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Push Pull Leg

by Prashobh M.
1 athletes joined

Program Description

Muscle Building

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 20, 2024 09:54
  • Last Edited
    Oct 06, 2025 05:30

Summary

Unlock your strength with the PPL program, a comprehensive 12-week training plan designed for serious lifters. Committing to six days a week, you’ll alternate between push, pull, and leg workouts, focusing on compound and isolation movements to build muscle and enhance overall strength. Each session is strategically crafted to challenge your limits, featuring a mix of barbell, machine, and cable exercises. Get ready to transform your physique and elevate your performance in the gym!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Biceps
12.4%
Chest
11.1%
Upper Back
10.1%
Front Delts
9.4%
Lats
8.6%
Middle Delts
7.5%
Hamstrings
4.9%
Quadriceps
4.8%
Glutes
4.3%
Rear Delts
3.8%
Calves
3.2%
Lower Back
3%
Forearms
1.9%
Abs
1.6%
Adductors
0.6%
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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
Bicep Curl (Barbell)
2
8-20 reps
-
2
Lat Pulldown
3
10-20 reps
-
3
Reverse Pec Deck
2
10-20 reps
-
4
Bicep Curl (Machine)
2
10-20 reps
-
5
Seated Row (Cable)
3
8-15 reps
-
6
Hammer Curl (Cable)
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-20 reps
-
2
Lat Pulldown
3
10-20 reps
-
3
Reverse Pec Deck
2
10-20 reps
-
4
Bicep Curl (Machine)
2
10-20 reps
-
5
Chest Supported Row (Machine)
3
5-15 reps
-
6
Hammer Curl (Cable)
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-20 reps
-
2
Lat Pulldown
3
10-20 reps
-
3
Reverse Pec Deck
2
10-20 reps
-
4
Bicep Curl (Machine)
2
10-20 reps
-
5
Chest Supported Row (Machine)
3
5-15 reps
-
6
Hammer Curl (Cable)
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-20 reps
-
2
Lat Pulldown
3
10-20 reps
-
3
Reverse Pec Deck
2
10-20 reps
-
4
Bicep Curl (Machine)
2
10-20 reps
-
5
Chest Supported Row (Machine)
3
5-15 reps
-
6
Hammer Curl (Cable)
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-20 reps
-
2
Lat Pulldown
3
10-20 reps
-
3
Reverse Pec Deck
2
10-20 reps
-
4
Bicep Curl (Machine)
2
10-20 reps
-
5
Chest Supported Row (Machine)
3
5-15 reps
-
6
Hammer Curl (Cable)
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-20 reps
-
2
Lat Pulldown
3
10-20 reps
-
3
Reverse Pec Deck
2
10-20 reps
-
4
Bicep Curl (Machine)
2
10-20 reps
-
5
Chest Supported Row (Machine)
3
5-15 reps
-
6
Hammer Curl (Cable)
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-20 reps
-
2
Lat Pulldown
3
10-20 reps
-
3
Reverse Pec Deck
2
10-20 reps
-
4
Bicep Curl (Machine)
2
10-20 reps
-
5
Chest Supported Row (Machine)
3
5-15 reps
-
6
Hammer Curl (Cable)
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-20 reps
-
2
Lat Pulldown
3
10-20 reps
-
3
Reverse Pec Deck
2
10-20 reps
-
4
Bicep Curl (Machine)
2
10-20 reps
-
5
Chest Supported Row (Machine)
3
5-15 reps
-
6
Hammer Curl (Cable)
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-20 reps
-
2
Lat Pulldown
3
10-20 reps
-
3
Reverse Pec Deck
2
10-20 reps
-
4
Bicep Curl (Machine)
2
10-20 reps
-
5
Chest Supported Row (Machine)
3
5-15 reps
-
6
Hammer Curl (Cable)
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-20 reps
-
2
Lat Pulldown
3
10-20 reps
-
3
Reverse Pec Deck
2
10-20 reps
-
4
Bicep Curl (Machine)
2
10-20 reps
-
5
Chest Supported Row (Machine)
3
5-15 reps
-
6
Hammer Curl (Cable)
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-20 reps
-
2
Lat Pulldown
3
10-20 reps
-
3
Reverse Pec Deck
2
10-20 reps
-
4
Bicep Curl (Machine)
2
10-20 reps
-
5
Chest Supported Row (Machine)
3
5-15 reps
-
6
Hammer Curl (Cable)
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-20 reps
-
2
Lat Pulldown
3
10-20 reps
-
3
Reverse Pec Deck
2
10-20 reps
-
4
Bicep Curl (Machine)
2
10-20 reps
-
5
Chest Supported Row (Machine)
