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PRECISION PPL

by Yash S.

Program Description

The training program is designed to help you build muscle and strength using a structured Push Pull Leg split. It is best suited for intermediate lifters with basing lifting experience. This program uses progressive overload and balanced weekly volume to ensure steady progress while managing fatigue making it effective and sustainable overtime.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 04, 2026 12:23
  • Last Edited
    Jan 04, 2026 01:34
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Upper Back
11.2%
Front Delts
10.6%
Chest
9.1%
Biceps
8.2%
Lats
8%
Hamstrings
6.6%
Abs
5.9%
Middle Delts
5.1%
Forearms
5.1%
Quadriceps
4.9%
Glutes
4.9%
Rear Delts
3.6%
Calves
3%
Lower Back
1.1%
Abductors
0.6%
Adductors
0.2%
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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
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
3
Chest Fly (Cable)
2
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15+ reps
RPE 9
5
Bench Press (Close Grip)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
7
Tricep Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
3
Chest Fly (Cable)
2
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15+ reps
RPE 9
5
Bench Press (Close Grip)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
7
Tricep Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
3
Chest Fly (Cable)
2
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15+ reps
RPE 9
5
Bench Press (Close Grip)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
7
Tricep Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
3
Chest Fly (Cable)
2
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15+ reps
RPE 9
5
Bench Press (Close Grip)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
7
Tricep Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
3
Chest Fly (Cable)
2
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15+ reps
RPE 9
5
Bench Press (Close Grip)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
7
Tricep Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
3
Chest Fly (Cable)
2
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15+ reps
RPE 9
5
Bench Press (Close Grip)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
7
Tricep Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
3
Chest Fly (Cable)
2
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15+ reps
RPE 9
5
Bench Press (Close Grip)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
7
Tricep Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
3
Chest Fly (Cable)
2
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15+ reps
RPE 9
5
Bench Press (Close Grip)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
7
Tricep Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
3
Chest Fly (Cable)
2
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15+ reps
RPE 9
5
Bench Press (Close Grip)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
7
Tricep Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
3
Chest Fly (Cable)
2
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15+ reps
RPE 9
5
Bench Press (Close Grip)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
7
Tricep Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
3
Chest Fly (Cable)
2
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15+ reps
RPE 9
5
Bench Press (Close Grip)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
7
Tricep Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
3
Chest Fly (Cable)
2
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15+ reps
RPE 9
5
Bench Press (Close Grip)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
7
Tricep Dip (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
7
Wrist Curls
2
12-15 reps
-
8
Shrug (Barbell)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
7
Wrist Curls
2
12-15 reps
-
8
Shrug (Barbell)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
7
Wrist Curls
2
12-15 reps
-
8
Shrug (Barbell)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
7
Wrist Curls
2
12-15 reps
-
8
Shrug (Barbell)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
7
Wrist Curls
2
12-15 reps
-
8
Shrug (Barbell)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
7
Wrist Curls
2
12-15 reps
-
8
Shrug (Barbell)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
7
Wrist Curls
2
12-15 reps
-
8
Shrug (Barbell)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
7
Wrist Curls
2
12-15 reps
-
8
Shrug (Barbell)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
7
Wrist Curls
2
12-15 reps
-
8
Shrug (Barbell)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
7
Wrist Curls
2
12-15 reps
-
8
Shrug (Barbell)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
7
Wrist Curls
2
12-15 reps
-
8
Shrug (Barbell)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
7
Wrist Curls
2
12-15 reps
-
8
Shrug (Barbell)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Side Crunch (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Side Crunch (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Side Crunch (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Side Crunch (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Side Crunch (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Side Crunch (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Side Crunch (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Side Crunch (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Side Crunch (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Side Crunch (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Side Crunch (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Side Crunch (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
3
Bench Press (Paused)
3
10-12 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
2
AMRAP
-
7
Chest Fly (Cable)
2
12-15 reps
-
8
JM Press
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
3
Bench Press (Paused)
3
10-12 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
2
AMRAP
-
7
Chest Fly (Cable)
2
12-15 reps
-
8
JM Press
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
3
Bench Press (Paused)
3
10-12 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
2
AMRAP
-
7
Chest Fly (Cable)
2
12-15 reps
-
8
JM Press
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
3
Bench Press (Paused)
3
10-12 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
2
AMRAP
-
7
Chest Fly (Cable)
2
12-15 reps
-
8
JM Press
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
3
Bench Press (Paused)
3
10-12 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
