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BoostcampPNG

PPLPP

by Caden C.
1 athletes joined

Program Description

Purpose is to increase volume while performing cardio and core exercises

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 28, 2024 02:46
  • Last Edited
    Jun 18, 2025 11:19

Summary

Unleash your strength with the PPLPP program, a comprehensive 12-week journey designed to maximize muscle growth and enhance overall fitness. With six training days each week, you'll tackle a balanced mix of push, pull, and leg workouts, focusing on compound and isolation movements for optimal results. Expect to build power through exercises like barbell squats, rows, and various machine workouts, all tailored to challenge your limits. Get ready to transform your physique and elevate your training game!
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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 Chest Press (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Pec Deck (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Incline Chest Fly (Dumbbell)
4
15 reps
-
5
Seated Military Press (Smith Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Plank
3
1 mins
-
9
Side Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Cardio (LISS)
1
15-35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Pec Deck (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Incline Chest Fly (Dumbbell)
4
15 reps
-
5
Seated Military Press (Smith Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Plank
3
1 mins
-
9
Side Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Cardio (LISS)
1
15-35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Pec Deck (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Incline Chest Fly (Dumbbell)
4
15 reps
-
5
Seated Military Press (Smith Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Plank
3
1 mins
-
9
Side Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Cardio (LISS)
1
15-35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Pec Deck (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Incline Chest Fly (Dumbbell)
4
15 reps
-
5
Seated Military Press (Smith Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Plank
3
1 mins
-
9
Side Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Cardio (LISS)
1
15-35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Pec Deck (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Incline Chest Fly (Dumbbell)
4
15 reps
-
5
Seated Military Press (Smith Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Plank
3
1 mins
-
9
Side Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Cardio (LISS)
1
15-35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Pec Deck (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Incline Chest Fly (Dumbbell)
4
15 reps
-
5
Seated Military Press (Smith Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Plank
3
1 mins
-
9
Side Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Cardio (LISS)
1
15-35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Pec Deck (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Incline Chest Fly (Dumbbell)
4
15 reps
-
5
Seated Military Press (Smith Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Plank
3
1 mins
-
9
Side Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Cardio (LISS)
1
15-35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Pec Deck (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Incline Chest Fly (Dumbbell)
4
15 reps
-
5
Seated Military Press (Smith Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Plank
3
1 mins
-
9
Side Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Cardio (LISS)
1
15-35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Pec Deck (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Incline Chest Fly (Dumbbell)
4
15 reps
-
5
Seated Military Press (Smith Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Plank
3
1 mins
-
9
Side Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Cardio (LISS)
1
15-35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Pec Deck (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Incline Chest Fly (Dumbbell)
4
15 reps
-
5
Seated Military Press (Smith Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Plank
3
1 mins
-
9
Side Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Cardio (LISS)
1
15-35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Pec Deck (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Incline Chest Fly (Dumbbell)
4
15 reps
-
5
Seated Military Press (Smith Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Plank
3
1 mins
-
9
Side Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Cardio (LISS)
1
15-35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Pec Deck (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Incline Chest Fly (Dumbbell)
4
15 reps
-
5
Seated Military Press (Smith Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Plank
3
1 mins
-
9
Side Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Cardio (LISS)
1
15-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Face Pull
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Hammer Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Face Pull
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Hammer Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Face Pull
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Hammer Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Face Pull
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Hammer Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Face Pull
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Hammer Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Face Pull
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Hammer Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Face Pull
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Hammer Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Face Pull
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Hammer Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Face Pull
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Hammer Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Face Pull
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Hammer Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Face Pull
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Hammer Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Face Pull