3
5-15 reps
-
6
Hammer Curl (Cable)
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-15 reps
-
2
Overhead Tricep Extension (Cable)
2
10-20 reps
-
3
Incline Bench Press (Dumbbell)
2
6-15 reps
-
4
Lateral Raise (Dumbbell)
2
10-20 reps
-
5
Tricep Pushdown (Cable)
2
10-20 reps
-
6
Pec Deck (Machine)
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-15 reps
-
2
Overhead Tricep Extension (Cable)
2
10-20 reps
-
3
Incline Bench Press (Dumbbell)
2
6-15 reps
-
4
Lateral Raise (Dumbbell)
2
10-20 reps
-
5
Overhead Press (Machine)
2
5-20 reps
-
6
Tricep Pushdown (Cable)
2
10-20 reps
-
7
Pec Deck (Machine)
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-15 reps
-
2
Overhead Tricep Extension (Cable)
2
10-20 reps
-
3
Incline Bench Press (Dumbbell)
2
6-15 reps
-
4
Lateral Raise (Dumbbell)
2
10-20 reps
-
5
Overhead Press (Machine)
2
5-20 reps
-
6
Tricep Pushdown (Cable)
2
10-20 reps
-
7
Pec Deck (Machine)
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-15 reps
-
2
Overhead Tricep Extension (Cable)
2
10-20 reps
-
3
Incline Bench Press (Dumbbell)
2
6-15 reps
-
4
Lateral Raise (Dumbbell)
2
10-20 reps
-
5
Overhead Press (Machine)
2
5-20 reps
-
6
Tricep Pushdown (Cable)
2
10-20 reps
-
7
Pec Deck (Machine)
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-15 reps
-
2
Overhead Tricep Extension (Cable)
2
10-20 reps
-
3
Incline Bench Press (Dumbbell)
2
6-15 reps
-
4
Lateral Raise (Dumbbell)
2
10-20 reps
-
5
Overhead Press (Machine)
2
5-20 reps
-
6
Tricep Pushdown (Cable)
2
10-20 reps
-
7
Pec Deck (Machine)
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-15 reps
-
2
Overhead Tricep Extension (Cable)
2
10-20 reps
-
3
Incline Bench Press (Dumbbell)
2
6-15 reps
-
4
Lateral Raise (Dumbbell)
2
10-20 reps
-
5
Overhead Press (Machine)
2
5-20 reps
-
6
Tricep Pushdown (Cable)
2
10-20 reps
-
7
Pec Deck (Machine)
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-15 reps
-
2
Overhead Tricep Extension (Cable)
2
10-20 reps
-
3
Incline Bench Press (Dumbbell)
2
6-15 reps
-
4
Lateral Raise (Dumbbell)
2
10-20 reps
-
5
Overhead Press (Machine)
2
5-20 reps
-
6
Tricep Pushdown (Cable)
2
10-20 reps
-
7
Pec Deck (Machine)
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-15 reps
-
2
Overhead Tricep Extension (Cable)
2
10-20 reps
-
3
Incline Bench Press (Dumbbell)
2
6-15 reps
-
4
Lateral Raise (Dumbbell)
2
10-20 reps
-
5
Overhead Press (Machine)
2
5-20 reps
-
6
Tricep Pushdown (Cable)
2
10-20 reps
-
7
Pec Deck (Machine)
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-15 reps
-
2
Overhead Tricep Extension (Cable)
2
10-20 reps
-
3
Incline Bench Press (Dumbbell)
2
6-15 reps
-
4
Lateral Raise (Dumbbell)
2
10-20 reps
-
5
Overhead Press (Machine)
2
5-20 reps
-
6
Tricep Pushdown (Cable)
2
10-20 reps
-
7
Pec Deck (Machine)
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-15 reps
-
2
Overhead Tricep Extension (Cable)
2
10-20 reps
-
3
Incline Bench Press (Dumbbell)
2
6-15 reps
-
4
Lateral Raise (Dumbbell)
2
10-20 reps
-
5
Overhead Press (Machine)
2
5-20 reps
-
6
Tricep Pushdown (Cable)
2
10-20 reps
-
7
Pec Deck (Machine)
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-15 reps
-
2
Overhead Tricep Extension (Cable)
2
10-20 reps
-
3
Incline Bench Press (Dumbbell)
2
6-15 reps
-
4
Lateral Raise (Dumbbell)
2
10-20 reps
-
5
Overhead Press (Machine)
2
5-20 reps
-
6
Tricep Pushdown (Cable)
2
10-20 reps
-
7
Pec Deck (Machine)
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-15 reps
-
2
Overhead Tricep Extension (Cable)
2
10-20 reps
-
3
Incline Bench Press (Dumbbell)
2
6-15 reps
-
4
Lateral Raise (Dumbbell)
2
10-20 reps
-
5
Overhead Press (Machine)
2
5-20 reps
-
6
Tricep Pushdown (Cable)
2
10-20 reps
-
7
Pec Deck (Machine)
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
-
2
Back Extension
2
8-15 reps
-
3
Leg Extension
2
8-15 reps
-
4
Seated Calf Raise
