug (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Kickback
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Shrug (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Kickback
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Shrug (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Kickback
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Shrug (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Kickback
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Shrug (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Kickback
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Shrug (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Kickback
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Shrug (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Kickback
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Shrug (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Kickback
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Shrug (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Kickback
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Barbell)
3
-
3
Pullover (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Shrug (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Kickback
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
-
2
Squat (Barbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Standing Calf Raise
3
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)
2 Sets
-
2
Bent Over Row (Barbell)
3 Sets
-
3
Lat Pulldown
3 Sets
-
4
Seated Row (Cable)
3 Sets
-
5
Reverse Pec Deck
2 Sets
-
6
Alternating Dumbbell Curl
3 Sets
-
7
Bicep Curl (EZ Bar)
3 Sets
-
8
Hammer Curl
2 Sets
-
9
Wrist Curls
3 Sets
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Bench Press (Dumbbell)
3 Sets
-
3
Cable Crossover
3 Sets
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
Shrug (Dumbbell)
3 Sets
-
7
Tricep Pushdown (Cable)
3 Sets
-
8
Skull Crusher (Dumbbell)
3 Sets
-
Day 3
1
Lunge (Dumbbell)
2 Sets
-
2
Squat (Barbell)
3 Sets
-
3
Leg Press
3 Sets
-
4
Leg Extension
3 Sets
-
5
Lying Leg Curl
3 Sets
-
6
Standing Calf Raise
3 Sets
-
Day 4
1
Pull-Up (Bodyweight)
2 Sets
-
2
Bent Over Row (Barbell)
3 Sets
-
3
Dumbbell Row
3 Sets
-
4
Lat Pulldown
3 Sets
-
5
Reverse Pec Deck
2 Sets
-
6
Bicep Curl (EZ Bar)
3 Sets
-
7
Preacher Curl (Dumbbell)
3 Sets
-
8
Reverse Bicep Curl (EZ Bar)
2 Sets
-
9
Wrist Curls
3 Sets
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Bench Press (Barbell)
3 Sets
-
3
Pullover (Dumbbell)
3 Sets
-
4
Upright Row (Barbell)
3 Sets
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
-
6
Shrug (Dumbbell)
2 Sets
-
7
Tricep Pushdown (Cable)
3 Sets
-
8
Tricep Kickback
3 Sets
-
Day 6
1
Lunge (Dumbbell)
2 Sets
-
2
Squat (Barbell)
3 Sets
-
3
Leg Press
3 Sets
-
4
Leg Extension
3 Sets
-
5
Lying Leg Curl
3 Sets
-
6
Standing Calf Raise
3 Sets
-