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BoostcampPNG

PPL X PP

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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 27, 2025 05:52
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
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
-