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
-
2
Back Extension
2
8-15 reps
-
3
Leg Extension
2
8-15 reps
-
4
Seated Calf Raise
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
-
2
Back Extension
2
8-15 reps
-
3
Leg Extension
2
8-15 reps
-
4
Seated Calf Raise
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
-
2
Back Extension
2
8-15 reps
-
3
Leg Extension
2
8-15 reps
-
4
Seated Calf Raise
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
-
2
Back Extension
2
8-15 reps
-
3
Leg Extension
2
8-15 reps
-
4
Seated Calf Raise
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
-
2
Back Extension
2
8-15 reps
-
3
Leg Extension
2
8-15 reps
-
4
Seated Calf Raise
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
-
2
Back Extension
2
8-15 reps
-
3
Leg Extension
2
8-15 reps
-
4
Seated Calf Raise
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
-
2
Back Extension
2
8-15 reps
-
3
Leg Extension
2
8-15 reps
-
4
Seated Calf Raise
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
-
2
Back Extension
2
8-15 reps
-
3
Leg Extension
2
8-15 reps
-
4
Seated Calf Raise
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
-
2
Back Extension
2
8-15 reps
-
3
Leg Extension
2
8-15 reps
-
4
Seated Calf Raise
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
-
2
Back Extension
2
8-15 reps
-
3
Leg Extension
2
8-15 reps
-
4
Seated Calf Raise
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
-
2
Back Extension
2
8-15 reps
-
3
Leg Extension
2
8-15 reps
-
4
Seated Calf Raise
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-20 reps
-
2
Chest Supported Row (Machine)
3
5-15 reps
-
3
Reverse Pec Deck
2
10-20 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
-
5
Bicep Curl (Machine)
2
10-20 reps
-
6
Hammer Curl (Cable)
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-20 reps
-
2
Chest Supported Row (Machine)
3
5-15 reps
-
3
Reverse Pec Deck
2
10-20 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
-
5
Bicep Curl (Machine)
2
10-20 reps
-
6
Hammer Curl (Cable)
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-20 reps
-
2
Chest Supported Row (Machine)
3
5-15 reps
-
3
Reverse Pec Deck
2
10-20 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
-
5
Bicep Curl (Machine)
2
10-20 reps
-
6
Hammer Curl (Cable)
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-20 reps
-
2
Chest Supported Row (Machine)
3
5-15 reps
-
3
Reverse Pec Deck
2
10-20 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
-
5
Bicep Curl (Machine)
2
10-20 reps
-
6
Hammer Curl (Cable)
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-20 reps
-
2
Chest Supported Row (Machine)
3
5-15 reps
-
3
Reverse Pec Deck
2
10-20 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
-
5
Bicep Curl (Machine)
2
10-20 reps
-
6
Hammer Curl (Cable)
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-20 reps
-
2
Chest Supported Row (Machine)
3
5-15 reps
-
3
Reverse Pec Deck
2
10-20 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
-
5
Bicep Curl (Machine)
2
10-20 reps
-
6
Hammer Curl (Cable)
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-20 reps
-
2
Chest Supported Row (Machine)
3
5-15 reps
-
3
Reverse Pec Deck
2
10-20 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
-
5
Bicep Curl (Machine)
2
10-20 reps
-
6
Hammer Curl (Cable)
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-20 reps
-
2
Chest Supported Row (Machine)
3
5-15 reps
-
3
Reverse Pec Deck
2
10-20 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
-
5
Bicep Curl (Machine)
2
10-20 reps
-
6
Hammer Curl (Cable)
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-20 reps
-
2
Chest Supported Row (Machine)
3
5-15 reps
-
3
Reverse Pec Deck
2
10-20 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
-
5
Bicep Curl (Machine)
2
10-20 reps
-
6
Hammer Curl (Cable)
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-20 reps
-
2
Chest Supported Row (Machine)
