5.0
(1 rating)
Program Description
Intermediate program. Gives ample rest and overlap of exercises for each bodypart. Minimum rest between sets. 2 to 3 minutes rest between exercises. First set should be a warm up, 10-15 reps. Reload weight for 2nd set, 10-12 reps to failure. Rest 1 minute. Reload, last set 6-10 reps to failure. Rest 2-3 minutes to next exercise.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedMay 16, 2025 03:44
- Last EditedJun 18, 2025 08:35
Summary
Unlock your strength with the Pull Push Legs Arms program, a comprehensive 10-week training plan designed for dedicated lifters. This 7-day-a-week regimen focuses on building muscle and enhancing performance through a balanced combination of push, pull, leg, and arm workouts. Each session incorporates a variety of exercises, including bodyweight, cable, and dumbbell movements, ensuring you target every muscle group effectively. Join now to elevate your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.4%
Upper Back
10.8%
Triceps
9.8%
Front Delts
7.9%
Lats
7.1%
Abs
7.1%
Chest
6.8%
Hamstrings
6.7%
Quadriceps
6.6%
Glutes
6.3%
Forearms
5.5%
Middle Delts
3.9%
Calves
3.9%
Lower Back
3.3%
Rear Delts
2.4%
Abductors
0.4%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Cable Low Row
3
-
4
One Arm Bent Over Row
3
-
5
Lat Prayer
3
-
6
Shrug (Barbell)
3
-
7
>Wide Grip Cable Shrug
3
-
8
Face Away Cable Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Dip (Bodyweight)
3
-
3
Lying Cable Flye
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Lying Rear Lateral Raise
3
-
7
Tricep Extension (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Bicep Curl (Machine)
3
-
4A
V-Handle Tricep Pushdown (Cable)
3
-
4B
Bicep Curl (Cable)
3
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Underhand Front Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (Machine)
3
-
5
>Wide Grip Cable Shrug
3
-
6
Kelso Shrug
3
-
7
Back Extension (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Fly Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Seated Anterior Delt Press (AD)
3
-
5
Lying Side Lateral Raise
3
-
6
Lying Reverse Fly
3
-
7
Deficit Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Extension (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5A
Concentration Curl
3
-
5B
Single Arm Overhead Tricep Extension
3
-
6
Reverse Bicep Curl (EZ Bar)
3
-
7A
Wrist Curls
3
-
7B
Reverse Wrist Curl (Dumbbell)
3
-
8
Underhand Front Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Dip (Bodyweight)
3
-
3
Lying Cable Flye
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Lying Rear Lateral Raise
3
-
7
Tricep Extension (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Bicep Curl (Machine)
3
-
4A
V-Handle Tricep Pushdown (Cable)
3
-
4B
Bicep Curl (Cable)
3
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Underhand Front Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (Machine)
3
-
5
>Wide Grip Cable Shrug
3
-
6
Kelso Shrug
3
-
7
Back Extension (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Fly Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Seated Anterior Delt Press (AD)
3
-
5
Lying Side Lateral Raise
3
-
6
Lying Reverse Fly
3
-
7
Deficit Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Extension (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5A
Concentration Curl
3
-
5B
Single Arm Overhead Tricep Extension
3
-
6
Reverse Bicep Curl (EZ Bar)
3
-
7A
Wrist Curls
3
-
7B
Reverse Wrist Curl (Dumbbell)
3
-
8
Underhand Front Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Cable Low Row
3
-
4
One Arm Bent Over Row
3
-
5
Lat Prayer
3
-
6
>Wide Grip Cable Shrug
3
-
7
Face Away Cable Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Fly Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Seated Anterior Delt Press (AD)
3
-
5
Lying Side Lateral Raise
3
-
6
Lying Reverse Fly
