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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
    Aug 03, 2025 03:16

Summary

Transform your physique with the Push Pull Legs - Upper Lower program, a comprehensive 18-week journey designed for serious lifters. This 5-day-a-week regimen expertly balances upper and lower body workouts, focusing on compound and isolation movements to build strength and muscle definition. With a variety of exercises targeting all major muscle groups, you'll push your limits and achieve your fitness goals. Get ready to elevate your training and see real results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.5%
Triceps
8.6%
Middle Delts
8.5%
Front Delts
8.5%
Glutes
7.4%
Lats
7%
Abs
7%
Biceps
6.9%
Chest
6.4%
Quadriceps
5.8%
Hamstrings
5%
Rear Delts
4.3%
Forearms
3.5%
Adductors
2.7%
Lower Back
2.3%
Abductors
2.3%
Calves
1.9%
Other
0.6%
Cardio
0.6%
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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
Overhead Press (Dumbbell)
1
12 reps
-
2
Overhead Tricep Extension (Cable)
1
12 reps
-
3
Lateral Raise (Dumbbell)
1
12 reps
-
4
Chest Fly (Cable)
1
12 reps
-
5
Push Up
1
-
6
Bench Press (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5 reps
-
2
Overhead Press (Dumbbell)
1
12 reps
-
3
Overhead Tricep Extension (Cable)
1
12 reps
-
4
Lateral Raise (Dumbbell)
1
12 reps
-
5
Chest Fly (Cable)
1
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5 reps
-
2
Overhead Press (Dumbbell)
1
12 reps
-
3
Overhead Tricep Extension (Cable)
1
12 reps
-
4
Lateral Raise (Dumbbell)
1
12 reps
-
5
Chest Fly (Cable)
1
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5 reps
-
2
Overhead Press (Dumbbell)
1
12 reps
-
3
Overhead Tricep Extension (Cable)
1
12 reps
-
4
Lateral Raise (Dumbbell)
1
12 reps
-
5
Chest Fly (Cable)
1
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5 reps
-
2
Overhead Press (Dumbbell)
1
12 reps
-
3
Overhead Tricep Extension (Cable)
1
12 reps
-
4
Lateral Raise (Dumbbell)
1
12 reps
-
5
Chest Fly (Cable)
1
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5 reps
-
2
Overhead Press (Dumbbell)
1
12 reps
-
3
Overhead Tricep Extension (Cable)
1
12 reps
-
4
Lateral Raise (Dumbbell)
1
12 reps
-
5
Chest Fly (Cable)
1
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5 reps
-
2
Overhead Press (Dumbbell)
1
12 reps
-
3
Overhead Tricep Extension (Cable)
1
12 reps
-
4
Lateral Raise (Dumbbell)
1
12 reps
-
5
Chest Fly (Cable)
1
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5 reps
-
2
Overhead Press (Dumbbell)
1
12 reps
-
3
Overhead Tricep Extension (Cable)
1
12 reps
-
4
Lateral Raise (Dumbbell)
1
12 reps
-
5
Chest Fly (Cable)
1
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5 reps
-
2
Overhead Press (Dumbbell)
1
12 reps
-
3
Overhead Tricep Extension (Cable)
1
12 reps
-
4
Lateral Raise (Dumbbell)
1
12 reps
-
5
Chest Fly (Cable)
1
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5 reps
-
2
Overhead Press (Dumbbell)
1
12 reps
-
3
Overhead Tricep Extension (Cable)
1
12 reps
-
4
Lateral Raise (Dumbbell)
1
12 reps
-
5
Chest Fly (Cable)
1
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5 reps
-
2
Overhead Press (Dumbbell)
1
12 reps
-
3
Overhead Tricep Extension (Cable)
1
