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BoostcampPNG

PPLA

by fabian C.

Program Description

to gain muscle and aesthetics

Program Overview

  • Level
    Beginner, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 12, 2025 11:54
  • Last Edited
    Dec 13, 2025 01:11
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.6%
Front Delts
11.7%
Biceps
11%
Upper Back
10.6%
Chest
9.1%
Middle Delts
8.4%
Rear Delts
7.8%
Lats
7.3%
Hamstrings
5.2%
Abs
3.7%
Quadriceps
3%
Glutes
3%
Forearms
1.5%
Calves
0.9%
Adductors
0.9%
Abductors
0.4%
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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
Barbell Row
2
8-12 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Cable Low Row
3
8-12 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
seated bicep curl
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
2
6-8 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
6-8 reps
8-12 reps
-
-
2
Lat Pulldown
3
8-12 reps
-
3
Lying Pullover (Cable)
2
10-15 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
seated bicep curl
1
3
6-8 reps
8-12 reps
-
-
6
Underhand Lat Pulldown
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Cable Low Row
3
8-12 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
seated bicep curl
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
2
6-8 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
6-8 reps
8-12 reps
-
-
2
Lat Pulldown
3
8-12 reps
-
3
Lying Pullover (Cable)
2
10-15 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
seated bicep curl
1
3
6-8 reps
8-12 reps
-
-
6
Underhand Lat Pulldown
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Cable Low Row
3
8-12 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
seated bicep curl
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
2
6-8 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
6-8 reps
8-12 reps
-
-
2
Lat Pulldown
3
8-12 reps
-
3
Lying Pullover (Cable)
2
10-15 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
seated bicep curl
1
3
6-8 reps
8-12 reps
-
-
6
Underhand Lat Pulldown
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Cable Low Row
3
8-12 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
seated bicep curl
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
2
6-8 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
6-8 reps
8-12 reps
-
-
2
Lat Pulldown
3
8-12 reps
-
3
Lying Pullover (Cable)
2
10-15 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
seated bicep curl
1
3
6-8 reps
8-12 reps
-
-
6
Underhand Lat Pulldown
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Cable Low Row
3
8-12 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
seated bicep curl
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
2
6-8 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
6-8 reps
8-12 reps
-
-
2
Lat Pulldown
3
8-12 reps
-
3
Lying Pullover (Cable)
2
10-15 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
seated bicep curl
1
3
6-8 reps
8-12 reps
-
-
6
Underhand Lat Pulldown
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Cable Low Row
3
8-12 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
seated bicep curl
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
2
6-8 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
6-8 reps
8-12 reps
-
-
2
Lat Pulldown
3
8-12 reps
-
3
Lying Pullover (Cable)
2
10-15 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
seated bicep curl
1
3
6-8 reps
8-12 reps
-
-
6
Underhand Lat Pulldown
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Cable Low Row
3
8-12 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
seated bicep curl
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
2
6-8 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
6-8 reps
8-12 reps
-
-
2
Lat Pulldown
3
8-12 reps
-
3
Lying Pullover (Cable)
2
10-15 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
seated bicep curl
1
3
6-8 reps
8-12 reps
-
-
6
Underhand Lat Pulldown
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Cable Low Row
3
8-12 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
seated bicep curl
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
2
6-8 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
6-8 reps
8-12 reps
-
-
2
Lat Pulldown
3
8-12 reps
-
3
Lying Pullover (Cable)
2
10-15 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
seated bicep curl
1
3
6-8 reps
8-12 reps
-
-
6
Underhand Lat Pulldown
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Cable Low Row
3
8-12 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
seated bicep curl
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
2
6-8 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
6-8 reps
8-12 reps
-
-
2
Lat Pulldown
3
8-12 reps
-
3
Lying Pullover (Cable)
2
10-15 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
seated bicep curl
1
3
6-8 reps
8-12 reps
-
-
6
Underhand Lat Pulldown
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
-
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Press (Machine)
2
6-8 reps
-
5
tricep cross extensions
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Seated Dip (Machine)