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Hammer Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
2
Seated Hamstring Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
2
Seated Hamstring Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
2
Seated Hamstring Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
2
Seated Hamstring Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
2
Seated Hamstring Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
2
Seated Hamstring Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
2
Seated Hamstring Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
2
Seated Hamstring Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
2
Seated Hamstring Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
2
Seated Hamstring Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
2
Seated Hamstring Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
2
Seated Hamstring Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Push Up
6
15 reps
-
4
Chest Fly (Cable)
1
3
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Shrug (Barbell)
1
3
12 reps
10 reps
-
-
7
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
-
-
8
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Push Up
6
15 reps
-
4
Chest Fly (Cable)
1
3
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Shrug (Barbell)
1
3
12 reps
10 reps
-
-
7
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
-
-
8
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Push Up
6
15 reps
-
4
Chest Fly (Cable)
1
3
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Shrug (Barbell)
1
3
12 reps
10 reps
-
-
7
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
-
-
8
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Push Up
6
15 reps
-
4
Chest Fly (Cable)
1
3
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Shrug (Barbell)
1
3
12 reps
10 reps
-
-
7
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
-
-
8
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Push Up
6
15 reps
-
4
Chest Fly (Cable)
1
3
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Shrug (Barbell)
1
3
12 reps
10 reps
-
-
7
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
-
-
8
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Push Up
6
15 reps
-
4
Chest Fly (Cable)
1
3
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Shrug (Barbell)
1
3
12 reps
10 reps
-
-
7
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
-
-
8
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Push Up
6
15 reps
-
4
Chest Fly (Cable)
1
3
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Shrug (Barbell)
1
3
12 reps
10 reps
-
-
7
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
-
-
8
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Push Up
6
15 reps
-
4
Chest Fly (Cable)
1
3
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Shrug (Barbell)
1
3
12 reps
10 reps
-
-
7
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
-
-
8
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Push Up
6
15 reps
-
4
Chest Fly (Cable)
1
3
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Shrug (Barbell)
1
3
12 reps
10 reps
-
-
7
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
-
-
8
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Push Up
6
15 reps
-
4
Chest Fly (Cable)
1
3
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Shrug (Barbell)
1
3
12 reps
10 reps
-
-
7
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
-
-
8
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Push Up
6
15 reps
-
4
Chest Fly (Cable)
1
3
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Shrug (Barbell)
1
3
12 reps
10 reps
-
-
7
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
-
-
8
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Push Up
6
15 reps
-
4
Chest Fly (Cable)
1
3
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Shrug (Barbell)
1
3
12 reps
10 reps
-
-
7
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
-
-
8
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
3
15 reps
12 reps
10 reps
-
-
-
2
Chest Supported Row (Dumbbell)
1
1
3
15 reps
12 reps
10 reps
-
-
-
3
Lat Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Seated Row (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Cable Crossover
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Barbell)
1
3
12 reps
10 reps
-
-
8
Hammer Curl (Cable)
1
3
12 reps
10 reps
-
-
9
Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Side Plank
3
1 mins
-
12
Cardio (LISS)
1
15-35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
3
15 reps
12 reps
10 reps
-
-
-
2
Chest Supported Row (Dumbbell)
1
1
3
15 reps
12 reps
10 reps
-
-
-
3
Lat Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Seated Row (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Cable Crossover
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Barbell)
1
3
12 reps
10 reps
-
-
8
Hammer Curl (Cable)
1
3
12 reps
10 reps
-
-
9
Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Side Plank
3
1 mins
-
12
Cardio (LISS)
1
15-35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
3
15 reps
12 reps
10 reps
-
-
-
2
Chest Supported Row (Dumbbell)
1
1
3
15 reps
12 reps
10 reps
-
-
-
3
Lat Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Seated Row (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Cable Crossover
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Barbell)
1
3
12 reps
10 reps
-
-
8
Hammer Curl (Cable)
1
3
12 reps
10 reps
-
-
9
Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Side Plank
3
1 mins
-
12
Cardio (LISS)
1
15-35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
3
15 reps
12 reps
10 reps
-
-
-
2
Chest Supported Row (Dumbbell)
1
1
3
15 reps
12 reps
10 reps
-
-
-
3
Lat Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Seated Row (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Cable Crossover
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Barbell)
1
3
12 reps
10 reps
-
-
8
Hammer Curl (Cable)
1
3
12 reps
10 reps
-
-
9
Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Side Plank
3
1 mins
-
12
Cardio (LISS)
1
15-35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
3
15 reps
12 reps
10 reps
-
-
-
2
Chest Supported Row (Dumbbell)
1
1
3
15 reps
12 reps
10 reps
-
-
-
3
Lat Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Seated Row (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Cable Crossover