12 reps
-
4
Lateral Raise (Dumbbell)
1
12 reps
-
5
Chest Fly (Cable)
1
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5 reps
-
2
Overhead Press (Dumbbell)
1
12 reps
-
3
Overhead Tricep Extension (Cable)
1
12 reps
-
4
Lateral Raise (Dumbbell)
1
12 reps
-
5
Chest Fly (Cable)
1
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5 reps
-
2
Overhead Press (Dumbbell)
1
12 reps
-
3
Overhead Tricep Extension (Cable)
1
12 reps
-
4
Lateral Raise (Dumbbell)
1
12 reps
-
5
Chest Fly (Cable)
1
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5 reps
-
2
Overhead Press (Dumbbell)
1
12 reps
-
3
Overhead Tricep Extension (Cable)
1
12 reps
-
4
Lateral Raise (Dumbbell)
1
12 reps
-
5
Chest Fly (Cable)
1
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5 reps
-
2
Overhead Press (Dumbbell)
1
12 reps
-
3
Overhead Tricep Extension (Cable)
1
12 reps
-
4
Lateral Raise (Dumbbell)
1
12 reps
-
5
Chest Fly (Cable)
1
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5 reps
-
2
Overhead Press (Dumbbell)
1
12 reps
-
3
Overhead Tricep Extension (Cable)
1
12 reps
-
4
Lateral Raise (Dumbbell)
1
12 reps
-
5
Chest Fly (Cable)
1
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5 reps
-
2
Overhead Press (Dumbbell)
1
12 reps
-
3
Overhead Tricep Extension (Cable)
1
12 reps
-
4
Lateral Raise (Dumbbell)
1
12 reps
-
5
Chest Fly (Cable)
1
12 reps
-
6
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5 reps
-
2
Overhead Press (Dumbbell)
1
12 reps
-
3
Overhead Tricep Extension (Cable)
1
12 reps
-
4
Lateral Raise (Dumbbell)
1
12 reps
-
5
Chest Fly (Cable)
1
12 reps
-
6
Push Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5 reps
-
2
Seated Row (Machine)
1
5 reps
-
3
Face Pull
1
12 reps
-
4
Lying Reverse Fly
1
12 reps
-
5
Preacher Curl (Dumbbell)
1
12 reps
-
6
Hammer Curl (Dumbbell)
1
12 reps
-
7
Reverse Wrist Curl (Barbell)
1
12 reps
-
8
Wrist Curls
1
12 reps
-
9
Back Extension
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5 reps
-
2
Seated Row (Machine)
1
5 reps
-
3
Face Pull
1
12 reps
-
4
Lying Reverse Fly
1
12 reps
-
5
Preacher Curl (Dumbbell)
1
12 reps
-
6
Hammer Curl (Dumbbell)
1
12 reps
-
7
Reverse Wrist Curl (Barbell)
1
12 reps
-
8
Wrist Curls
1
12 reps
-
9
Back Extension
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5 reps
-
2
Seated Row (Machine)
1
5 reps
-
3
Face Pull
1
12 reps
-
4
Lying Reverse Fly
1
12 reps
-
5
Preacher Curl (Dumbbell)
1
12 reps
-
6
Hammer Curl (Dumbbell)
1
12 reps
-
7
Reverse Wrist Curl (Barbell)
1
12 reps
-
8
Wrist Curls
1
12 reps
-
9
Back Extension
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5 reps
-
2
Seated Row (Machine)
1
5 reps
-
3
Face Pull
1
12 reps
-
4
Lying Reverse Fly
1
12 reps
-
5
Preacher Curl (Dumbbell)
1
12 reps
-
6
Hammer Curl (Dumbbell)
1
12 reps
-
7
Reverse Wrist Curl (Barbell)
1
12 reps
-
8
Wrist Curls
1
12 reps
-
9
Back Extension
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5 reps
-
2
Seated Row (Machine)
1
5 reps
-
3
Face Pull
1
12 reps
-
4
Lying Reverse Fly
1
12 reps
-
5
Preacher Curl (Dumbbell)
1
12 reps
-
6
Hammer Curl (Dumbbell)
1
12 reps
-
7
Reverse Wrist Curl (Barbell)
1
12 reps
-
8
Wrist Curls
1
12 reps
-
9
Back Extension
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5 reps
-
2
Seated Row (Machine)
1
5 reps
-
3
