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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!
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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
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Star
Star
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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
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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
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