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BoostcampPNG

Push Pull Legs - Upper Lower

by Kynan V.

Program Description

getting very big

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 27, 2025 09:22
  • Last Edited
    Jul 28, 2025 01:37
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Push Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Seated Row (Machine)
3
5 reps
-
3
Face Pull
3
12 reps
-
4
Lying Reverse Fly
3
12 reps
-
5
Preacher Curl (Dumbbell)
2
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Seated Row (Machine)
3
5 reps
-
3
Face Pull
3
12 reps
-
4
Lying Reverse Fly
3
12 reps
-
5
Preacher Curl (Dumbbell)
2
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Seated Row (Machine)
3
5 reps
-
3
Face Pull
3
12 reps
-
4
Lying Reverse Fly
3
12 reps
-
5
Preacher Curl (Dumbbell)
2
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Seated Row (Machine)
3
5 reps
-
3
Face Pull
3
12 reps
-
4
Lying Reverse Fly
3
12 reps
-
5
Preacher Curl (Dumbbell)
2
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Seated Row (Machine)
3
5 reps
-
3
Face Pull
3
12 reps
-
4
Lying Reverse Fly
3
12 reps
-
5
Preacher Curl (Dumbbell)
2
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Seated Row (Machine)
3
5 reps
-
3
Face Pull
3
12 reps
-
4
Lying Reverse Fly
3
12 reps
-
5
Preacher Curl (Dumbbell)
2
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Seated Row (Machine)
3
5 reps
-
3
Face Pull
3
12 reps
-
4
Lying Reverse Fly
3
12 reps
-
5
Preacher Curl (Dumbbell)
2
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Seated Row (Machine)
3
5 reps
-
3
Face Pull
3
12 reps
-
4
Lying Reverse Fly
3
12 reps
-
5
Preacher Curl (Dumbbell)
2
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Seated Row (Machine)
3
5 reps
-
3
Face Pull
3
12 reps
-
4
Lying Reverse Fly
3
12 reps
-
5
Preacher Curl (Dumbbell)
2
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Seated Row (Machine)
3
5 reps
-
3
Face Pull
3
12 reps
-
4
Lying Reverse Fly
3
12 reps
-
5
Preacher Curl (Dumbbell)
2
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Seated Row (Machine)
3
5 reps
-
3
Face Pull
3
12 reps
-
4
Lying Reverse Fly
3
12 reps
-
5
Preacher Curl (Dumbbell)
2
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Seated Row (Machine)
3
5 reps
-
3
Face Pull
3
12 reps
-
4
Lying Reverse Fly
3
12 reps
-
5
Preacher Curl (Dumbbell)
2
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Seated Row (Machine)
3
5 reps
-
3
Face Pull
3
12 reps
-
4
Lying Reverse Fly
3
12 reps
-
5
Preacher Curl (Dumbbell)
2
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Seated Row (Machine)
3
5 reps
-
3
Face Pull
3
12 reps
-
4
Lying Reverse Fly
3
12 reps
-
5
Preacher Curl (Dumbbell)
2
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Seated Row (Machine)
3
5 reps
-
3
Face Pull
3
12 reps
-
4
Lying Reverse Fly
3
12 reps
-
5
Preacher Curl (Dumbbell)
2
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Seated Row (Machine)
3
5 reps
-
3
Face Pull
3
12 reps
-
4
Lying Reverse Fly
3
12 reps
-
5
Preacher Curl (Dumbbell)
2
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Seated Row (Machine)
3
5 reps
-
3
Face Pull
3
12 reps
-
4
Lying Reverse Fly
3
12 reps
-
5
Preacher Curl (Dumbbell)
2
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
9
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Seated Row (Machine)
3
5 reps
-
3
Face Pull
3
12 reps
-
4
Lying Reverse Fly
3
12 reps
-
5
Preacher Curl (Dumbbell)
2
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Wrist Curls
2
12 reps
-
9
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
Hip Thrust (Machine)
3
12 reps
-
7
Sit Up
2
12 reps
-
8
Bent Leg Raise
2
12 reps
-
9
Russian Twist
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
Hip Thrust (Machine)
3
12 reps
-
7
Sit Up
2
12 reps
-
8
Bent Leg Raise
2
12 reps
-
9
Russian Twist
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
