logo
BoostcampPNG

Pull, Push , Legs

by mayur D.

Program Description

Improve the strength and gain muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 20, 2025 02:29
  • Last Edited
    Nov 29, 2025 08:09
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.6%
Biceps
10.6%
Upper Back
9.7%
Front Delts
9%
Chest
7.9%
Abs
7.9%
Quadriceps
7.8%
Hamstrings
6.8%
Lats
6.4%
Glutes
5.5%
Middle Delts
5%
Forearms
5%
Rear Delts
2.5%
Calves
2.5%
Adductors
1.3%
Lower Back
1.3%
Abductors
0.3%
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
Clean Deadlift
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Alternating Dumbbell Curl
3
-
8
Hammer Curl (Cable)
3
-
9
Wrist Curls
3
-
10
Sit Up
2
-
11
Abs Crunch (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Clean Deadlift
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Alternating Dumbbell Curl
3
-
8
Hammer Curl (Cable)
3
-
9
Wrist Curls
3
-
10
Sit Up
2
-
11
Abs Crunch (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Clean Deadlift
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Alternating Dumbbell Curl
3
-
8
Hammer Curl (Cable)
3
-
9
Wrist Curls
3
-
10
Sit Up
2
-
11
Abs Crunch (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Clean Deadlift
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Alternating Dumbbell Curl
3
-
8
Hammer Curl (Cable)
3
-
9
Wrist Curls
3
-
10
Sit Up
2
-
11
Abs Crunch (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Clean Deadlift
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Alternating Dumbbell Curl
3
-
8
Hammer Curl (Cable)
3
-
9
Wrist Curls
3
-
10
Sit Up
2
-
11
Abs Crunch (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Clean Deadlift
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Alternating Dumbbell Curl
3
-
8
Hammer Curl (Cable)
3
-
9
Wrist Curls
3
-
10
Sit Up
2
-
11
Abs Crunch (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Clean Deadlift
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Alternating Dumbbell Curl
3
-
8
Hammer Curl (Cable)
3
-
9
Wrist Curls
3
-
10
Sit Up
2
-
11
Abs Crunch (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Clean Deadlift
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Alternating Dumbbell Curl
3
-
8
Hammer Curl (Cable)
3
-
9
Wrist Curls
3
-
10
Sit Up
2
-
11
Abs Crunch (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Clean Deadlift
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Alternating Dumbbell Curl
3
-
8
Hammer Curl (Cable)
3
-
9
Wrist Curls
3
-
10
Sit Up
2
-
11
Abs Crunch (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Clean Deadlift
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Alternating Dumbbell Curl
3
-
8
Hammer Curl (Cable)
3
-
9
Wrist Curls
3
-
10
Sit Up
2
-
11
Abs Crunch (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Clean Deadlift
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Alternating Dumbbell Curl
3
-
8
Hammer Curl (Cable)
3
-
9
Wrist Curls
3
-
10
Sit Up
2
-
11
Abs Crunch (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Clean Deadlift
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Alternating Dumbbell Curl
3
-
8
Hammer Curl (Cable)
3
-
9
Wrist Curls
3
-
10
Sit Up
2
-
11
Abs Crunch (Bodyweight)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Rope Push Down (Cable)
3
-
7
Single Arm Overhead Tricep Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Rope Push Down (Cable)
3
-
7
Single Arm Overhead Tricep Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Rope Push Down (Cable)
3
-
7
Single Arm Overhead Tricep Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Rope Push Down (Cable)
3
-
7
Single Arm Overhead Tricep Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Rope Push Down (Cable)
3
-
7
Single Arm Overhead Tricep Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Rope Push Down (Cable)
3
-
7
Single Arm Overhead Tricep Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Rope Push Down (Cable)
3
-
7
Single Arm Overhead Tricep Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Rope Push Down (Cable)
3
-
7
Single Arm Overhead Tricep Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Rope Push Down (Cable)
3
-
7
Single Arm Overhead Tricep Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Rope Push Down (Cable)
3
-
7
Single Arm Overhead Tricep Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Rope Push Down (Cable)
3
-
7
Single Arm Overhead Tricep Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Rope Push Down (Cable)
3
-
7
Single Arm Overhead Tricep Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Hamstring Curl
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
6
Lying Leg Raise
2
-
7
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Hamstring Curl
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
6
Lying Leg Raise
2
-
7
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Hamstring Curl
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
6
Lying Leg Raise
2
-
7
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Hamstring Curl
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
6
Lying Leg Raise
2
-
7
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Hamstring Curl
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
6
Lying Leg Raise
2
-
7
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Hamstring Curl
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
6
Lying Leg Raise
2
-
7
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Hamstring Curl
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
6
Lying Leg Raise
2
-
7
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Hamstring Curl
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
6
Lying Leg Raise
2
-
7
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Hamstring Curl
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
6
Lying Leg Raise
2
-
7
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Hamstring Curl
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
6
Lying Leg Raise
2
-
7
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Hamstring Curl
