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PPLUL: Swolepathy

by Juddy M.

Program Description

The purpose of this program is to build muscle, increase strength, and improve overall upper and lower body balance. By using a Push/Pull/Lower/Upper/Lower split, it allows lifters to hit each muscle group multiple times per week while minimizing fatigue, ensuring each session is effective and sustainable.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 30, 2026 11:30
  • Last Edited
    Apr 07, 2026 01:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Front Delts
10.3%
Upper Back
9.2%
Biceps
7.6%
Quadriceps
7.4%
Glutes
7.4%
Hamstrings
7.4%
Abs
7.4%
Lats
6.7%
Chest
6.4%
Middle Delts
6.4%
Rear Delts
3.2%
Forearms
2.1%
Lower Back
2.1%
Calves
2.1%
Adductors
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
4-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
4-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
4-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
4-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
4-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
4-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
4-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
4-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
4-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
4-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
4-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
4-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chin-Up (Bodyweight)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
12-20 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chin-Up (Bodyweight)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
12-20 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chin-Up (Bodyweight)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
12-20 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chin-Up (Bodyweight)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
12-20 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chin-Up (Bodyweight)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
12-20 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chin-Up (Bodyweight)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
12-20 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chin-Up (Bodyweight)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
12-20 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chin-Up (Bodyweight)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
12-20 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chin-Up (Bodyweight)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
12-20 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chin-Up (Bodyweight)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
12-20 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chin-Up (Bodyweight)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
12-20 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chin-Up (Bodyweight)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
12-20 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Raise (Captain's Chair)
3
12-15 reps
-
4
Hack Squat
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hip Thrust (Machine)
3
8-12 reps
-
7
Leg Extension
3
12-15 reps
-
8
Abs Crunch (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Raise (Captain's Chair)
3
12-15 reps
-
4
Hack Squat
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hip Thrust (Machine)
3
8-12 reps
-
7
Leg Extension
3
12-15 reps
-
8
Abs Crunch (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Raise (Captain's Chair)
3
12-15 reps
-
4
Hack Squat
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hip Thrust (Machine)
3
8-12 reps
-
7
Leg Extension
3
12-15 reps
-
8
Abs Crunch (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Raise (Captain's Chair)
3
12-15 reps
-
4
Hack Squat
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hip Thrust (Machine)
3
8-12 reps
-
7
Leg Extension
3
12-15 reps
-
8
Abs Crunch (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Raise (Captain's Chair)
3
12-15 reps
-
4
Hack Squat
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hip Thrust (Machine)
3
8-12 reps
-
7
Leg Extension
3
12-15 reps
-
8
Abs Crunch (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Raise (Captain's Chair)
3
12-15 reps
-
4
Hack Squat
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hip Thrust (Machine)
3
8-12 reps
-
7
Leg Extension
3
12-15 reps
-
8
Abs Crunch (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Raise (Captain's Chair)
3
12-15 reps
-
4
Hack Squat
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hip Thrust (Machine)
3
8-12 reps
-
7
Leg Extension
3
12-15 reps
-
8
Abs Crunch (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Raise (Captain's Chair)
3
12-15 reps
-
4
Hack Squat
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hip Thrust (Machine)
3
8-12 reps
-
7
Leg Extension
3
12-15 reps
-
8
Abs Crunch (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Raise (Captain's Chair)
3
12-15 reps
-
4
Hack Squat
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hip Thrust (Machine)
3
8-12 reps
-
7
Leg Extension
3
12-15 reps
-
8
Abs Crunch (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Raise (Captain's Chair)
3
12-15 reps
-
4
Hack Squat
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hip Thrust (Machine)
3
8-12 reps
-
7
Leg Extension
3
12-15 reps
-
8
Abs Crunch (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Raise (Captain's Chair)
3
12-15 reps
-
4
Hack Squat
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hip Thrust (Machine)
3
8-12 reps
-
7
Leg Extension
3
12-15 reps
-
8
Abs Crunch (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Raise (Captain's Chair)
3
12-15 reps
-
4
Hack Squat
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Hip Thrust (Machine)
3
8-12 reps
-
7
Leg Extension
3
12-15 reps
-
8
Abs Crunch (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
-
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
9
Lat Pulldown
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
-
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
9
Lat Pulldown
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
-
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
9
Lat Pulldown
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
-
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
9
Lat Pulldown
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
-
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
9
Lat Pulldown
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
-
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
9
Lat Pulldown
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
-
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
9
Lat Pulldown
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
-
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
9
Lat Pulldown
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
-
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
9
Lat Pulldown
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
-
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
9
Lat Pulldown
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
-
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
9
Lat Pulldown
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
-
2
Chest Supported Row (Machine)
3
10-12 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
12-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
9
Lat Pulldown
3
8-12 reps
-
10
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Raise (Captain's Chair)
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hip Thrust (Machine)
3
8-12 reps
-
7
Leg Extension
3
10-15 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Raise (Captain's Chair)
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hip Thrust (Machine)
3
8-12 reps
-
7
Leg Extension
3
10-15 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Raise (Captain's Chair)
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hip Thrust (Machine)
3
8-12 reps
-
7
Leg Extension
3
10-15 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Raise (Captain's Chair)
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hip Thrust (Machine)
3
8-12 reps
-
7
Leg Extension
3
10-15 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Raise (Captain's Chair)
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hip Thrust (Machine)
3
8-12 reps
-
7
Leg Extension
3
10-15 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Raise (Captain's Chair)
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hip Thrust (Machine)
3
8-12 reps
-
7
Leg Extension
3
10-15 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Raise (Captain's Chair)
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hip Thrust (Machine)
3
8-12 reps
-
7
Leg Extension
3
10-15 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Raise (Captain's Chair)
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hip Thrust (Machine)
3
8-12 reps
-
7
Leg Extension
3
10-15 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Raise (Captain's Chair)
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hip Thrust (Machine)
3
8-12 reps
-
7
Leg Extension
3
10-15 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Raise (Captain's Chair)
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hip Thrust (Machine)
3
8-12 reps
-
7
Leg Extension
3
10-15 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Raise (Captain's Chair)
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hip Thrust (Machine)
3
8-12 reps
-
7
Leg Extension
3
10-15 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Raise (Captain's Chair)
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hip Thrust (Machine)
3
8-12 reps
-
7
Leg Extension
3
10-15 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
2
Chest Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
4-12 Reps
4-12 Reps
4-12 Reps
-
-
-
5
Dip (Weighted)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
2
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
6
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Leg Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Hack Squat
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Hip Thrust (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
8
Abs Crunch (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Dip (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
9
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
10
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 5
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6
Hip Thrust (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
8
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-