Hip Thrust (Machine)
3
12 reps
-
7
Sit Up
2
12 reps
-
8
Bent Leg Raise
2
12 reps
-
9
Russian Twist
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
Hip Thrust (Machine)
3
12 reps
-
7
Sit Up
2
12 reps
-
8
Bent Leg Raise
2
12 reps
-
9
Russian Twist
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
Hip Thrust (Machine)
3
12 reps
-
7
Sit Up
2
12 reps
-
8
Bent Leg Raise
2
12 reps
-
9
Russian Twist
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
Hip Thrust (Machine)
3
12 reps
-
7
Sit Up
2
12 reps
-
8
Bent Leg Raise
2
12 reps
-
9
Russian Twist
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
Hip Thrust (Machine)
3
12 reps
-
7
Sit Up
2
12 reps
-
8
Bent Leg Raise
2
12 reps
-
9
Russian Twist
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
Hip Thrust (Machine)
3
12 reps
-
7
Sit Up
2
12 reps
-
8
Bent Leg Raise
2
12 reps
-
9
Russian Twist
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
Hip Thrust (Machine)
3
12 reps
-
7
Sit Up
2
12 reps
-
8
Bent Leg Raise
2
12 reps
-
9
Russian Twist
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
Hip Thrust (Machine)
3
12 reps
-
7
Sit Up
2
12 reps
-
8
Bent Leg Raise
2
12 reps
-
9
Russian Twist
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
Hip Thrust (Machine)
3
12 reps
-
7
Sit Up
2
12 reps
-
8
Bent Leg Raise
2
12 reps
-
9
Russian Twist
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
Hip Thrust (Machine)
3
12 reps
-
7
Sit Up
2
12 reps
-
8
Bent Leg Raise
2
12 reps
-
9
Russian Twist
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
Hip Thrust (Machine)
3
12 reps
-
7
Sit Up
2
12 reps
-
8
Bent Leg Raise
2
12 reps
-
9
Russian Twist
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
Hip Thrust (Machine)
3
12 reps
-
7
Sit Up
2
12 reps
-
8
Bent Leg Raise
2
12 reps
-
9
Russian Twist
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
Hip Thrust (Machine)
3
12 reps
-
7
Sit Up
2
12 reps
-
8
Bent Leg Raise
2
12 reps
-
9
Russian Twist
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
Hip Thrust (Machine)
3
12 reps
-
7
Sit Up
2
12 reps
-
8
Bent Leg Raise
2
12 reps
-
9
Russian Twist
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
Hip Thrust (Machine)
3
12 reps
-
7
Sit Up
2
12 reps
-
8
Bent Leg Raise
2
12 reps
-
9
Russian Twist
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Leg Press
3
12 reps
-
6
Hip Thrust (Machine)
3
12 reps
-
7
Sit Up
2
12 reps
-
8
Bent Leg Raise
2
12 reps
-
9
Russian Twist
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Chest Press (Machine)
3
5 reps
-
4
Chest Supported Row (Machine)
3
5 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Barbell)
3
5 reps
-
7
Tricep Kickback
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Chest Press (Machine)
3
5 reps
-
4
Chest Supported Row (Machine)
3
5 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Barbell)
3
5 reps
-
7
Tricep Kickback
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Chest Press (Machine)
3
5 reps
-
4
Chest Supported Row (Machine)
3
5 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Barbell)
3
5 reps
-
7
Tricep Kickback
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Chest Press (Machine)
3
5 reps
-
4
Chest Supported Row (Machine)
3
5 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Barbell)
3
5 reps
-
7
Tricep Kickback
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Chest Press (Machine)
3
5 reps
-
4
Chest Supported Row (Machine)
3
5 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Barbell)
3
5 reps
-
7
Tricep Kickback
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Chest Press (Machine)
3
5 reps
-
4
Chest Supported Row (Machine)
3
5 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Barbell)
3
5 reps
-
7
Tricep Kickback
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Chest Press (Machine)
3
5 reps
-
4
Chest Supported Row (Machine)
3