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
6
Lying Leg Raise
2
-
7
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Hamstring Curl
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
6
Lying Leg Raise
2
-
7
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Front Raise
3
-
6
Upright Row (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
-
9
Single Arm Overhead Tricep Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Front Raise
3
-
6
Upright Row (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
-
9
Single Arm Overhead Tricep Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Front Raise
3
-
6
Upright Row (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
-
9
Single Arm Overhead Tricep Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Front Raise
3
-
6
Upright Row (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
-
9
Single Arm Overhead Tricep Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Front Raise
3
-
6
Upright Row (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
-
9
Single Arm Overhead Tricep Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Front Raise
3
-
6
Upright Row (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
-
9
Single Arm Overhead Tricep Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Front Raise
3
-
6
Upright Row (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
-
9
Single Arm Overhead Tricep Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Front Raise
3
-
6
Upright Row (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
-
9
Single Arm Overhead Tricep Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Front Raise
3
-
6
Upright Row (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
-
9
Single Arm Overhead Tricep Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Front Raise
3
-
6
Upright Row (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
-
9
Single Arm Overhead Tricep Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Front Raise
3
-
6
Upright Row (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
-
9
Single Arm Overhead Tricep Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Front Raise
3
-
6
Upright Row (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
-
9
Single Arm Overhead Tricep Extension
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
3
-
3
Lying Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Lunge (Dumbbell)
3
-
6
Plank
2
-
7
Russian Twist
2
-
8
Lying Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
3
-
3
Lying Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Lunge (Dumbbell)
3
-
6
Plank
2
-
7
Russian Twist
2
-
8
Lying Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
3
-
3
Lying Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Lunge (Dumbbell)
3
-
6
Plank
2
-
7
Russian Twist
2
-
8
Lying Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
3
-
3
Lying Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Lunge (Dumbbell)
3
-
6
Plank
2
-
7
Russian Twist
2
-
8
Lying Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
3
-
3
Lying Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Lunge (Dumbbell)
3
-
6
Plank
2
-
7
Russian Twist
2
-
8
Lying Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
3
-
3
Lying Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Lunge (Dumbbell)
3
-
6
Plank
2
-
7
Russian Twist
2
-
8
Lying Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
3
-
3
Lying Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Lunge (Dumbbell)
3
-
6
Plank
2
-
7
Russian Twist
2
-
8
Lying Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
3
-
3
Lying Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Lunge (Dumbbell)
3
-
6
Plank
2
-
7
Russian Twist
2
-
8
Lying Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
3
-
3
Lying Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Lunge (Dumbbell)
3
-
6
Plank
2
-
7
Russian Twist
2
-
8
Lying Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
3
-
3
Lying Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Lunge (Dumbbell)
3
-
6
Plank
2
-
7
Russian Twist
2
-
8
Lying Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
3
-
3
Lying Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Lunge (Dumbbell)
3
-
6
Plank
2
-
7
Russian Twist
2
-
8
Lying Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
3
-
3
Lying Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Lunge (Dumbbell)
3
-
6
Plank
2
-
7
Russian Twist
2
-
8
Lying Leg Raise
2
-
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
Clean Deadlift
3 Sets
-
5
Face Pull
3 Sets
-
6
Bicep Curl (EZ Bar)
3 Sets
-
7
Alternating Dumbbell Curl
3 Sets
-
8
Hammer Curl (Cable)
3 Sets
-
9
Wrist Curls
3 Sets
-
10
Sit Up
2 Sets
-
11
Abs Crunch (Bodyweight)
2 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Leg Press
3 Sets
-
3
Hamstring Curl
3 Sets
-
4
Romanian Deadlift (Barbell)
3 Sets
-
5
Standing Calf Raise
3 Sets
-
6
Lying Leg Raise
2 Sets
-
7
Hanging Leg Raise
2 Sets
-
Day 6
1
Leg Extension
3 Sets
-
2
Squat (Barbell)
3 Sets
-
3
Lying Leg Curl
3 Sets
-
4
Standing Calf Raise
3 Sets
-
5
Lunge (Dumbbell)
3 Sets
-
6
Plank
2 Sets
-
7
Russian Twist
2 Sets
-
8
Lying Leg Raise
2 Sets
-
Day 2
1
Bench Press (Barbell)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Chest Fly (Cable)
3 Sets
-
4
Overhead Press (Barbell)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
Tricep Rope Push Down (Cable)
3 Sets
-
7
Single Arm Overhead Tricep Extension
3 Sets
-
Day 4
1
Lat Pulldown
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Dumbbell Row
3 Sets
-
4
Reverse Pec Deck
3 Sets
-
5
Bicep Curl (EZ Bar)
3 Sets
-
6
Preacher Curl (Dumbbell)
3 Sets
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
-
8
Wrist Curls
3 Sets
-
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
-
2
Bench Press (Dumbbell)
3 Sets
-
3
Chest Fly (Cable)
3 Sets
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
-
5
Front Raise
3 Sets
-
6
Upright Row (Barbell)
3 Sets
-
7
Tricep Pushdown (Cable)
3 Sets
-
8
Skull Crusher (Dumbbell)
3 Sets
-
9
Single Arm Overhead Tricep Extension
2 Sets
-