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BoostcampPNG

Chat GPT PPL Size Program

by Lewen Mccreanor
1 athletes joined

Program Description

Program to build as much mass as possible through chat gpt

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 27, 2025 04:34
  • Last Edited
    Jul 08, 2025 08:45

Summary

The Chat GPT PPL Size Program is a comprehensive 15-week training journey designed for serious lifters looking to build muscle and strength. With six days of focused workouts each week, this program utilizes a Push-Pull-Legs split to maximize hypertrophy across all major muscle groups. Expect a mix of barbell, dumbbell, and machine exercises, including staples like the bench press and deadlift, ensuring a balanced approach to strength training. Get ready to push your limits and transform your physique with structured sets and rep ranges tailored for growth!
Muscle Engagement
Front
Back
MuscleSet
Abs
11.1%
Triceps
9.2%
Glutes
8.6%
Chest
8.3%
Upper Back
8.2%
Hamstrings
7.9%
Quadriceps
7.7%
Lats
6.9%
Biceps
6.9%
Front Delts
6%
Middle Delts
5%
Rear Delts
3%
Adductors
3%
Abductors
2.7%
Calves
2.4%
Lower Back
2%
Forearms
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Abs Crunch (Machine)
4
-
3
Incline Bench Press (Barbell)
1
-
4
Bench Press (Dumbbell)
3
-
5
Dip (Bodyweight)
3
-
6
Cable Crossover
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Abs Crunch (Machine)
4
-
3
Incline Bench Press (Barbell)
1
-
4
Bench Press (Dumbbell)
3
-
5
Dip (Bodyweight)
3
-
6
Cable Crossover
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Abs Crunch (Machine)
4
-
3
Incline Bench Press (Barbell)
1
-
4
Bench Press (Dumbbell)
3
-
5
Dip (Bodyweight)
3
-
6
Cable Crossover
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Abs Crunch (Machine)
4
-
3
Incline Bench Press (Barbell)
1
-
4
Bench Press (Dumbbell)
3
-
5
Dip (Bodyweight)
3
-
6
Cable Crossover
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Abs Crunch (Machine)
4
-
3
Incline Bench Press (Barbell)
1
-
4
Bench Press (Dumbbell)
3
-
5
Dip (Bodyweight)
3
-
6
Cable Crossover
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Abs Crunch (Machine)
4
-
3
Incline Bench Press (Barbell)
1
-
4
Bench Press (Dumbbell)
3
-
5
Dip (Bodyweight)
3
-
6
Cable Crossover
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Abs Crunch (Machine)
4
-
3
Incline Bench Press (Barbell)
1
-
4
Bench Press (Dumbbell)
3
-
5
Dip (Bodyweight)
3
-
6
Cable Crossover
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Abs Crunch (Machine)
4
-
3
Incline Bench Press (Barbell)
1
-
4
Bench Press (Dumbbell)
3
-
5
Dip (Bodyweight)
3
-
6
Cable Crossover
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Abs Crunch (Machine)
4
-
3
Incline Bench Press (Barbell)
1
-
4
Bench Press (Dumbbell)
3
-
5
Dip (Bodyweight)
3
-
6
Cable Crossover
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Abs Crunch (Machine)
4
-
3
Incline Bench Press (Barbell)
1
-
4
Bench Press (Dumbbell)
3
-
5
Dip (Bodyweight)
3
-
6
Cable Crossover
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Abs Crunch (Machine)
4
-
3
Incline Bench Press (Barbell)
1
-
4
Bench Press (Dumbbell)
3
-
5
Dip (Bodyweight)
3
-
6
Cable Crossover
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Abs Crunch (Machine)
4
-
3
Incline Bench Press (Barbell)
1
-
4
Bench Press (Dumbbell)
3
-
5
Dip (Bodyweight)
3
-
6
Cable Crossover
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Abs Crunch (Machine)
4
-
3
Incline Bench Press (Barbell)
1
-
4
Bench Press (Dumbbell)
3
-
5
Dip (Bodyweight)
3
-
6
Cable Crossover
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Abs Crunch (Machine)
4
-
3
Incline Bench Press (Barbell)
1
-
4
Bench Press (Dumbbell)
3
-
5
Dip (Bodyweight)
3
-
6
Cable Crossover
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Abs Crunch (Machine)
4
-
3
Incline Bench Press (Barbell)
1
-
4
Bench Press (Dumbbell)
3
-
5
Dip (Bodyweight)
3
-
6
Cable Crossover
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Tricep Rope Push Down (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pull-Up (Assisted)
4
-
3
Barbell Row
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Bicep Curl (Barbell)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pull-Up (Assisted)
4
-
3
Barbell Row
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Bicep Curl (Barbell)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pull-Up (Assisted)
4
-
3
Barbell Row