1
2
6-8 reps
8-12 reps
-
-
6
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
-
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Press (Machine)
2
6-8 reps
-
5
tricep cross extensions
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Seated Dip (Machine)
1
2
6-8 reps
8-12 reps
-
-
6
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
-
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Press (Machine)
2
6-8 reps
-
5
tricep cross extensions
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Seated Dip (Machine)
1
2
6-8 reps
8-12 reps
-
-
6
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
-
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Press (Machine)
2
6-8 reps
-
5
tricep cross extensions
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Seated Dip (Machine)
1
2
6-8 reps
8-12 reps
-
-
6
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
-
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Press (Machine)
2
6-8 reps
-
5
tricep cross extensions
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Seated Dip (Machine)
1
2
6-8 reps
8-12 reps
-
-
6
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
-
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Press (Machine)
2
6-8 reps
-
5
tricep cross extensions
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Seated Dip (Machine)
1
2
6-8 reps
8-12 reps
-
-
6
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
-
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Press (Machine)
2
6-8 reps
-
5
tricep cross extensions
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Seated Dip (Machine)
1
2
6-8 reps
8-12 reps
-
-
6
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
-
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Press (Machine)
2
6-8 reps
-
5
tricep cross extensions
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Seated Dip (Machine)
1
2
6-8 reps
8-12 reps
-
-
6
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
-
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Press (Machine)
2
6-8 reps
-
5
tricep cross extensions
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Seated Dip (Machine)
1
2
6-8 reps
8-12 reps
-
-
6
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press
2
10-12 reps
-
4
Seated Calf Raise
2
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
straight leg deadlift
1
2
6-8 reps
8-12 reps
-
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Glute Kickback
2
8-12 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press
2
10-12 reps
-
4
Seated Calf Raise
2
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
straight leg deadlift
1
2
6-8 reps
8-12 reps
-
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Glute Kickback
2
8-12 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press
2
10-12 reps
-
4
Seated Calf Raise
2
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
straight leg deadlift
1
2
6-8 reps
8-12 reps
-
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Glute Kickback
2
8-12 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press
2
10-12 reps
-
4
Seated Calf Raise
2
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
straight leg deadlift
1
2
6-8 reps
8-12 reps
-
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Glute Kickback
2
8-12 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press
2
10-12 reps
-
4
Seated Calf Raise
2
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
straight leg deadlift
1
2
6-8 reps
8-12 reps
-
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Glute Kickback
2
8-12 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press
2
10-12 reps
-
4
Seated Calf Raise
2
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
straight leg deadlift
1
2
6-8 reps
8-12 reps
-
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Glute Kickback
2
8-12 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press
2
10-12 reps
-
4
Seated Calf Raise
2
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
straight leg deadlift
1
2
6-8 reps
8-12 reps
-
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Glute Kickback
2
8-12 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press
2
10-12 reps
-
4
Seated Calf Raise
2
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
straight leg deadlift
1
2
6-8 reps
8-12 reps
-
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Glute Kickback
2
8-12 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press
2
10-12 reps
-
4
Seated Calf Raise
2
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
straight leg deadlift
1
2
6-8 reps
8-12 reps
-
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Glute Kickback
2
8-12 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
8-12 reps
-
-
2
machine preacher curl
1
2
6-8 reps
8-12 reps
-
-
3
Tricep Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Face Away Cable Curl
2
10-15 reps
-
6
Seated Dip (Machine)
1
1
6-8 reps
8-12 reps
-
-
7
Lying Rear Lateral Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
machine preacher curl
1
2
6-8 reps
8-12 reps
-
-
3
Tricep Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-10 reps
-