3
-
7
Deficit Push Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Extension (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5A
Concentration Curl
3
-
5B
Single Arm Overhead Tricep Extension
3
-
6
Reverse Bicep Curl (EZ Bar)
3
-
7A
Wrist Curls
3
-
7B
Reverse Wrist Curl (Dumbbell)
3
-
8
Underhand Front Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Cable Low Row
3
-
4
One Arm Bent Over Row
3
-
5
Lat Prayer
3
-
6
>Wide Grip Cable Shrug
3
-
7
Face Away Cable Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Dip (Bodyweight)
3
-
3
Lying Cable Flye
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Lying Rear Lateral Raise
3
-
7
Tricep Extension (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Bicep Curl (Machine)
3
-
4A
V-Handle Tricep Pushdown (Cable)
3
-
4B
Bicep Curl (Cable)
3
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Underhand Front Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (Machine)
3
-
5
>Wide Grip Cable Shrug
3
-
6
Kelso Shrug
3
-
7
Back Extension (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Extension (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5A
Concentration Curl
3
-
5B
Single Arm Overhead Tricep Extension
3
-
6
Reverse Bicep Curl (EZ Bar)
3
-
7A
Wrist Curls
3
-
7B
Reverse Wrist Curl (Dumbbell)
3
-
8
Underhand Front Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Cable Low Row
3
-
4
One Arm Bent Over Row
3
-
5
Lat Prayer
3
-
6
>Wide Grip Cable Shrug
3
-
7
Face Away Cable Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Dip (Bodyweight)
3
-
3
Lying Cable Flye
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Lying Rear Lateral Raise
3
-
7
Tricep Extension (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Bicep Curl (Machine)
3
-
4A
V-Handle Tricep Pushdown (Cable)
3
-
4B
Bicep Curl (Cable)
3
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Underhand Front Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (Machine)
3
-
5
>Wide Grip Cable Shrug
3
-
6
Kelso Shrug
3
-
7
Back Extension (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Fly Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Seated Anterior Delt Press (AD)
3
-
5
Lying Side Lateral Raise
3
-
6
Lying Reverse Fly
3
-
7
Deficit Push Up
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Dip (Bodyweight)
3
-
3
Lying Cable Flye
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Lying Rear Lateral Raise
3
-
7
Tricep Extension (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Bicep Curl (Machine)
3
-
4A
V-Handle Tricep Pushdown (Cable)
3
-
4B
Bicep Curl (Cable)
3
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Underhand Front Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (Machine)
3
-
5
>Wide Grip Cable Shrug
3
-
6
Kelso Shrug
3
-
7
Back Extension (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Fly Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Seated Anterior Delt Press (AD)
3
-
5
Lying Side Lateral Raise
3
-
6
Lying Reverse Fly
3
-
7
Deficit Push Up
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Extension (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5A
Concentration Curl
3
-
5B
Single Arm Overhead Tricep Extension
3
-
6
Reverse Bicep Curl (EZ Bar)
3
-
7A
Wrist Curls
3
-
7B
Reverse Wrist Curl (Dumbbell)
3
-
8
Underhand Front Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Cable Low Row
3
-
4
One Arm Bent Over Row
3
-
5
Lat Prayer
3
-
6
>Wide Grip Cable Shrug
3
-
7
Face Away Cable Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (Machine)
3
-
5
>Wide Grip Cable Shrug
3
-
6
Kelso Shrug
3
-
7
Back Extension (Weighted)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Fly Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Seated Anterior Delt Press (AD)
3
-
5
Lying Side Lateral Raise
3
-
6
Lying Reverse Fly
3
-
7
Deficit Push Up