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Bicep Curl (Barbell)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pull-Up (Assisted)
4
-
3
Barbell Row
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Bicep Curl (Barbell)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pull-Up (Assisted)
4
-
3
Barbell Row
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Bicep Curl (Barbell)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pull-Up (Assisted)
4
-
3
Barbell Row
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Bicep Curl (Barbell)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pull-Up (Assisted)
4
-
3
Barbell Row
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Bicep Curl (Barbell)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pull-Up (Assisted)
4
-
3
Barbell Row
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Bicep Curl (Barbell)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pull-Up (Assisted)
4
-
3
Barbell Row
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Bicep Curl (Barbell)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pull-Up (Assisted)
4
-
3
Barbell Row
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Bicep Curl (Barbell)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pull-Up (Assisted)
4
-
3
Barbell Row
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Bicep Curl (Barbell)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pull-Up (Assisted)
4
-
3
Barbell Row
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Bicep Curl (Barbell)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pull-Up (Assisted)
4
-
3
Barbell Row
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Bicep Curl (Barbell)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pull-Up (Assisted)
4
-
3
Barbell Row
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Bicep Curl (Barbell)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Pull-Up (Assisted)
4
-
3
Barbell Row
3
-
4
Hanging Leg Raise
3
-
5
Seated Row (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Bicep Curl (Barbell)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
-
2
Lunge (Barbell)
3
-
3
Leg Press
3
-
4
Hanging Oblique Knee Raise
3
-
5
Side Plank
1
-
6
Leg Extension
3
-
7
Hip Abductor (Machine)
3
-
8
Hip Adductor (Machine)
3
-
9
Leg Curl
3
-
10
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
-
2
Lunge (Barbell)
3
-
3
Leg Press
3
-
4
Hanging Oblique Knee Raise
3
-
5
Side Plank
1
-
6
Leg Extension
3
-
7
Hip Abductor (Machine)
3
-
8
Hip Adductor (Machine)
3
-
9
Leg Curl
3
-
10
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
-
2
Lunge (Barbell)
3
-
3
Leg Press
3
-
4
Hanging Oblique Knee Raise
3
-
5
Side Plank
1
-
6
Leg Extension
3
-
7
Hip Abductor (Machine)
3
-
8
Hip Adductor (Machine)
3
-
9
Leg Curl
3
-
10
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
-
2
Lunge (Barbell)
3
-
3
Leg Press
3
-
4
Hanging Oblique Knee Raise
3
-
5
Side Plank
1
-
6
Leg Extension
3
-
7
Hip Abductor (Machine)
3
-
8
Hip Adductor (Machine)
3
-
9
Leg Curl
3
-
10
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
-
2
Lunge (Barbell)
3
-
3
Leg Press
3
-
4
Hanging Oblique Knee Raise
3
-
5
Side Plank
1
-
6
Leg Extension
3
-
7
Hip Abductor (Machine)
3
-
8
Hip Adductor (Machine)
3
-
9
Leg Curl
3
-
10
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
-
2
Lunge (Barbell)
3
-
3
Leg Press
3
-
4
Hanging Oblique Knee Raise
3
-
5
Side Plank
1
-
6
Leg Extension
3
-
7
Hip Abductor (Machine)
3
-
8
Hip Adductor (Machine)
3
-
9
Leg Curl
3
-
10
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
-
2
Lunge (Barbell)
3
-
3
Leg Press
3
-
4
Hanging Oblique Knee Raise
3
-
5
Side Plank
1
-
6
Leg Extension
3
-
7
Hip Abductor (Machine)
3
-
8
Hip Adductor (Machine)
3
-
9
Leg Curl
3
-
10
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
-
2
Lunge (Barbell)
3
-
3
Leg Press
3
-
4
Hanging Oblique Knee Raise
3
-
5
Side Plank
1
-
6
Leg Extension
3
-
7
Hip Abductor (Machine)
3
-
8
Hip Adductor (Machine)
3
-
9
Leg Curl
3
-
10
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
-
2
Lunge (Barbell)
3
-
3
Leg Press
3
-
4
Hanging Oblique Knee Raise
3
-
5
Side Plank
1
-
6
Leg Extension
3
-
7
Hip Abductor (Machine)
3
-
8
Hip Adductor (Machine)
3
-
9
Leg Curl
3
-
10
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
-
2
Lunge (Barbell)
3
-
3
Leg Press
3
-
4
Hanging Oblique Knee Raise
3
-
5
Side Plank
1
-
6
Leg Extension
3
-
7
Hip Abductor (Machine)
3
-
8
Hip Adductor (Machine)
3
-
9
Leg Curl
3
-
10
