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arise PPL

by artya

Program Description

My PPLRPPLR split

Program Overview

  • Level
    Intermediate, Novice, Advanced, Beginner
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 19, 2025 06:48
  • Last Edited
    Sep 05, 2025 08:54

Summary

Unlock your potential with the Arise PPL program, an intense 8-week journey designed for those ready to elevate their strength and physique. Training seven days a week, this program combines push, pull, and leg workouts to ensure balanced muscle development and optimal recovery. Each session features a variety of exercises, from dumbbell presses to barbell deadlifts, tailored to challenge your limits and boost your performance. Embrace the grind and watch as you transform your body and mindset!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.3%
Triceps
11.1%
Chest
9.3%
Lats
8.8%
Quadriceps
8.8%
Biceps
7.6%
Front Delts
7.6%
Middle Delts
6.6%
Hamstrings
6.5%
Glutes
6.5%
Calves
4.6%
Rear Delts
4.1%
Adductors
3.2%
Abductors
2.3%
Abs
0.9%
Lower Back
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Chest Press (Machine)
3
5-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12-15 reps
-
5
Lateral Raise (Cable)
3
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Chest Press (Machine)
3
5-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12-15 reps
-
5
Lateral Raise (Cable)
3
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Chest Press (Machine)
3
5-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12-15 reps
-
5
Lateral Raise (Cable)
3
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Chest Press (Machine)
3
5-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12-15 reps
-
5
Lateral Raise (Cable)
3
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Chest Press (Machine)
3
5-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12-15 reps
-
5
Lateral Raise (Cable)
3
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Chest Press (Machine)
3
5-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12-15 reps
-
5
Lateral Raise (Cable)
3
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Chest Press (Machine)
3
5-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12-15 reps
-
5
Lateral Raise (Cable)
3
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Chest Press (Machine)
3
5-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12-15 reps
-
5
Lateral Raise (Cable)
3
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Leg Curl
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
2
10-15 reps
-
5A
Hip Abductor (Machine)
2
10-20 reps
-
5B
Hip Adductor (Machine)
2
10-20 reps
-
6
Calf Raise (Leg Press)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Leg Curl
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
2
10-15 reps
-
5A
Hip Abductor (Machine)
2
10-20 reps
-
5B
Hip Adductor (Machine)
2
10-20 reps
-
6
Calf Raise (Leg Press)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Leg Curl
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
2
10-15 reps
-
5A
Hip Abductor (Machine)
2
10-20 reps
-
5B
Hip Adductor (Machine)
2
10-20 reps
-
6
Calf Raise (Leg Press)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Leg Curl
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
2
10-15 reps
-
5A
Hip Abductor (Machine)
2
10-20 reps
-
5B
Hip Adductor (Machine)
2
10-20 reps
-
6
Calf Raise (Leg Press)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Leg Curl
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
2
10-15 reps
-
5A
Hip Abductor (Machine)
2
10-20 reps
-
5B
Hip Adductor (Machine)
2
10-20 reps
-
6
Calf Raise (Leg Press)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Leg Curl
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
2
10-15 reps
-
5A
Hip Abductor (Machine)
2
10-20 reps
-
5B
Hip Adductor (Machine)
2
10-20 reps
-
6
Calf Raise (Leg Press)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Leg Curl
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
2
10-15 reps
-
5A
Hip Abductor (Machine)
2
10-20 reps
-
5B
Hip Adductor (Machine)
2
10-20 reps
-
6
Calf Raise (Leg Press)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Leg Curl
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
2
10-15 reps
-
5A
Hip Abductor (Machine)
2
10-20 reps
-
5B
Hip Adductor (Machine)
2
10-20 reps
-
6
Calf Raise (Leg Press)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
RPE 10
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
2
10-12 reps
-
7
Alternating Dumbbell Curl
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
RPE 10
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
2
10-12 reps
-
7
Alternating Dumbbell Curl
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
RPE 10
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
2
10-12 reps
-
7
Alternating Dumbbell Curl
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
RPE 10
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
2
10-12 reps
-
7
Alternating Dumbbell Curl
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
RPE 10
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
2
10-12 reps
-
7
Alternating Dumbbell Curl
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
RPE 10
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
2
10-12 reps
-
7
Alternating Dumbbell Curl
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
RPE 10
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
2
10-12 reps
-
7
Alternating Dumbbell Curl
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
RPE 10
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
2
10-12 reps
-
7
Alternating Dumbbell Curl
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4A
Underhand Cable Front Raise
3
10-20 reps
-
4B
Lateral Raise (Cable)
3
10-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Kickback