2
AMRAP
-
7
Chest Fly (Cable)
2
12-15 reps
-
8
JM Press
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
3
Bench Press (Paused)
3
10-12 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
2
AMRAP
-
7
Chest Fly (Cable)
2
12-15 reps
-
8
JM Press
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
3
Bench Press (Paused)
3
10-12 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
2
AMRAP
-
7
Chest Fly (Cable)
2
12-15 reps
-
8
JM Press
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
3
Bench Press (Paused)
3
10-12 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
2
AMRAP
-
7
Chest Fly (Cable)
2
12-15 reps
-
8
JM Press
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
3
Bench Press (Paused)
3
10-12 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
2
AMRAP
-
7
Chest Fly (Cable)
2
12-15 reps
-
8
JM Press
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
3
Bench Press (Paused)
3
10-12 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
2
AMRAP
-
7
Chest Fly (Cable)
2
12-15 reps
-
8
JM Press
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
3
Bench Press (Paused)
3
10-12 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
2
AMRAP
-
7
Chest Fly (Cable)
2
12-15 reps
-
8
JM Press
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
3
Bench Press (Paused)
3
10-12 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
2
AMRAP
-
7
Chest Fly (Cable)
2
12-15 reps
-
8
JM Press
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Rear Delt Fly (Machine)
2
AMRAP
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
7A
Wrist Curls
3
-
7B
Reverse Wrist Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Rear Delt Fly (Machine)
2
AMRAP
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
7A
Wrist Curls
3
-
7B
Reverse Wrist Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Rear Delt Fly (Machine)
2
AMRAP
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
7A
Wrist Curls
3
-
7B
Reverse Wrist Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Rear Delt Fly (Machine)
2
AMRAP
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
7A
Wrist Curls
3
-
7B
Reverse Wrist Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Rear Delt Fly (Machine)
2
AMRAP
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
7A
Wrist Curls
3
-
7B
Reverse Wrist Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Rear Delt Fly (Machine)
2
AMRAP
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
7A
Wrist Curls
3
-
7B
Reverse Wrist Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Rear Delt Fly (Machine)
2
AMRAP
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
7A
Wrist Curls
3
-
7B
Reverse Wrist Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Rear Delt Fly (Machine)
2
AMRAP
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
7A
Wrist Curls
3
-
7B
Reverse Wrist Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Rear Delt Fly (Machine)
2
AMRAP
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
7A
Wrist Curls
3
-
7B
Reverse Wrist Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Rear Delt Fly (Machine)
2
AMRAP
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
7A
Wrist Curls
3
-
7B
Reverse Wrist Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Rear Delt Fly (Machine)
2
AMRAP
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
7A
Wrist Curls
3
-
7B
Reverse Wrist Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Rear Delt Fly (Machine)
2
AMRAP
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
7A
Wrist Curls
3
-
7B
Reverse Wrist Curl (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Seated Calf Raise
4
AMRAP
-
6
Side Crunch (Cable)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Seated Calf Raise
4
AMRAP
-
6
Side Crunch (Cable)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Seated Calf Raise
4
AMRAP
-
6
Side Crunch (Cable)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Seated Calf Raise
4
AMRAP
-
6
Side Crunch (Cable)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Seated Calf Raise
4
AMRAP
-
6
Side Crunch (Cable)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Seated Calf Raise
4
AMRAP
-
6
Side Crunch (Cable)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Seated Calf Raise
4
AMRAP
-
6
Side Crunch (Cable)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Seated Calf Raise
4
AMRAP
-
6
Side Crunch (Cable)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Seated Calf Raise
4
AMRAP
-
6
Side Crunch (Cable)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Seated Calf Raise
4
AMRAP
-
6
Side Crunch (Cable)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Seated Calf Raise
4
AMRAP
-
6
Side Crunch (Cable)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Seated Calf Raise
4
AMRAP
-
6
Side Crunch (Cable)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-9
3
Chest Fly (Cable)
2 Sets
15 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
15+ Reps
@9
5
Bench Press (Close Grip)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@8
@8.5
6
Tricep Rope Push Down (Cable)
2 Sets
AMRAP
@10
7
Tricep Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 2
1
Bent Over Row (Barbell)
4 Sets
6-8 Reps
@8
2
Wide Grip Lat Pulldown
4 Sets
8-10 Reps
-
3
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
4
Face Pull
3 Sets
12-15 Reps
-
5
Bicep Curl (Barbell)
3 Sets
6-8 Reps
-
6
Reverse Bicep Curl (EZ Bar)
2 Sets
10-12 Reps
-
7
Wrist Curls
2 Sets
12-15 Reps
-
8
Shrug (Barbell)
3 Sets
6-8 Reps
-
Day 3
1
Squat (Barbell)
1 Set
-
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Lying Leg Curl
3 Sets
10-12 Reps
-
5
Standing Calf Raise
4 Sets
8-12 Reps
-
6
Hanging Leg Raise
3 Sets
AMRAP
-
7
Side Crunch (Cable)
3 Sets
12-15 Reps
-
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
-
2
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
-
3
Bench Press (Paused)
3 Sets
10-12 Reps
-
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
-
6
Tricep Rope Push Down (Cable)
2 Sets
AMRAP
-
7
Chest Fly (Cable)
2 Sets
12-15 Reps
-
8
JM Press
2 Sets
AMRAP
-
Day 5
1
Lat Pulldown (Single Arm)
4 Sets
8-12 Reps
-
2
Seated Row (Cable)
3 Sets
10-12 Reps
-
3
Dumbbell Row
3 Sets
8-10 Reps
-
4
Rear Delt Fly (Machine)
2 Sets
AMRAP
-
5
Preacher Curl (Barbell)
3 Sets
10-12 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
8-10 Reps
-
7A
Wrist Curls
3 Sets
-
7B
Reverse Wrist Curl (Dumbbell)
3 Sets
-
Day 6
1
Leg Press
3 Sets
10-12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Lying Leg Curl
3 Sets
12-15 Reps
-
4
Hip Thrust (Barbell)
3 Sets
8-10 Reps
-
5
Seated Calf Raise
4 Sets
AMRAP
-
6
Side Crunch (Cable)
3 Sets
12-15 Reps
-
7
Hanging Leg Raise
3 Sets
AMRAP
-