6
Lying Rear Lateral Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
8-12 reps
-
-
2
machine preacher curl
1
2
6-8 reps
8-12 reps
-
-
3
Tricep Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Face Away Cable Curl
2
10-15 reps
-
6
Seated Dip (Machine)
1
1
6-8 reps
8-12 reps
-
-
7
Lying Rear Lateral Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
machine preacher curl
1
2
6-8 reps
8-12 reps
-
-
3
Tricep Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-10 reps
-
6
Lying Rear Lateral Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
8-12 reps
-
-
2
machine preacher curl
1
2
6-8 reps
8-12 reps
-
-
3
Tricep Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Face Away Cable Curl
2
10-15 reps
-
6
Seated Dip (Machine)
1
1
6-8 reps
8-12 reps
-
-
7
Lying Rear Lateral Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
machine preacher curl
1
2
6-8 reps
8-12 reps
-
-
3
Tricep Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-10 reps
-
6
Lying Rear Lateral Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
8-12 reps
-
-
2
machine preacher curl
1
2
6-8 reps
8-12 reps
-
-
3
Tricep Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Face Away Cable Curl
2
10-15 reps
-
6
Seated Dip (Machine)
1
1
6-8 reps
8-12 reps
-
-
7
Lying Rear Lateral Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
machine preacher curl
1
2
6-8 reps
8-12 reps
-
-
3
Tricep Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-10 reps
-
6
Lying Rear Lateral Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
8-12 reps
-
-
2
machine preacher curl
1
2
6-8 reps
8-12 reps
-
-
3
Tricep Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Face Away Cable Curl
2
10-15 reps
-
6
Seated Dip (Machine)
1
1
6-8 reps
8-12 reps
-
-
7
Lying Rear Lateral Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
machine preacher curl
1
2
6-8 reps
8-12 reps
-
-
3
Tricep Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-10 reps
-
6
Lying Rear Lateral Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
8-12 reps
-
-
2
machine preacher curl
1
2
6-8 reps
8-12 reps
-
-
3
Tricep Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Face Away Cable Curl
2
10-15 reps
-
6
Seated Dip (Machine)
1
1
6-8 reps
8-12 reps
-
-
7
Lying Rear Lateral Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
machine preacher curl
1
2
6-8 reps
8-12 reps
-
-
3
Tricep Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-10 reps
-
6
Lying Rear Lateral Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
8-12 reps
-
-
2
machine preacher curl
1
2
6-8 reps
8-12 reps
-
-
3
Tricep Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Face Away Cable Curl
2
10-15 reps
-
6
Seated Dip (Machine)
1
1
6-8 reps
8-12 reps
-
-
7
Lying Rear Lateral Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
machine preacher curl
1
2
6-8 reps
8-12 reps
-
-
3
Tricep Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-10 reps
-
6
Lying Rear Lateral Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
8-12 reps
-
-
2
machine preacher curl
1
2
6-8 reps
8-12 reps
-
-
3
Tricep Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Face Away Cable Curl
2
10-15 reps
-
6
Seated Dip (Machine)
1
1
6-8 reps
8-12 reps
-
-
7
Lying Rear Lateral Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
machine preacher curl
1
2
6-8 reps
8-12 reps
-
-
3
Tricep Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-10 reps
-
6
Lying Rear Lateral Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
8-12 reps
-
-
2
machine preacher curl
1
2
6-8 reps
8-12 reps
-
-
3
Tricep Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Face Away Cable Curl
2
10-15 reps
-
6
Seated Dip (Machine)
1
1
6-8 reps
8-12 reps
-
-
7
Lying Rear Lateral Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
machine preacher curl
1
2
6-8 reps
8-12 reps
-
-
3
Tricep Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-10 reps
-
6
Lying Rear Lateral Raise
3
10-15 reps
-
Week 1
1 / 18 Weeks
Day 2
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
8-12 Reps
-
-
2
Chest Fly (Machine)
3 Sets
8-12 Reps
-
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
4
Chest Press (Machine)
2 Sets
6-8 Reps
-
5
tricep cross extensions
3 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
-
Day 1
1
Barbell Row
2 Sets
8-12 Reps
-
2
Chest Supported Row (Machine)
1 Set
2 Sets
6-8 Reps
8-12 Reps
-
-
3
Cable Low Row
3 Sets
8-12 Reps
-
4
Reverse Pec Deck
3 Sets
10-15 Reps
-
5
seated bicep curl
3 Sets
8-12 Reps
-
6
Hammer Curl (Dumbbell)
1 Set
2 Sets
6-8 Reps
8-12 Reps
-
-
Day 4
1
Overhead Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
8-12 Reps
-
-
2
machine preacher curl
1 Set
2 Sets
6-8 Reps
8-12 Reps
-
-
3
Tricep Pushdown (Cable)
1 Set
2 Sets
6-8 Reps
8-12 Reps
-
-
4
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
-
5
Face Away Cable Curl
2 Sets
10-15 Reps
-
6
Seated Dip (Machine)
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
7
Lying Rear Lateral Raise
3 Sets
12-15 Reps
-
Day 3
1
Pendulum Squat
3 Sets
8-12 Reps
-
2
Leg Extension
2 Sets
8-12 Reps
-
3
Leg Press
2 Sets
10-12 Reps
-
4
Seated Calf Raise
2 Sets
8-12 Reps
-
5
Abs Crunch (Machine)
3 Sets
8-12 Reps
-