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PPL X PP

by
1 athletes joined

Program Description

This Program Focuses on your upper body training it for 2 x a week

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 27, 2025 05:38
  • Last Edited
    Aug 31, 2025 07:09

Summary

Unleash your strength with the PPL X PP program, a comprehensive 18-week training plan designed for serious lifters. This 5-day split focuses on pushing, pulling, and legs, ensuring balanced muscle development and maximum gains. Each session combines compound and isolation exercises, such as the Incline Bench Press and Lat Pulldown, targeting key muscle groups for optimal hypertrophy. With a full gym setup, you’ll have everything you need to elevate your performance and transform your physique. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.5%
Upper Back
13.1%
Chest
12.7%
Triceps
12.3%
Front Delts
10.4%
Lats
10%
Middle Delts
7.7%
Rear Delts
4.6%
Quadriceps
3.8%
Hamstrings
3.1%
Adductors
2.7%
Glutes
1.9%
Calves
1.9%
Forearms
1.5%
Abs
0.4%
Lower Back
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Chest Fly (Cable)
2
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
RPE 10
5
One Arm Lateral Raise (Cable)
2
RPE 10
6
JM Press
2
RPE 10
7
Single Arm Pushdown
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Chest Fly (Cable)
2
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
RPE 10
5
One Arm Lateral Raise (Cable)
2
RPE 10
6
JM Press
2
RPE 10
7
Single Arm Pushdown
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Chest Fly (Cable)
2
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
RPE 10
5
One Arm Lateral Raise (Cable)
2
RPE 10
6
JM Press
2
RPE 10
7
Single Arm Pushdown
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Chest Fly (Cable)
2
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
RPE 10
5
One Arm Lateral Raise (Cable)
2
RPE 10
6
JM Press
2
RPE 10
7
Single Arm Pushdown
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Chest Fly (Cable)
2
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
RPE 10
5
One Arm Lateral Raise (Cable)
2
RPE 10
6
JM Press
2
RPE 10
7
Single Arm Pushdown
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Chest Fly (Cable)
2
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
RPE 10
5
One Arm Lateral Raise (Cable)
2
RPE 10
6
JM Press
2
RPE 10
7
Single Arm Pushdown
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Chest Fly (Cable)
2
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
RPE 10
5
One Arm Lateral Raise (Cable)
2
RPE 10
6
JM Press
2
RPE 10
7
Single Arm Pushdown
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Chest Fly (Cable)
2
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
RPE 10
5
One Arm Lateral Raise (Cable)
2
RPE 10
6
JM Press
2
RPE 10
7
Single Arm Pushdown
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Chest Fly (Cable)
2
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
RPE 10
5
One Arm Lateral Raise (Cable)
2
RPE 10
6
JM Press
2
RPE 10
7
Single Arm Pushdown
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Chest Fly (Cable)
2
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
RPE 10
5
One Arm Lateral Raise (Cable)
2
RPE 10
6
JM Press
2
RPE 10
7
Single Arm Pushdown
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Chest Fly (Cable)
2
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
RPE 10
5
One Arm Lateral Raise (Cable)
2
RPE 10
6
JM Press
2
RPE 10
7
Single Arm Pushdown
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Chest Fly (Cable)
2
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
RPE 10
5
One Arm Lateral Raise (Cable)
2
RPE 10
6
JM Press
2
RPE 10
7
Single Arm Pushdown
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Chest Fly (Cable)
2
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
RPE 10
5
One Arm Lateral Raise (Cable)
2
RPE 10
6
JM Press
2
RPE 10
7
Single Arm Pushdown
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Chest Fly (Cable)
2
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
RPE 10
5
One Arm Lateral Raise (Cable)
2
RPE 10
6
JM Press
2
RPE 10
7
Single Arm Pushdown
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Chest Fly (Cable)
2
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
RPE 10
5
One Arm Lateral Raise (Cable)
2
RPE 10
6
JM Press
2
RPE 10
7
Single Arm Pushdown
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Chest Fly (Cable)
2
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
RPE 10
5
One Arm Lateral Raise (Cable)
2
RPE 10
6
JM Press
2
RPE 10
7
Single Arm Pushdown
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Chest Fly (Cable)
2
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
RPE 10
5
One Arm Lateral Raise (Cable)
2
RPE 10
6
JM Press
2
RPE 10
7
Single Arm Pushdown
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 10
2
Pec Deck (Machine)
2
RPE 10
3
Chest Fly (Cable)
2
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
RPE 10
5
One Arm Lateral Raise (Cable)
2
RPE 10
6
JM Press
2
RPE 10
7
Single Arm Pushdown
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Alternating Dumbbell Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Alternating Dumbbell Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Alternating Dumbbell Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Alternating Dumbbell Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Alternating Dumbbell Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Alternating Dumbbell Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Alternating Dumbbell Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Alternating Dumbbell Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Alternating Dumbbell Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Alternating Dumbbell Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Alternating Dumbbell Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Alternating Dumbbell Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Alternating Dumbbell Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Alternating Dumbbell Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Alternating Dumbbell Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Alternating Dumbbell Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Alternating Dumbbell Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