5 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Barbell)
3
5 reps
-
7
Tricep Kickback
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Chest Press (Machine)
3
5 reps
-
4
Chest Supported Row (Machine)
3
5 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Barbell)
3
5 reps
-
7
Tricep Kickback
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Chest Press (Machine)
3
5 reps
-
4
Chest Supported Row (Machine)
3
5 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Barbell)
3
5 reps
-
7
Tricep Kickback
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Chest Press (Machine)
3
5 reps
-
4
Chest Supported Row (Machine)
3
5 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Barbell)
3
5 reps
-
7
Tricep Kickback
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Chest Press (Machine)
3
5 reps
-
4
Chest Supported Row (Machine)
3
5 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Barbell)
3
5 reps
-
7
Tricep Kickback
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Chest Press (Machine)
3
5 reps
-
4
Chest Supported Row (Machine)
3
5 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Barbell)
3
5 reps
-
7
Tricep Kickback
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Chest Press (Machine)
3
5 reps
-
4
Chest Supported Row (Machine)
3
5 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Barbell)
3
5 reps
-
7
Tricep Kickback
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Chest Press (Machine)
3
5 reps
-
4
Chest Supported Row (Machine)
3
5 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Barbell)
3
5 reps
-
7
Tricep Kickback
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Chest Press (Machine)
3
5 reps
-
4
Chest Supported Row (Machine)
3
5 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Barbell)
3
5 reps
-
7
Tricep Kickback
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Chest Press (Machine)
3
5 reps
-
4
Chest Supported Row (Machine)
3
5 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Barbell)
3
5 reps
-
7
Tricep Kickback
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Chest Press (Machine)
3
5 reps
-
4
Chest Supported Row (Machine)
3
5 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Barbell)
3
5 reps
-
7
Tricep Kickback
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Chest Press (Machine)
3
5 reps
-
4
Chest Supported Row (Machine)
3
5 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Barbell)
3
5 reps
-
7
Tricep Kickback
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
5 Reps
-
2
Overhead Press (Dumbbell)
3 Sets
12 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Chest Fly (Cable)
3 Sets
12 Reps
-
6
Push Up
1 Set
-
Day 2
1
Pull-Up (Weighted)
3 Sets
5 Reps
-
2
Seated Row (Machine)
3 Sets
5 Reps
-
3
Face Pull
3 Sets
12 Reps
-
4
Lying Reverse Fly
3 Sets
12 Reps
-
5
Preacher Curl (Dumbbell)
2 Sets
12 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
12 Reps
-
7
Reverse Wrist Curl (Barbell)
2 Sets
12 Reps
-
8
Wrist Curls
2 Sets
12 Reps
-
9
Back Extension
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Leg Curl
3 Sets
12 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Calf Raise (Machine)
3 Sets
12 Reps
-
5
Leg Press
3 Sets
12 Reps
-
6
Hip Thrust (Machine)
3 Sets
12 Reps
-
7
Sit Up
2 Sets
12 Reps
-
8
Bent Leg Raise
2 Sets
12 Reps
-
9
Russian Twist
2 Sets
12 Reps
-
Day 4
1
Shoulder Press (Machine)
3 Sets
5 Reps
-
2
Chin-Up (Weighted)
3 Sets
5 Reps
-
3
Chest Press (Machine)
3 Sets
5 Reps
-
4
Chest Supported Row (Machine)
3 Sets
5 Reps
-
5
Lateral Raise (Cable)
3 Sets
12 Reps
-
6
Bicep Curl (Barbell)
3 Sets
5 Reps
-
7
Tricep Kickback
3 Sets
12 Reps
-
Day 5
1
Run
1 Set
-
2
Stair Climber
1 Set
-
3
Cable Crunch
3 Sets
12 Reps
-
4
Hip Abductor (Machine)
3 Sets
12 Reps
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5
Hip Adductor (Machine)
3 Sets
12 Reps
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