logo
BoostcampPNG

PPL

by Prashobh M.

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
    Jun 18, 2025 11:16

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!
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
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
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 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
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 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 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
Chest Supported Row (Machine)
3 Sets
5-15 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
Overhead Press (Machine)
2 Sets
5-20 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
10-20 Reps
-
7
Pec Deck (Machine)
2 Sets
10-20 Reps
-
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
-