Face Pull
1
12 reps
-
4
Lying Reverse Fly
1
12 reps
-
5
Preacher Curl (Dumbbell)
1
12 reps
-
6
Hammer Curl (Dumbbell)
1
12 reps
-
7
Reverse Wrist Curl (Barbell)
1
12 reps
-
8
Wrist Curls
1
12 reps
-
9
Back Extension
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5 reps
-
2
Seated Row (Machine)
1
5 reps
-
3
Face Pull
1
12 reps
-
4
Lying Reverse Fly
1
12 reps
-
5
Preacher Curl (Dumbbell)
1
12 reps
-
6
Hammer Curl (Dumbbell)
1
12 reps
-
7
Reverse Wrist Curl (Barbell)
1
12 reps
-
8
Wrist Curls
1
12 reps
-
9
Back Extension
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5 reps
-
2
Seated Row (Machine)
1
5 reps
-
3
Face Pull
1
12 reps
-
4
Lying Reverse Fly
1
12 reps
-
5
Preacher Curl (Dumbbell)
1
12 reps
-
6
Hammer Curl (Dumbbell)
1
12 reps
-
7
Reverse Wrist Curl (Barbell)
1
12 reps
-
8
Wrist Curls
1
12 reps
-
9
Back Extension
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5 reps
-
2
Seated Row (Machine)
1
5 reps
-
3
Face Pull
1
12 reps
-
4
Lying Reverse Fly
1
12 reps
-
5
Preacher Curl (Dumbbell)
1
12 reps
-
6
Hammer Curl (Dumbbell)
1
12 reps
-
7
Reverse Wrist Curl (Barbell)
1
12 reps
-
8
Wrist Curls
1
12 reps
-
9
Back Extension
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5 reps
-
2
Seated Row (Machine)
1
5 reps
-
3
Face Pull
1
12 reps
-
4
Lying Reverse Fly
1
12 reps
-
5
Preacher Curl (Dumbbell)
1
12 reps
-
6
Hammer Curl (Dumbbell)
1
12 reps
-
7
Reverse Wrist Curl (Barbell)
1
12 reps
-
8
Wrist Curls
1
12 reps
-
9
Back Extension
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5 reps
-
2
Seated Row (Machine)
1
5 reps
-
3
Face Pull
1
12 reps
-
4
Lying Reverse Fly
1
12 reps
-
5
Preacher Curl (Dumbbell)
1
12 reps
-
6
Hammer Curl (Dumbbell)
1
12 reps
-
7
Reverse Wrist Curl (Barbell)
1
12 reps
-
8
Wrist Curls
1
12 reps
-
9
Back Extension
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5 reps
-
2
Seated Row (Machine)
1
5 reps
-
3
Face Pull
1
12 reps
-
4
Lying Reverse Fly
1
12 reps
-
5
Preacher Curl (Dumbbell)
1
12 reps
-
6
Hammer Curl (Dumbbell)
1
12 reps
-
7
Reverse Wrist Curl (Barbell)
1
12 reps
-
8
Wrist Curls
1
12 reps
-
9
Back Extension
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5 reps
-
2
Seated Row (Machine)
1
5 reps
-
3
Face Pull
1
12 reps
-
4
Lying Reverse Fly
1
12 reps
-
5
Preacher Curl (Dumbbell)
1
12 reps
-
6
Hammer Curl (Dumbbell)
1
12 reps
-
7
Reverse Wrist Curl (Barbell)
1
12 reps
-
8
Wrist Curls
1
12 reps
-
9
Back Extension
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5 reps
-
2
Seated Row (Machine)
1
5 reps
-
3
Face Pull
1
12 reps
-
4
Lying Reverse Fly
1
12 reps
-
5
Preacher Curl (Dumbbell)
1
12 reps
-
6
Hammer Curl (Dumbbell)
1
12 reps
-
7
Reverse Wrist Curl (Barbell)
1
12 reps
-
8
Wrist Curls
1
12 reps
-
9
Back Extension
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5 reps
-
2
Seated Row (Machine)
1
5 reps
-
3
Face Pull
1
12 reps
-
4
Lying Reverse Fly
1
12 reps
-
5
Preacher Curl (Dumbbell)
1
12 reps
-
6
Hammer Curl (Dumbbell)
1
12 reps
-
7
Reverse Wrist Curl (Barbell)
1
12 reps
-
8
Wrist Curls
1
12 reps
-
9
Back Extension
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5 reps
-
2
Seated Row (Machine)
1
5 reps
-
3
Face Pull
1
12 reps
-
4
Lying Reverse Fly
1
12 reps
-
5
Preacher Curl (Dumbbell)
1
12 reps
-
6
