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PPL-UL

by Syrus C.

Program Description

Easy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 08, 2025 02:42
  • Last Edited
    Jul 23, 2025 09:56

Summary

Unleash your strength with the PPL-UL program, a comprehensive 18-week training plan designed for serious lifters. Comprising five days of focused workouts each week, this program utilizes a Push-Pull-Legs split to maximize muscle growth and enhance overall performance. Expect a balanced mix of compound and isolation exercises, ensuring every muscle group is targeted effectively. Whether you're looking to build mass or increase strength, this program will guide you through each session with precision and intensity, helping you reach your fitness goals.
Muscle Engagement
Front
Back
MuscleSet
Biceps
10.3%
Upper Back
9.7%
Quadriceps
9%
Front Delts
8.1%
Lats
8.1%
Chest
7.9%
Forearms
7.6%
Hamstrings
7.2%
Glutes
7.2%
Triceps
6.7%
Middle Delts
6.1%
Calves
4.5%
Lower Back
4.5%
Rear Delts
3.1%
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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 (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
4-8 Reps
-
2
Chest Fly (Machine)
2 Sets
4-8 Reps
-
3
Seated Shoulder Press (Dumbbell)
1 Set
4-8 Reps
-
4
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
-
5
Single Arm Rear Delt Fly (Cable)
2 Sets
8-12 Reps
-
6
V-Handle Tricep Pushdown (Cable)
1 Set
4-8 Reps
-
7
Overhead Tricep Extension (Cable)
1 Set
4-8 Reps
-
Day 2
1
T-Bar Row
2 Sets
4-8 Reps
-
2
Wide Grip Lat Pulldown
2 Sets
4-8 Reps
-
3
Preacher Curl (Dumbbell)
2 Sets
4-8 Reps
-
4
Incline Curl (Dumbbell)
1 Set
4-8 Reps
-
5
Hammer Preacher Curl (ez Bar)
1 Set
4-8 Reps
-
6
Wrist Curls
2 Sets
8-12 Reps
-
Day 3
1
Calf Raise (Machine)
2 Sets
4-8 Reps
-
2
Leg Curl
2 Sets
4-8 Reps
-
3
Leg Extension
2 Sets
4-8 Reps
-
4
Pendulum Squat
2 Sets
4-8 Reps
-
5
Back Extension (Weighted)
2 Sets
8-12 Reps
-
Day 5
1
Calf Raise (Machine)
2 Sets
4-8 Reps
-
2
Leg Curl
2 Sets
4-8 Reps
-
3
Leg Extension
2 Sets
4-8 Reps
-
4
Pendulum Squat
2 Sets
4-8 Reps
-
5
Back Extension (Weighted)
2 Sets
8-12 Reps
-
Day 4
1
T-Bar Row
2 Sets
4-8 Reps
-
2
Wide Grip Lat Pulldown
2 Sets
4-8 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
4-8 Reps
-
4
Chest Fly (Cable)
1 Set
4-8 Reps
-
5
Lateral Raise (Machine)
2 Sets
6-10 Reps
-
6
Single Arm Tricep Extension (Cable)
1 Set
4-8 Reps
-
7
Preacher Curl (Barbell)
1 Set
4-8 Reps
-
8
Hammer Preacher Curl (ez Bar)
1 Set
4-8 Reps
-
9
Wrist Curls
2 Sets
8-12 Reps
-