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4A
Underhand Cable Front Raise
3
10-20 reps
-
4B
Lateral Raise (Cable)
3
10-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Kickback
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4A
Underhand Cable Front Raise
3
10-20 reps
-
4B
Lateral Raise (Cable)
3
10-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Kickback
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4A
Underhand Cable Front Raise
3
10-20 reps
-
4B
Lateral Raise (Cable)
3
10-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Kickback
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4A
Underhand Cable Front Raise
3
10-20 reps
-
4B
Lateral Raise (Cable)
3
10-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Kickback
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4A
Underhand Cable Front Raise
3
10-20 reps
-
4B
Lateral Raise (Cable)
3
10-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Kickback
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4A
Underhand Cable Front Raise
3
10-20 reps
-
4B
Lateral Raise (Cable)
3
10-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Kickback
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4A
Underhand Cable Front Raise
3
10-20 reps
-
4B
Lateral Raise (Cable)
3
10-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
-
2
Squat (Smith Machine)
4
6-12 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Hip Adductor (Machine)
2
10-20 reps
-
4B
Hip Abductor (Machine)
2
10-20 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
-
2
Squat (Smith Machine)
4
6-12 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Hip Adductor (Machine)
2
10-20 reps
-
4B
Hip Abductor (Machine)
2
10-20 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
-
2
Squat (Smith Machine)
4
6-12 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Hip Adductor (Machine)
2
10-20 reps
-
4B
Hip Abductor (Machine)
2
10-20 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
-
2
Squat (Smith Machine)
4
6-12 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Hip Adductor (Machine)
2
10-20 reps
-
4B
Hip Abductor (Machine)
2
10-20 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
-
2
Squat (Smith Machine)
4
6-12 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Hip Adductor (Machine)
2
10-20 reps
-
4B
Hip Abductor (Machine)
2
10-20 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
-
2
Squat (Smith Machine)
4
6-12 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Hip Adductor (Machine)
2
10-20 reps
-
4B
Hip Abductor (Machine)
2
10-20 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
-
2
Squat (Smith Machine)
4
6-12 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Hip Adductor (Machine)
2
10-20 reps
-
4B
Hip Abductor (Machine)
2
10-20 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
-
2
Squat (Smith Machine)
4
6-12 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Hip Adductor (Machine)
2
10-20 reps
-
4B
Hip Abductor (Machine)
2
10-20 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-20 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Single Arm High Row (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-20 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Single Arm High Row (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-20 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Single Arm High Row (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-20 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Single Arm High Row (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-20 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Single Arm High Row (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-20 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Single Arm High Row (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-20 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Single Arm High Row (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-20 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Single Arm High Row (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
1
-
-
Week 1
1 / 8 Weeks
Day 2
1
Deadlift (Barbell)
4 Sets
4-6 Reps
-
2
Leg Curl
3 Sets
10-20 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
4
Leg Extension
2 Sets
10-15 Reps
-
5A
Hip Abductor (Machine)
2 Sets
10-20 Reps
-
5B
Hip Adductor (Machine)
2 Sets
10-20 Reps
-
6
Calf Raise (Leg Press)
4 Sets
10-15 Reps
-
Day 3
1
Pull-Up (Weighted)
2 Sets
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
6-10 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
10-20 Reps
-
5
Bayesian Curl
3 Sets
8-12 Reps
-
6
Dumbell Preacher Hammer Curl
2 Sets
10-12 Reps
-
7
Alternating Dumbbell Curl
1 Set
@10
Day 5
1
Lying Leg Curl
3 Sets
10-20 Reps
-
2
Squat (Smith Machine)
4 Sets
6-12 Reps
-
3
Leg Extension
3 Sets
10-15 Reps
-
4A
Hip Adductor (Machine)
2 Sets
10-20 Reps
-
4B
Hip Abductor (Machine)
2 Sets
10-20 Reps
-
5
Calf Raise (Leg Press)
4 Sets
10-15 Reps
-
Day 6
1
Pull-Up (Assisted)
3 Sets
10-20 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
3
Single Arm High Row (Cable)
3 Sets
10-15 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
10-20 Reps
-
5
Bayesian Curl
3 Sets
8-12 Reps
-
6
Dumbell Preacher Hammer Curl
1 Set
-
-
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
-
2
Chest Press (Machine)
3 Sets
5-10 Reps
-
3
Dip (Weighted)
2 Sets
8-12 Reps
-
4
Chest Fly (Machine)
2 Sets
12-15 Reps
-
5
Lateral Raise (Cable)
3 Sets
10-20 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
5-10 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
6-12 Reps
-
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
3
Chest Fly (Machine)
3 Sets
12-15 Reps
-
4A
Underhand Cable Front Raise
3 Sets
10-20 Reps
-
4B
Lateral Raise (Cable)
3 Sets
10-20 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
6
Tricep Kickback
2 Sets
15-20 Reps
-