Hammer Curl (Dumbbell)
1
12 reps
-
7
Reverse Wrist Curl (Barbell)
1
12 reps
-
8
Wrist Curls
1
12 reps
-
9
Back Extension
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5 reps
-
2
Seated Row (Machine)
1
5 reps
-
3
Face Pull
1
12 reps
-
4
Lying Reverse Fly
1
12 reps
-
5
Preacher Curl (Dumbbell)
1
12 reps
-
6
Hammer Curl (Dumbbell)
1
12 reps
-
7
Reverse Wrist Curl (Barbell)
1
12 reps
-
8
Wrist Curls
1
12 reps
-
9
Back Extension
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5 reps
-
2
Seated Row (Machine)
1
5 reps
-
3
Face Pull
1
12 reps
-
4
Lying Reverse Fly
1
12 reps
-
5
Preacher Curl (Dumbbell)
1
12 reps
-
6
Hammer Curl (Dumbbell)
1
12 reps
-
7
Reverse Wrist Curl (Barbell)
1
12 reps
-
8
Wrist Curls
1
12 reps
-
9
Back Extension
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Leg Curl
1
12 reps
-
3
Leg Extension
1
12 reps
-
4
Calf Raise (Machine)
1
12 reps
-
5
Leg Press
1
12 reps
-
6
Hip Thrust (Machine)
1
12 reps
-
7
Sit Up
1
12 reps
-
8
Bent Leg Raise
1
12 reps
-
9
Russian Twist
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Leg Curl
1
12 reps
-
3
Leg Extension
1
12 reps
-
4
Calf Raise (Machine)
1
12 reps
-
5
Leg Press
1
12 reps
-
6
Hip Thrust (Machine)
1
12 reps
-
7
Sit Up
1
12 reps
-
8
Bent Leg Raise
1
12 reps
-
9
Russian Twist
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Leg Curl
1
12 reps
-
3
Leg Extension
1
12 reps
-
4
Calf Raise (Machine)
1
12 reps
-
5
Leg Press
1
12 reps
-
6
Hip Thrust (Machine)
1
12 reps
-
7
Sit Up
1
12 reps
-
8
Bent Leg Raise
1
12 reps
-
9
Russian Twist
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Leg Curl
1
12 reps
-
3
Leg Extension
1
12 reps
-
4
Calf Raise (Machine)
1
12 reps
-
5
Leg Press
1
12 reps
-
6
Hip Thrust (Machine)
1
12 reps
-
7
Sit Up
1
12 reps
-
8
Bent Leg Raise
1
12 reps
-
9
Russian Twist
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Leg Curl
1
12 reps
-
3
Leg Extension
1
12 reps
-
4
Calf Raise (Machine)
1
12 reps
-
5
Leg Press
1
12 reps
-
6
Hip Thrust (Machine)
1
12 reps
-
7
Sit Up
1
12 reps
-
8
Bent Leg Raise
1
12 reps
-
9
Russian Twist
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Leg Curl
1
12 reps
-
3
Leg Extension
1
12 reps
-
4
Calf Raise (Machine)
1
12 reps
-
5
Leg Press
1
12 reps
-
6
Hip Thrust (Machine)
1
12 reps
-
7
Sit Up
1
12 reps
-
8
Bent Leg Raise
1
12 reps
-
9
Russian Twist
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Leg Curl
1
12 reps
-
3
Leg Extension
1
12 reps
-
4
Calf Raise (Machine)
1
12 reps
-
5
Leg Press
1
12 reps
-
6
Hip Thrust (Machine)
1
12 reps
-
7
Sit Up
1
12 reps
-
8
Bent Leg Raise
1
12 reps
-
9
Russian Twist
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Leg Curl
1
12 reps
-
3
Leg Extension
1
12 reps
-
4
Calf Raise (Machine)
1
12 reps
-
5
Leg Press
1
12 reps
-
6
Hip Thrust (Machine)
1
12 reps
-
7
Sit Up
1
12 reps
-
8
Bent Leg Raise
1
12 reps
-
9
Russian Twist
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Leg Curl
1
12 reps
-
3
Leg Extension
1
12 reps
-
4
Calf Raise (Machine)
1
12 reps
-
5
Leg Press
1
12 reps
-
6
Hip Thrust (Machine)
1
12 reps
-
7
Sit Up
1
12 reps
-
8
Bent Leg Raise
1
12 reps
-
9
Russian Twist
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Leg Curl
1
12 reps
-
3
Leg Extension
1
12 reps
-
4
Calf Raise (Machine)
1
12 reps
-
