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BoostcampPNG

ULPPL

by Keanan T
1 athletes joined

Program Description

Just something I made for me and my friend who doesn't know how to open links

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Dec 29, 2025 04:16
  • Last Edited
    Dec 29, 2025 05:16
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Chest
9.1%
Front Delts
9.1%
Biceps
7.6%
Hamstrings
7.6%
Upper Back
6.9%
Lats
6.1%
Middle Delts
6.1%
Glutes
6.1%
Quadriceps
6.1%
Forearms
5.5%
Abductors
4.6%
Rear Delts
3%
Abs
3%
Calves
3%
Adductors
3%
Lower Back
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Chest Press (Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
2
-
7
Preacher Curl (Machine)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Chest Press (Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
2
-
7
Preacher Curl (Machine)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Chest Press (Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
2
-
7
Preacher Curl (Machine)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Chest Press (Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
2
-
7
Preacher Curl (Machine)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Chest Press (Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
2
-
7
Preacher Curl (Machine)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Chest Press (Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
2
-
7
Preacher Curl (Machine)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Chest Press (Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
2
-
7
Preacher Curl (Machine)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Chest Press (Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
2
-
7
Preacher Curl (Machine)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Chest Press (Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
2
-
7
Preacher Curl (Machine)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Chest Press (Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
2
-
7
Preacher Curl (Machine)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Chest Press (Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
2
-
7
Preacher Curl (Machine)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Chest Press (Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
2
-
7
Preacher Curl (Machine)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Lateral Raise (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
5
Calf Raise (Leg Press)
2
-
6A
Hip Adductor (Machine)
2
-
6B
Hip Abductor (Machine)
2
-
7
Abs Crunch (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
5
Calf Raise (Leg Press)
2
-
6A
Hip Adductor (Machine)
2
-
6B
Hip Abductor (Machine)
2
-
7
Abs Crunch (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
5
Calf Raise (Leg Press)
2
-
6A
Hip Adductor (Machine)
2
-
6B
Hip Abductor (Machine)
2
-
7
Abs Crunch (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
5
Calf Raise (Leg Press)
2
-
6A
Hip Adductor (Machine)
2
-
6B
Hip Abductor (Machine)
2
-
7
Abs Crunch (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
5
Calf Raise (Leg Press)
2
-
6A
Hip Adductor (Machine)
2
-
6B
Hip Abductor (Machine)
2
-
7
Abs Crunch (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
5
Calf Raise (Leg Press)
2
-
6A
Hip Adductor (Machine)
2
-
6B
Hip Abductor (Machine)
2
-
7
Abs Crunch (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
5
Calf Raise (Leg Press)
2
-
6A
Hip Adductor (Machine)
2
-
6B
Hip Abductor (Machine)
2
-
7
Abs Crunch (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
5
Calf Raise (Leg Press)
2
-
6A
Hip Adductor (Machine)
2
-
6B
Hip Abductor (Machine)
2
-
7
Abs Crunch (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
5
Calf Raise (Leg Press)
2
-
6A
Hip Adductor (Machine)
2
-
6B
Hip Abductor (Machine)
2
-
7
Abs Crunch (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
5
Calf Raise (Leg Press)
2
-
6A
Hip Adductor (Machine)
2
-
6B
Hip Abductor (Machine)
2
-
7
Abs Crunch (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
5
Calf Raise (Leg Press)
2
-
6A
Hip Adductor (Machine)
2
-
6B
Hip Abductor (Machine)
2
-
7
Abs Crunch (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
5
Calf Raise (Leg Press)
2
-
6A
Hip Adductor (Machine)
2
-
6B
Hip Abductor (Machine)
2
-
7
Abs Crunch (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
JM Press
2
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
JM Press
2
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
JM Press
2
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
JM Press
2
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
JM Press
2
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
JM Press
2
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
JM Press
2
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
JM Press
2
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
JM Press
2
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
JM Press
2
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
JM Press
2
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
JM Press
2
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Lateral Raise (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Preacher Curl (Barbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6A
Wrist Curls
2
-
6B
Reverse Wrist Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Preacher Curl (Barbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6A
Wrist Curls
2
-
6B
Reverse Wrist Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Preacher Curl (Barbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6A
Wrist Curls
2
-
6B
Reverse Wrist Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Preacher Curl (Barbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6A
Wrist Curls
2
-
6B
Reverse Wrist Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Preacher Curl (Barbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6A
Wrist Curls
2
-
6B
Reverse Wrist Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Preacher Curl (Barbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6A
Wrist Curls
2
-
6B
Reverse Wrist Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Preacher Curl (Barbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6A
Wrist Curls
2
-
6B
Reverse Wrist Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Preacher Curl (Barbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6A
Wrist Curls
2
-
6B
Reverse Wrist Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Preacher Curl (Barbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6A
Wrist Curls
2
-
6B
Reverse Wrist Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Preacher Curl (Barbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6A
Wrist Curls
2
-
6B
Reverse Wrist Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Preacher Curl (Barbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6A
Wrist Curls
2
-
6B
Reverse Wrist Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Rear Delt Fly (Machine)
2
-
4
Preacher Curl (Barbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6A
Wrist Curls
2
-
6B
Reverse Wrist Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Lying Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Fly (Machine)
2 Sets
-
2
Incline Chest Press (Machine)
2 Sets
-
3
Wide Grip Lat Pulldown
2 Sets
-
4
Chest Supported Row (Machine)
2 Sets
-
5
Shoulder Press (Machine)
2 Sets
-
6
JM Press
2 Sets
-
7
Preacher Curl (Machine)
2 Sets
-
8
Single Arm Tricep Extension (Cable)
2 Sets
-
9
Lateral Raise (Cable)
2 Sets
-
Day 2
1
Stiff Leg Deadlift
2 Sets
-
2
Leg Extension
2 Sets
-
3
Leg Press
2 Sets
-
4
Lying Leg Curl
2 Sets
-
5
Calf Raise (Leg Press)
2 Sets
-
6A
Hip Adductor (Machine)
2 Sets
-
6B
Hip Abductor (Machine)
2 Sets
-
7
Abs Crunch (Machine)
1 Set
-
Day 3
1
Chest Fly (Machine)
2 Sets
-
2
Incline Chest Press (Machine)
2 Sets
-
3
Shoulder Press (Machine)
2 Sets
-
4
JM Press
2 Sets
-
5
Single Arm Tricep Extension (Cable)
2 Sets
-
6
Lateral Raise (Cable)
2 Sets
-
Day 4
1
Wide Grip Lat Pulldown
2 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Rear Delt Fly (Machine)
2 Sets
-
4
Preacher Curl (Barbell)
2 Sets
-
5
Hammer Curl (Dumbbell)
2 Sets
-
6A
Wrist Curls
2 Sets
-
6B
Reverse Wrist Curl (Dumbbell)
2 Sets
-
Day 5
1
Leg Press
2 Sets
-
2
Lying Leg Curl
2 Sets
-
3
Leg Extension
2 Sets
-
4
Calf Raise (Leg Press)
2 Sets
-
5
Hip Adductor (Machine)
2 Sets
-
6
Hip Abductor (Machine)
2 Sets
-
7
Abs Crunch (Machine)
2 Sets
-