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
-
2
Lunge (Barbell)
3
-
3
Leg Press
3
-
4
Hanging Oblique Knee Raise
3
-
5
Side Plank
1
-
6
Leg Extension
3
-
7
Hip Abductor (Machine)
3
-
8
Hip Adductor (Machine)
3
-
9
Leg Curl
3
-
10
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
-
2
Lunge (Barbell)
3
-
3
Leg Press
3
-
4
Hanging Oblique Knee Raise
3
-
5
Side Plank
1
-
6
Leg Extension
3
-
7
Hip Abductor (Machine)
3
-
8
Hip Adductor (Machine)
3
-
9
Leg Curl
3
-
10
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
-
2
Lunge (Barbell)
3
-
3
Leg Press
3
-
4
Hanging Oblique Knee Raise
3
-
5
Side Plank
1
-
6
Leg Extension
3
-
7
Hip Abductor (Machine)
3
-
8
Hip Adductor (Machine)
3
-
9
Leg Curl
3
-
10
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
-
2
Lunge (Barbell)
3
-
3
Leg Press
3
-
4
Hanging Oblique Knee Raise
3
-
5
Side Plank
1
-
6
Leg Extension
3
-
7
Hip Abductor (Machine)
3
-
8
Hip Adductor (Machine)
3
-
9
Leg Curl
3
-
10
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
-
2
Lunge (Barbell)
3
-
3
Leg Press
3
-
4
Hanging Oblique Knee Raise
3
-
5
Side Plank
1
-
6
Leg Extension
3
-
7
Hip Abductor (Machine)
3
-
8
Hip Adductor (Machine)
3
-
9
Leg Curl
3
-
10
Calf Raise (Leg Press)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Abs Crunch (Machine)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Abs Crunch (Machine)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Abs Crunch (Machine)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Abs Crunch (Machine)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Abs Crunch (Machine)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Abs Crunch (Machine)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Abs Crunch (Machine)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Abs Crunch (Machine)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Abs Crunch (Machine)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Abs Crunch (Machine)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Abs Crunch (Machine)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Abs Crunch (Machine)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Abs Crunch (Machine)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Abs Crunch (Machine)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Abs Crunch (Machine)
3
-
6
Skull Crusher (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Chest Supported Row (Machine)
3
-
3
Standing Pullover (Cable)
3
-
4
Decline Sit Up (Weighted)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Chest Supported Row (Machine)
3
-
3
Standing Pullover (Cable)
3
-
4
Decline Sit Up (Weighted)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Chest Supported Row (Machine)
3
-
3
Standing Pullover (Cable)
3
-
4
Decline Sit Up (Weighted)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Chest Supported Row (Machine)
3
-
3
Standing Pullover (Cable)
3
-
4
Decline Sit Up (Weighted)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Chest Supported Row (Machine)
3
-
3
Standing Pullover (Cable)
3
-
4
Decline Sit Up (Weighted)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Chest Supported Row (Machine)
3
-
3
Standing Pullover (Cable)
3
-
4
Decline Sit Up (Weighted)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Chest Supported Row (Machine)
3
-
3
Standing Pullover (Cable)
3
-
4
Decline Sit Up (Weighted)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Chest Supported Row (Machine)
3
-
3
Standing Pullover (Cable)
3
-
4
Decline Sit Up (Weighted)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Chest Supported Row (Machine)
3
-
3
Standing Pullover (Cable)
3
-
4
Decline Sit Up (Weighted)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Chest Supported Row (Machine)
3
-
3
Standing Pullover (Cable)
3
-
4
Decline Sit Up (Weighted)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Chest Supported Row (Machine)
3
-
3
Standing Pullover (Cable)
3
-
4
Decline Sit Up (Weighted)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Chest Supported Row (Machine)
3
-
3
Standing Pullover (Cable)
3
-
4
Decline Sit Up (Weighted)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Chest Supported Row (Machine)
3
-
3
Standing Pullover (Cable)
3
-
4
Decline Sit Up (Weighted)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Chest Supported Row (Machine)
3
-
3
Standing Pullover (Cable)
3
-
4
Decline Sit Up (Weighted)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Chest Supported Row (Machine)
3
-
3