5
Leg Press
1
12 reps
-
6
Hip Thrust (Machine)
1
12 reps
-
7
Sit Up
1
12 reps
-
8
Bent Leg Raise
1
12 reps
-
9
Russian Twist
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Leg Curl
1
12 reps
-
3
Leg Extension
1
12 reps
-
4
Calf Raise (Machine)
1
12 reps
-
5
Leg Press
1
12 reps
-
6
Hip Thrust (Machine)
1
12 reps
-
7
Sit Up
1
12 reps
-
8
Bent Leg Raise
1
12 reps
-
9
Russian Twist
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Leg Curl
1
12 reps
-
3
Leg Extension
1
12 reps
-
4
Calf Raise (Machine)
1
12 reps
-
5
Leg Press
1
12 reps
-
6
Hip Thrust (Machine)
1
12 reps
-
7
Sit Up
1
12 reps
-
8
Bent Leg Raise
1
12 reps
-
9
Russian Twist
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Leg Curl
1
12 reps
-
3
Leg Extension
1
12 reps
-
4
Calf Raise (Machine)
1
12 reps
-
5
Leg Press
1
12 reps
-
6
Hip Thrust (Machine)
1
12 reps
-
7
Sit Up
1
12 reps
-
8
Bent Leg Raise
1
12 reps
-
9
Russian Twist
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Leg Curl
1
12 reps
-
3
Leg Extension
1
12 reps
-
4
Calf Raise (Machine)
1
12 reps
-
5
Leg Press
1
12 reps
-
6
Hip Thrust (Machine)
1
12 reps
-
7
Sit Up
1
12 reps
-
8
Bent Leg Raise
1
12 reps
-
9
Russian Twist
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Leg Curl
1
12 reps
-
3
Leg Extension
1
12 reps
-
4
Calf Raise (Machine)
1
12 reps
-
5
Leg Press
1
12 reps
-
6
Hip Thrust (Machine)
1
12 reps
-
7
Sit Up
1
12 reps
-
8
Bent Leg Raise
1
12 reps
-
9
Russian Twist
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Leg Curl
1
12 reps
-
3
Leg Extension
1
12 reps
-
4
Calf Raise (Machine)
1
12 reps
-
5
Leg Press
1
12 reps
-
6
Hip Thrust (Machine)
1
12 reps
-
7
Sit Up
1
12 reps
-
8
Bent Leg Raise
1
12 reps
-
9
Russian Twist
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Leg Curl
1
12 reps
-
3
Leg Extension
1
12 reps
-
4
Calf Raise (Machine)
1
12 reps
-
5
Leg Press
1
12 reps
-
6
Hip Thrust (Machine)
1
12 reps
-
7
Sit Up
1
12 reps
-
8
Bent Leg Raise
1
12 reps
-
9
Russian Twist
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Leg Curl
1
12 reps
-
3
Leg Extension
1
12 reps
-
4
Calf Raise (Machine)
1
12 reps
-
5
Leg Press
1
12 reps
-
6
Hip Thrust (Machine)
1
12 reps
-
7
Sit Up
1
12 reps
-
8
Bent Leg Raise
1
12 reps
-
9
Russian Twist
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5 reps
-
2
Chin-Up (Weighted)
1
5 reps
-
3
Chest Press (Machine)
1
5 reps
-
4
Chest Supported Row (Machine)
1
5 reps
-
5
Lateral Raise (Cable)
1
12 reps
-
6
Bicep Curl (Barbell)
1
5 reps
-
7
Tricep Kickback
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5 reps
-
2
Chin-Up (Weighted)
1
5 reps
-
3
Chest Press (Machine)
1
5 reps
-
4
Chest Supported Row (Machine)
1
5 reps
-
5
Lateral Raise (Cable)
1
12 reps
-
6
Bicep Curl (Barbell)
1
5 reps
-
7
Tricep Kickback
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5 reps
-
2
Chin-Up (Weighted)
1
5 reps
-
3
Chest Press (Machine)
1
5 reps
-
4
Chest Supported Row (Machine)
1
5 reps
-
5
Lateral Raise (Cable)
1
12 reps
-
6
Bicep Curl (Barbell)
1
5 reps
-
7
Tricep Kickback
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5 reps
-
2
Chin-Up (Weighted)
1
5 reps
-
3
Chest Press (Machine)
1
5 reps
-
4
Chest Supported Row (Machine)
1
5 reps
-
5
Lateral Raise (Cable)
1
12 reps
-
6
Bicep Curl (Barbell)
1
5 reps