3
5-15 reps
-
3
Reverse Pec Deck
2
10-20 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
-
5
Bicep Curl (Machine)
2
10-20 reps
-
6
Hammer Curl (Cable)
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-20 reps
-
2
Chest Supported Row (Machine)
3
5-15 reps
-
3
Reverse Pec Deck
2
10-20 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
-
5
Bicep Curl (Machine)
2
10-20 reps
-
6
Hammer Curl (Cable)
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-20 reps
-
2
Chest Supported Row (Machine)
3
5-15 reps
-
3
Reverse Pec Deck
2
10-20 reps
-
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
-
5
Bicep Curl (Machine)
2
10-20 reps
-
6
Hammer Curl (Cable)
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-15 reps
-
2
Overhead Press (Machine)
2
5-20 reps
-
3
Overhead Tricep Extension (Cable)
2
10-20 reps
-
4
Incline Bench Press (Dumbbell)
2
6-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-20 reps
-
6
Tricep Pushdown (Cable)
2
10-20 reps
-
7
Pec Deck (Machine)
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-15 reps
-
2
Overhead Press (Machine)
2
5-20 reps
-
3
Overhead Tricep Extension (Cable)
2
10-20 reps
-
4
Incline Bench Press (Dumbbell)
2
6-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-20 reps
-
6
Tricep Pushdown (Cable)
2
10-20 reps
-
7
Pec Deck (Machine)
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-15 reps
-
2
Overhead Press (Machine)
2
5-20 reps
-
3
Overhead Tricep Extension (Cable)
2
10-20 reps
-
4
Incline Bench Press (Dumbbell)
2
6-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-20 reps
-
6
Tricep Pushdown (Cable)
2
10-20 reps
-
7
Pec Deck (Machine)
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-15 reps
-
2
Overhead Press (Machine)
2
5-20 reps
-
3
Overhead Tricep Extension (Cable)
2
10-20 reps
-
4
Incline Bench Press (Dumbbell)
2
6-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-20 reps
-
6
Tricep Pushdown (Cable)
2
10-20 reps
-
7
Pec Deck (Machine)
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-15 reps
-
2
Overhead Press (Machine)
2
5-20 reps
-
3
Overhead Tricep Extension (Cable)
2
10-20 reps
-
4
Incline Bench Press (Dumbbell)
2
6-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-20 reps
-
6
Tricep Pushdown (Cable)
2
10-20 reps
-
7
Pec Deck (Machine)
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-15 reps
-
2
Overhead Press (Machine)
2
5-20 reps
-
3
Overhead Tricep Extension (Cable)
2
10-20 reps
-
4
Incline Bench Press (Dumbbell)
2
6-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-20 reps
-
6
Tricep Pushdown (Cable)
2
10-20 reps
-
7
Pec Deck (Machine)
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-15 reps
-
2
Overhead Press (Machine)
2
5-20 reps
-
3
Overhead Tricep Extension (Cable)
2
10-20 reps
-
4
Incline Bench Press (Dumbbell)
2
6-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-20 reps
-
6
Tricep Pushdown (Cable)
2
10-20 reps
-
7
Pec Deck (Machine)
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-15 reps
-
2
Overhead Press (Machine)
2
5-20 reps
-
3
Overhead Tricep Extension (Cable)
2
10-20 reps
-
4
Incline Bench Press (Dumbbell)
2
6-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-20 reps
-
6
Tricep Pushdown (Cable)
2
10-20 reps
-
7
Pec Deck (Machine)
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-15 reps
-
2
Overhead Press (Machine)
2
5-20 reps
-
3
Overhead Tricep Extension (Cable)
2
10-20 reps
-
4
Incline Bench Press (Dumbbell)
2
6-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-20 reps
-
6
Tricep Pushdown (Cable)
2
10-20 reps
-
7
Pec Deck (Machine)
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-15 reps
-
2
Overhead Press (Machine)
2
5-20 reps
-
3
Overhead Tricep Extension (Cable)
2
10-20 reps
-
4
Incline Bench Press (Dumbbell)
2
6-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-20 reps
-
6
Tricep Pushdown (Cable)
2
10-20 reps