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Barbell)
1
3
12 reps
10 reps
-
-
8
Hammer Curl (Cable)
1
3
12 reps
10 reps
-
-
9
Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Side Plank
3
1 mins
-
12
Cardio (LISS)
1
15-35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
3
15 reps
12 reps
10 reps
-
-
-
2
Chest Supported Row (Dumbbell)
1
1
3
15 reps
12 reps
10 reps
-
-
-
3
Lat Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Seated Row (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Cable Crossover
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Barbell)
1
3
12 reps
10 reps
-
-
8
Hammer Curl (Cable)
1
3
12 reps
10 reps
-
-
9
Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Side Plank
3
1 mins
-
12
Cardio (LISS)
1
15-35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
3
15 reps
12 reps
10 reps
-
-
-
2
Chest Supported Row (Dumbbell)
1
1
3
15 reps
12 reps
10 reps
-
-
-
3
Lat Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Seated Row (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Cable Crossover
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Barbell)
1
3
12 reps
10 reps
-
-
8
Hammer Curl (Cable)
1
3
12 reps
10 reps
-
-
9
Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Side Plank
3
1 mins
-
12
Cardio (LISS)
1
15-35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
3
15 reps
12 reps
10 reps
-
-
-
2
Chest Supported Row (Dumbbell)
1
1
3
15 reps
12 reps
10 reps
-
-
-
3
Lat Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Seated Row (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Cable Crossover
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Barbell)
1
3
12 reps
10 reps
-
-
8
Hammer Curl (Cable)
1
3
12 reps
10 reps
-
-
9
Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Side Plank
3
1 mins
-
12
Cardio (LISS)
1
15-35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
3
15 reps
12 reps
10 reps
-
-
-
2
Chest Supported Row (Dumbbell)
1
1
3
15 reps
12 reps
10 reps
-
-
-
3
Lat Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Seated Row (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Cable Crossover
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Barbell)
1
3
12 reps
10 reps
-
-
8
Hammer Curl (Cable)
1
3
12 reps
10 reps
-
-
9
Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Side Plank
3
1 mins
-
12
Cardio (LISS)
1
15-35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
3
15 reps
12 reps
10 reps
-
-
-
2
Chest Supported Row (Dumbbell)
1
1
3
15 reps
12 reps
10 reps
-
-
-
3
Lat Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Seated Row (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Cable Crossover
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Barbell)
1
3
12 reps
10 reps
-
-
8
Hammer Curl (Cable)
1
3
12 reps
10 reps
-
-
9
Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Side Plank
3
1 mins
-
12
Cardio (LISS)
1
15-35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
3
15 reps
12 reps
10 reps
-
-
-
2
Chest Supported Row (Dumbbell)
1
1
3
15 reps
12 reps
10 reps
-
-
-
3
Lat Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Seated Row (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Cable Crossover
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Barbell)
1
3
12 reps
10 reps
-
-
8
Hammer Curl (Cable)
1
3
12 reps
10 reps
-
-
9
Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Side Plank
3
1 mins
-
12
Cardio (LISS)
1
15-35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
3
15 reps
12 reps
10 reps
-
-
-
2
Chest Supported Row (Dumbbell)
1
1
3
15 reps
12 reps
10 reps
-
-
-
3
Lat Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Seated Row (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Cable Crossover
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Barbell)
1
3
12 reps
10 reps
-
-
8
Hammer Curl (Cable)
1
3
12 reps
10 reps
-
-
9
Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Side Plank
3
1 mins
-
12
Cardio (LISS)
1
15-35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-35 mins
-
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
-
-
-
-
2
Seated Hamstring Curl
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
5
Calf Raise (Leg Press)
3 Sets
20 Reps
-
Day 5
1
Barbell Row
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
-
-
-
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
-
-
-
3
Lat Pulldown
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
4
Seated Row (Machine)
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
5
Cable Crossover
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
6
Reverse Pec Deck
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
7
Bicep Curl (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
-
-
8
Hammer Curl (Cable)
1 Set
3 Sets
12 Reps
10 Reps
-
-
9
Plank
3 Sets
1 mins
-
10
Side Plank
3 Sets
1 mins
-
11
Side Plank
3 Sets
1 mins
-
12
Cardio (LISS)
1 Set
15-35 mins
-
Day 6
1
Cardio (LISS)
1 Set
15-35 mins
-
Day 1
1
Incline Chest Press (Machine)
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
2
Chest Fly (Cable)
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
3
Pec Deck (Machine)
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
4
Incline Chest Fly (Dumbbell)
4 Sets
15 Reps
-
5
Seated Military Press (Smith Machine)
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
8
Plank
3 Sets
1 mins
-
9
Side Plank
3 Sets
1 mins
-
10
Side Plank
3 Sets
1 mins
-
11
Cardio (LISS)
1 Set
15-35 mins
-
Day 2
1
Barbell Row
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
4
Straight Arm Pulldown
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
5
Face Pull
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
6
Reverse Pec Deck
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
7
Bicep Curl (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
8
Hammer Curl
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
9
Cardio (LISS)
1 Set
15-35 mins
-
Day 4
1
Incline Chest Press (Machine)
1 Set
1 Set
3 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
3 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
3
Push Up
6 Sets
15 Reps
-
4
Chest Fly (Cable)
1 Set
3 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
6
Shrug (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
-
-
7
Tricep Pushdown (Cable)
1 Set
3 Sets
12 Reps
10 Reps
-
-
8
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12 Reps
10 Reps
-
-
9
Cardio (LISS)
1 Set
15-35 mins
-