-
7
Tricep Kickback
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5 reps
-
2
Chin-Up (Weighted)
1
5 reps
-
3
Chest Press (Machine)
1
5 reps
-
4
Chest Supported Row (Machine)
1
5 reps
-
5
Lateral Raise (Cable)
1
12 reps
-
6
Bicep Curl (Barbell)
1
5 reps
-
7
Tricep Kickback
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5 reps
-
2
Chin-Up (Weighted)
1
5 reps
-
3
Chest Press (Machine)
1
5 reps
-
4
Chest Supported Row (Machine)
1
5 reps
-
5
Lateral Raise (Cable)
1
12 reps
-
6
Bicep Curl (Barbell)
1
5 reps
-
7
Tricep Kickback
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5 reps
-
2
Chin-Up (Weighted)
1
5 reps
-
3
Chest Press (Machine)
1
5 reps
-
4
Chest Supported Row (Machine)
1
5 reps
-
5
Lateral Raise (Cable)
1
12 reps
-
6
Bicep Curl (Barbell)
1
5 reps
-
7
Tricep Kickback
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5 reps
-
2
Chin-Up (Weighted)
1
5 reps
-
3
Chest Press (Machine)
1
5 reps
-
4
Chest Supported Row (Machine)
1
5 reps
-
5
Lateral Raise (Cable)
1
12 reps
-
6
Bicep Curl (Barbell)
1
5 reps
-
7
Tricep Kickback
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5 reps
-
2
Chin-Up (Weighted)
1
5 reps
-
3
Chest Press (Machine)
1
5 reps
-
4
Chest Supported Row (Machine)
1
5 reps
-
5
Lateral Raise (Cable)
1
12 reps
-
6
Bicep Curl (Barbell)
1
5 reps
-
7
Tricep Kickback
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5 reps
-
2
Chin-Up (Weighted)
1
5 reps
-
3
Chest Press (Machine)
1
5 reps
-
4
Chest Supported Row (Machine)
1
5 reps
-
5
Lateral Raise (Cable)
1
12 reps
-
6
Bicep Curl (Barbell)
1
5 reps
-
7
Tricep Kickback
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5 reps
-
2
Chin-Up (Weighted)
1
5 reps
-
3
Chest Press (Machine)
1
5 reps
-
4
Chest Supported Row (Machine)
1
5 reps
-
5
Lateral Raise (Cable)
1
12 reps
-
6
Bicep Curl (Barbell)
1
5 reps
-
7
Tricep Kickback
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5 reps
-
2
Chin-Up (Weighted)
1
5 reps
-
3
Chest Press (Machine)
1
5 reps
-
4
Chest Supported Row (Machine)
1
5 reps
-
5
Lateral Raise (Cable)
1
12 reps
-
6
Bicep Curl (Barbell)
1
5 reps
-
7
Tricep Kickback
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5 reps
-
2
Chin-Up (Weighted)
1
5 reps
-
3
Chest Press (Machine)
1
5 reps
-
4
Chest Supported Row (Machine)
1
5 reps
-
5
Lateral Raise (Cable)
1
12 reps
-
6
Bicep Curl (Barbell)
1
5 reps
-
7
Tricep Kickback
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5 reps
-
2
Chin-Up (Weighted)
1
5 reps
-
3
Chest Press (Machine)
1
5 reps
-
4
Chest Supported Row (Machine)
1
5 reps
-
5
Lateral Raise (Cable)
1
12 reps
-
6
Bicep Curl (Barbell)
1
5 reps
-
7
Tricep Kickback
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5 reps
-
2
Chin-Up (Weighted)
1
5 reps
-
3
Chest Press (Machine)
1
5 reps
-
4
Chest Supported Row (Machine)
1
5 reps
-
5
Lateral Raise (Cable)
1
12 reps
-
6
Bicep Curl (Barbell)
1
5 reps
-
7
Tricep Kickback
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5 reps
-
2
Chin-Up (Weighted)
1
5 reps
-
3
Chest Press (Machine)
1
5 reps
-
4
Chest Supported Row (Machine)
1
5 reps
-
5
Lateral Raise (Cable)
1
12 reps
-
6
Bicep Curl (Barbell)
1
5 reps
-
7
Tricep Kickback
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5 reps
-
2
Chin-Up (Weighted)
1
5 reps
-
3