-
7
Pec Deck (Machine)
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-15 reps
-
2
Overhead Press (Machine)
2
5-20 reps
-
3
Overhead Tricep Extension (Cable)
2
10-20 reps
-
4
Incline Bench Press (Dumbbell)
2
6-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-20 reps
-
6
Tricep Pushdown (Cable)
2
10-20 reps
-
7
Pec Deck (Machine)
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-15 reps
-
2
Overhead Press (Machine)
2
5-20 reps
-
3
Overhead Tricep Extension (Cable)
2
10-20 reps
-
4
Incline Bench Press (Dumbbell)
2
6-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-20 reps
-
6
Tricep Pushdown (Cable)
2
10-20 reps
-
7
Pec Deck (Machine)
2
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
-
2
Hamstring Curl
3
10-20 reps
-
3
Leg Extension
2
8-15 reps
-
4
Standing Calf Raise
2
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
-
2
Hamstring Curl
3
10-20 reps
-
3
Leg Extension
2
8-15 reps
-
4
Standing Calf Raise
2
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
-
2
Hamstring Curl
3
10-20 reps
-
3
Leg Extension
2
8-15 reps
-
4
Standing Calf Raise
2
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
-
2
Hamstring Curl
3
10-20 reps
-
3
Leg Extension
2
8-15 reps
-
4
Standing Calf Raise
2
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
-
2
Hamstring Curl
3
10-20 reps
-
3
Leg Extension
2
8-15 reps
-
4
Standing Calf Raise
2
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
-
2
Hamstring Curl
3
10-20 reps
-
3
Leg Extension
2
8-15 reps
-
4
Standing Calf Raise
2
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
-
2
Hamstring Curl
3
10-20 reps
-
3
Leg Extension
2
8-15 reps
-
4
Standing Calf Raise
2
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
-
2
Hamstring Curl
3
10-20 reps
-
3
Leg Extension
2
8-15 reps
-
4
Standing Calf Raise
2
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
-
2
Hamstring Curl
3
10-20 reps
-
3
Leg Extension
2
8-15 reps
-
4
Standing Calf Raise
2
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
-
2
Hamstring Curl
3
10-20 reps
-
3
Leg Extension
2
8-15 reps
-
4
Standing Calf Raise
2
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
-
2
Hamstring Curl
3
10-20 reps
-
3
Leg Extension
2
8-15 reps
-
4
Standing Calf Raise
2
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
-
2
Hamstring Curl
3
10-20 reps
-
3
Leg Extension
2
8-15 reps
-
4
Standing Calf Raise
2
10-20 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Squat (Smith Machine)
2 Sets
8-12 Reps
-
2
Back Extension
2 Sets
8-15 Reps
-
3
Leg Extension
2 Sets
8-15 Reps
-
4
Seated Calf Raise
2 Sets
10-20 Reps
-
Day 4
1
Bicep Curl (Barbell)
2 Sets
8-20 Reps
-
2
Chest Supported Row (Machine)
3 Sets
5-15 Reps
-
3
Reverse Pec Deck
2 Sets
10-20 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
10-20 Reps
-
5
Bicep Curl (Machine)
2 Sets
10-20 Reps
-
6
Hammer Curl (Cable)
2 Sets
10-20 Reps
-
Day 5
1
Chest Press (Machine)
3 Sets
5-15 Reps
-
2
Overhead Press (Machine)
2 Sets
5-20 Reps
-
3
Overhead Tricep Extension (Cable)
2 Sets
10-20 Reps
-
4
Incline Bench Press (Dumbbell)
2 Sets
6-15 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
10-20 Reps
-
7
Pec Deck (Machine)
2 Sets
10-20 Reps
-
Day 6
1
Stiff Leg Deadlift
2 Sets
5-10 Reps
-
2
Hamstring Curl
3 Sets
10-20 Reps
-
3
Leg Extension
2 Sets
8-15 Reps
-
4
Standing Calf Raise
2 Sets
10-20 Reps
-
Day 1
1
Bicep Curl (Barbell)
2 Sets
8-20 Reps
-
2
Lat Pulldown
3 Sets
10-20 Reps
-
3
Reverse Pec Deck
2 Sets
10-20 Reps
-
4
Bicep Curl (Machine)
2 Sets
10-20 Reps
-
5
Seated Row (Cable)
3 Sets
8-15 Reps
-
6
Hammer Curl (Cable)
2 Sets
10-20 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
5-15 Reps
-
2
Overhead Tricep Extension (Cable)
2 Sets
10-20 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
6-15 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
10-20 Reps
-
6
Pec Deck (Machine)
2 Sets
10-20 Reps
-