6
Reverse Pec Deck
2
-
7
Alternating Dumbbell Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Fly (Cable)
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press (Smith Machine)
2
-
7
Single Arm Pushdown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Fly (Cable)
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press (Smith Machine)
2
-
7
Single Arm Pushdown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Fly (Cable)
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press (Smith Machine)
2
-
7
Single Arm Pushdown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Fly (Cable)
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press (Smith Machine)
2
-
7
Single Arm Pushdown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Fly (Cable)
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press (Smith Machine)
2
-
7
Single Arm Pushdown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Fly (Cable)
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press (Smith Machine)
2
-
7
Single Arm Pushdown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Fly (Cable)
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press (Smith Machine)
2
-
7
Single Arm Pushdown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Fly (Cable)
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press (Smith Machine)
2
-
7
Single Arm Pushdown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Fly (Cable)
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press (Smith Machine)
2
-
7
Single Arm Pushdown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Fly (Cable)
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press (Smith Machine)
2
-
7
Single Arm Pushdown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Fly (Cable)
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press (Smith Machine)
2
-
7
Single Arm Pushdown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Fly (Cable)
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press (Smith Machine)
2
-
7
Single Arm Pushdown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Fly (Cable)
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press (Smith Machine)
2
-
7
Single Arm Pushdown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Fly (Cable)
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press (Smith Machine)
2
-
7
Single Arm Pushdown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Fly (Cable)
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press (Smith Machine)
2
-
7
Single Arm Pushdown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Fly (Cable)
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press (Smith Machine)
2
-
7
Single Arm Pushdown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Fly (Cable)
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press (Smith Machine)
2
-
7
Single Arm Pushdown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Fly (Cable)
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press (Smith Machine)
2
-
7
Single Arm Pushdown
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Reverse Pec Deck
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Reverse Pec Deck
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Reverse Pec Deck
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Reverse Pec Deck
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Reverse Pec Deck
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Reverse Pec Deck
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Reverse Pec Deck
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Reverse Pec Deck
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Reverse Pec Deck
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Reverse Pec Deck
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Reverse Pec Deck
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Reverse Pec Deck
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Reverse Pec Deck
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Reverse Pec Deck
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Reverse Pec Deck
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Reverse Pec Deck
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Reverse Pec Deck
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Alternating Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Reverse Pec Deck
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Alternating Dumbbell Curl
1
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
@10
2
Pec Deck (Machine)
2 Sets
@10
3
Chest Fly (Cable)
2 Sets
@10
4
Standing Shoulder Press (Dumbbell)
2 Sets
@10
5
One Arm Lateral Raise (Cable)
2 Sets
@10
6
JM Press
2 Sets
@10
7
Single Arm Pushdown
2 Sets
@10
Day 2
1
Lat Pulldown
2 Sets
-
2
Seated Row (Cable)
2 Sets
-
3
Chest Supported Row (Machine)
2 Sets
-
4
Preacher Curl (EZ Bar)
2 Sets
-
5
Hammer Curl (Cable)
2 Sets
-
6
Reverse Pec Deck
2 Sets
-
7
Alternating Dumbbell Curl
1 Set
-
Day 3
1
Squat (Smith Machine)
2 Sets
-
2
Hamstring Curl
2 Sets
-
3
Leg Extension
2 Sets
-
4
Hip Adductor (Machine)
2 Sets
-
5
Standing Calf Raise
2 Sets
-
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
-
2
Pec Deck (Machine)
2 Sets
-
3
Chest Fly (Cable)
2 Sets
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
-
5
Lateral Raise (Cable)
2 Sets
-
6
JM Press (Smith Machine)
2 Sets
-
7
Single Arm Pushdown
2 Sets
-
Day 5
1
Lat Pulldown
2 Sets
-
2
Seated Row (Cable)
2 Sets
-
3
Chest Supported Row (Machine)
2 Sets
-
4
Reverse Pec Deck
2 Sets
-
5
Preacher Curl (EZ Bar)
2 Sets
-
6
Hammer Curl (Cable)
2 Sets
-
7
Alternating Dumbbell Curl
1 Set
-