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Extension (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5A
Concentration Curl
3
-
5B
Single Arm Overhead Tricep Extension
3
-
6
Reverse Bicep Curl (EZ Bar)
3
-
7A
Wrist Curls
3
-
7B
Reverse Wrist Curl (Dumbbell)
3
-
8
Underhand Front Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Cable Low Row
3
-
4
One Arm Bent Over Row
3
-
5
Lat Prayer
3
-
6
>Wide Grip Cable Shrug
3
-
7
Face Away Cable Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Dip (Bodyweight)
3
-
3
Lying Cable Flye
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Lying Rear Lateral Raise
3
-
7
Tricep Extension (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Bicep Curl (Machine)
3
-
4A
V-Handle Tricep Pushdown (Cable)
3
-
4B
Bicep Curl (Cable)
3
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Underhand Front Raise
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Fly Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Seated Anterior Delt Press (AD)
3
-
5
Lying Side Lateral Raise
3
-
6
Lying Reverse Fly
3
-
7
Deficit Push Up
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Extension (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5A
Concentration Curl
3
-
5B
Single Arm Overhead Tricep Extension
3
-
6
Reverse Bicep Curl (EZ Bar)
3
-
7A
Wrist Curls
3
-
7B
Reverse Wrist Curl (Dumbbell)
3
-
8
Underhand Front Raise
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Cable Low Row
3
-
4
One Arm Bent Over Row
3
-
5
Lat Prayer
3
-
6
>Wide Grip Cable Shrug
3
-
7
Face Away Cable Curl
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Dip (Bodyweight)
3
-
3
Lying Cable Flye
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Lying Rear Lateral Raise
3
-
7
Tricep Extension (Machine)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Bicep Curl (Machine)
3
-
4A
V-Handle Tricep Pushdown (Cable)
3
-
4B
Bicep Curl (Cable)
3
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Underhand Front Raise
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (Machine)
3
-
5
>Wide Grip Cable Shrug
3
-
6
Kelso Shrug
3
-
7
Back Extension (Weighted)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Week 1
1 / 10 Weeks
Day 5
1
Hanging Leg Raise3 Sets
-
2
Lying Leg Raise3 Sets
-
3
Seated Cable Crunch3 Sets
-
Day 6
1
Seated Wide-Grip Row (Cable)3 Sets
-
2
Lat Pulldown (Neutral Grip)3 Sets
-
3
Chest Supported Row (Dumbbell)3 Sets
-
4
Bicep Curl (Machine)3 Sets
-
5
>Wide Grip Cable Shrug3 Sets
-
6
Kelso Shrug3 Sets
-
7
Back Extension (Weighted)3 Sets
-
Day 7
1
Incline Bench Press (Dumbbell)3 Sets
-
2
Fly Press (Dumbbell)3 Sets
-
3
Cable Crossover3 Sets
-
4
Seated Anterior Delt Press (AD)3 Sets
-
5
Lying Side Lateral Raise3 Sets
-
6
Lying Reverse Fly3 Sets
-
7
Deficit Push Up3 Sets
-
Day 3
1
Leg Extension3 Sets
-
2
Leg Press3 Sets
-
3
Hack Squat3 Sets
-
4
Lying Leg Curl3 Sets
-
5
Stiff Leg Deadlift (Dumbbell)3 Sets
-
6
Glute Kickback (Cable)3 Sets
-
7
Calf Raise (Leg Press)3 Sets
-
8
Calf Raise (Machine)3 Sets
-
Day 4
1
Bicep Curl (Cable)3 Sets
-
2
Tricep Extension (Cable)3 Sets
-
3
Preacher Curl (Dumbbell)3 Sets
-
4
Overhead Tricep Extension (Cable)3 Sets
-
5A
Concentration Curl3 Sets
-
5B
Single Arm Overhead Tricep Extension3 Sets
-
6
Reverse Bicep Curl (EZ Bar)3 Sets
-
7A
Wrist Curls3 Sets
-
7B
Reverse Wrist Curl (Dumbbell)3 Sets
-
8
Underhand Front Raise3 Sets
-
Day 2
1
Bench Press (Dumbbell)3 Sets
-
2
Dip (Bodyweight)3 Sets
-
3
Lying Cable Flye4 Sets
-
4
Seated Shoulder Press (Dumbbell)3 Sets
-
5
One Arm Lateral Raise (Cable)3 Sets
-
6
Lying Rear Lateral Raise3 Sets
-
7
Tricep Extension (Machine)3 Sets
-
Day 1
1
Wide Grip Pull-Up3 Sets
-
2
Lat Pulldown (Close Grip)3 Sets
-
3
Cable Low Row3 Sets
-
4
One Arm Bent Over Row3 Sets
-
5
Lat Prayer3 Sets
-
6
Shrug (Barbell)3 Sets
-
7
>Wide Grip Cable Shrug3 Sets
-
8
Face Away Cable Curl3 Sets
-