Standing Pullover (Cable)
3
-
4
Decline Sit Up (Weighted)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Abs Crunch (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Bulgarian Split Squat (Barbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
7
Calf Raise (Leg Press)
3
-
8
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Bulgarian Split Squat (Barbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
7
Calf Raise (Leg Press)
3
-
8
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Bulgarian Split Squat (Barbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
7
Calf Raise (Leg Press)
3
-
8
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Bulgarian Split Squat (Barbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
7
Calf Raise (Leg Press)
3
-
8
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Bulgarian Split Squat (Barbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
7
Calf Raise (Leg Press)
3
-
8
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Bulgarian Split Squat (Barbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
7
Calf Raise (Leg Press)
3
-
8
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Bulgarian Split Squat (Barbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
7
Calf Raise (Leg Press)
3
-
8
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Bulgarian Split Squat (Barbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
7
Calf Raise (Leg Press)
3
-
8
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Bulgarian Split Squat (Barbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
7
Calf Raise (Leg Press)
3
-
8
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Bulgarian Split Squat (Barbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
7
Calf Raise (Leg Press)
3
-
8
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Bulgarian Split Squat (Barbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
7
Calf Raise (Leg Press)
3
-
8
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Bulgarian Split Squat (Barbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
7
Calf Raise (Leg Press)
3
-
8
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Bulgarian Split Squat (Barbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
7
Calf Raise (Leg Press)
3
-
8
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Bulgarian Split Squat (Barbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
7
Calf Raise (Leg Press)
3
-
8
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2
Bulgarian Split Squat (Barbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Lying Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Hip Adductor (Machine)
3
-
7
Calf Raise (Leg Press)
3
-
8
Hanging Leg Raise
3
-
Week 1
1 / 15 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
-
2
Abs Crunch (Machine)
4 Sets
-
3
Incline Bench Press (Barbell)
1 Set
-
4
Bench Press (Dumbbell)
3 Sets
-
5
Dip (Bodyweight)
3 Sets
-
6
Cable Crossover
3 Sets
-
7
Lateral Raise (Dumbbell)
3 Sets
-
8
Overhead Tricep Extension (Cable)
3 Sets
-
9
Tricep Rope Push Down (Cable)
3 Sets
-
Day 2
1
Deadlift (Barbell)
3 Sets
-
2
Pull-Up (Assisted)
4 Sets
-
3
Barbell Row
3 Sets
-
4
Hanging Leg Raise
3 Sets
-
5
Seated Row (Cable)
3 Sets
-
6
Rear Delt Fly (Machine)
3 Sets
-
7
Bicep Curl (Barbell)
3 Sets
-
8
Incline Curl (Dumbbell)
3 Sets
-
Day 3
1
High Bar Squat (Barbell)
4 Sets
-
2
Lunge (Barbell)
3 Sets
-
3
Leg Press
3 Sets
-
4
Hanging Oblique Knee Raise
3 Sets
-
5
Side Plank
1 Set
-
6
Leg Extension
3 Sets
-
7
Hip Abductor (Machine)
3 Sets
-
8
Hip Adductor (Machine)
3 Sets
-
9
Leg Curl
3 Sets
-
10
Calf Raise (Leg Press)
3 Sets
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Shoulder Press (Machine)
3 Sets
-
3
Chest Fly (Cable)
3 Sets
-
4
Lateral Raise (Dumbbell)
4 Sets
-
5
Abs Crunch (Machine)
3 Sets
-
6
Skull Crusher (Dumbbell)
3 Sets
-
7
Overhead Tricep Extension (Cable)
3 Sets
-
Day 5
1
Wide Grip Lat Pulldown
4 Sets
-
2
Chest Supported Row (Machine)
3 Sets
-
3
Standing Pullover (Cable)
3 Sets
-
4
Decline Sit Up (Weighted)
3 Sets
-
5
Rear Delt Fly (Cable)
3 Sets
-
6
Preacher Curl (Dumbbell)
3 Sets
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
-
8
Abs Crunch (Machine)
3 Sets
-
Day 6
1
Romanian Deadlift (Barbell)
4 Sets
-
2
Bulgarian Split Squat (Barbell)
3 Sets
-
3
Hip Thrust (Barbell)
3 Sets
-
4
Lying Leg Curl
3 Sets
-
5
Hip Abductor (Machine)
3 Sets
-
6
Hip Adductor (Machine)
3 Sets
-
7
Calf Raise (Leg Press)
3 Sets
-
8
Hanging Leg Raise
3 Sets
-