Chest Press (Machine)
1
5 reps
-
4
Chest Supported Row (Machine)
1
5 reps
-
5
Lateral Raise (Cable)
1
12 reps
-
6
Bicep Curl (Barbell)
1
5 reps
-
7
Tricep Kickback
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5 reps
-
2
Chin-Up (Weighted)
1
5 reps
-
3
Chest Press (Machine)
1
5 reps
-
4
Chest Supported Row (Machine)
1
5 reps
-
5
Lateral Raise (Cable)
1
12 reps
-
6
Bicep Curl (Barbell)
1
5 reps
-
7
Tricep Kickback
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
1
12 reps
-
4
Hip Abductor (Machine)
1
12 reps
-
5
Hip Adductor (Machine)
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
1
12 reps
-
4
Hip Abductor (Machine)
1
12 reps
-
5
Hip Adductor (Machine)
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
1
12 reps
-
4
Hip Abductor (Machine)
1
12 reps
-
5
Hip Adductor (Machine)
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
1
12 reps
-
4
Hip Abductor (Machine)
1
12 reps
-
5
Hip Adductor (Machine)
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
1
12 reps
-
4
Hip Abductor (Machine)
1
12 reps
-
5
Hip Adductor (Machine)
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
1
12 reps
-
4
Hip Abductor (Machine)
1
12 reps
-
5
Hip Adductor (Machine)
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
1
12 reps
-
4
Hip Abductor (Machine)
1
12 reps
-
5
Hip Adductor (Machine)
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
1
12 reps
-
4
Hip Abductor (Machine)
1
12 reps
-
5
Hip Adductor (Machine)
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
1
12 reps
-
4
Hip Abductor (Machine)
1
12 reps
-
5
Hip Adductor (Machine)
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
1
12 reps
-
4
Hip Abductor (Machine)
1
12 reps
-
5
Hip Adductor (Machine)
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
1
12 reps
-
4
Hip Abductor (Machine)
1
12 reps
-
5
Hip Adductor (Machine)
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
1
12 reps
-
4
Hip Abductor (Machine)
1
12 reps
-
5
Hip Adductor (Machine)
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
1
12 reps
-
4
Hip Abductor (Machine)
1
12 reps
-
5
Hip Adductor (Machine)
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
1
12 reps
-
4
Hip Abductor (Machine)
1
12 reps
-
5
Hip Adductor (Machine)
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
1
12 reps
-
4
Hip Abductor (Machine)
1
12 reps
-
5
Hip Adductor (Machine)
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
1
12 reps
-
4
Hip Abductor (Machine)
1
12 reps
-
5
Hip Adductor (Machine)
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
1
12 reps
-
4
Hip Abductor (Machine)
1
12 reps
-
5
Hip Adductor (Machine)
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Stair Climber
1
-
3
Cable Crunch
1
12 reps
-
4
Hip Abductor (Machine)
1
12 reps
-
5
Hip Adductor (Machine)
1
12 reps
-
Week 1
1 / 18 Weeks
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
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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
-
5
Hip Adductor (Machine)
3 Sets
12 Reps
-
Day 1
1
Overhead Press (Dumbbell)
3 Sets
12 Reps
-
2
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
4
Chest Fly (Cable)
3 Sets
12 Reps
-
5
Push Up
1 Set
-
6
Bench Press (Barbell)
1 Set
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