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Push Leg Pull

by Mark H.

Program Description

Build muscle and strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 17, 2025 06:52
  • Last Edited
    Nov 17, 2025 07:50
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.9%
Chest
9.9%
Front Delts
9.6%
Quadriceps
9.6%
Hamstrings
9.4%
Upper Back
8.8%
Lats
8.8%
Glutes
7.7%
Middle Delts
7%
Biceps
6.9%
Abs
2.9%
Lower Back
2.4%
Calves
2.4%
Rear Delts
1.9%
Adductors
1.1%
Forearms
0.8%
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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)
4
6 reps
-
2
Chest Fly (Dumbbell)
4
6 reps
-
3
Push Up
3
10 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
6 reps
-
6
Tricep Pushdown (Cable)
3
6 reps
-
7
Skull Crusher (Barbell)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Chest Fly (Dumbbell)
4
6 reps
-
3
Push Up
3
10 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
6 reps
-
6
Tricep Pushdown (Cable)
3
6 reps
-
7
Skull Crusher (Barbell)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Chest Fly (Dumbbell)
4
6 reps
-
3
Push Up
3
10 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
6 reps
-
6
Tricep Pushdown (Cable)
3
6 reps
-
7
Skull Crusher (Barbell)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Chest Fly (Dumbbell)
4
6 reps
-
3
Push Up
3
10 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
6 reps
-
6
Tricep Pushdown (Cable)
3
6 reps
-
7
Skull Crusher (Barbell)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Chest Fly (Dumbbell)
4
6 reps
-
3
Push Up
3
10 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
6 reps
-
6
Tricep Pushdown (Cable)
3
6 reps
-
7
Skull Crusher (Barbell)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Chest Fly (Dumbbell)
4
6 reps
-
3
Push Up
3
10 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
6 reps
-
6
Tricep Pushdown (Cable)
3
6 reps
-
7
Skull Crusher (Barbell)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Chest Fly (Dumbbell)
4
6 reps
-
3
Push Up
3
10 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
6 reps
-
6
Tricep Pushdown (Cable)
3
6 reps
-
7
Skull Crusher (Barbell)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Chest Fly (Dumbbell)
4
6 reps
-
3
Push Up
3
10 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
6 reps
-
6
Tricep Pushdown (Cable)
3
6 reps
-
7
Skull Crusher (Barbell)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Chest Fly (Dumbbell)
4
6 reps
-
3
Push Up
3
10 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
6 reps
-
6
Tricep Pushdown (Cable)
3
6 reps
-
7
Skull Crusher (Barbell)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Chest Fly (Dumbbell)
4
6 reps
-
3
Push Up
3
10 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
6 reps
-
6
Tricep Pushdown (Cable)
3
6 reps
-
7
Skull Crusher (Barbell)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Chest Fly (Dumbbell)
4
6 reps
-
3
Push Up
3
10 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
6 reps
-
6
Tricep Pushdown (Cable)
3
6 reps
-
7
Skull Crusher (Barbell)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Chest Fly (Dumbbell)
4
6 reps
-
3
Push Up
3
10 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
6 reps
-
6
Tricep Pushdown (Cable)
3
6 reps
-
7
Skull Crusher (Barbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
16 reps
-
2
Lat Pulldown
4
4 reps
-
3
Pull-Up (Assisted)
2
10 reps
-
4
Chest Supported Lateral Raise
2
12 reps
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
16 reps
-
2
Lat Pulldown
4
4 reps
-
3
Pull-Up (Assisted)
2
10 reps
-
4
Chest Supported Lateral Raise
2
12 reps
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
16 reps
-
2
Lat Pulldown
4
4 reps
-
3
Pull-Up (Assisted)
2
10 reps
-
4
Chest Supported Lateral Raise
2
12 reps
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
16 reps
-
2
Lat Pulldown
4
4 reps
-
3
Pull-Up (Assisted)
2
10 reps
-
4
Chest Supported Lateral Raise
2
12 reps
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
16 reps
-
2
Lat Pulldown
4
4 reps
-
3
Pull-Up (Assisted)
2
10 reps
-
4
Chest Supported Lateral Raise
2
12 reps
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
16 reps
-
2
Lat Pulldown
4
4 reps
-
3
Pull-Up (Assisted)
2
10 reps
-
4
Chest Supported Lateral Raise
2
12 reps
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
16 reps
-
2
Lat Pulldown
4
4 reps
-
3
Pull-Up (Assisted)
2
10 reps
-
4
Chest Supported Lateral Raise
2
12 reps
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
16 reps
-
2
Lat Pulldown
4
4 reps
-
3
Pull-Up (Assisted)
2
10 reps
-
4
Chest Supported Lateral Raise
2
12 reps
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
16 reps
-
2
Lat Pulldown
4
4 reps
-
3
Pull-Up (Assisted)
2
10 reps
-
4
Chest Supported Lateral Raise
2
12 reps
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
16 reps
-
2
Lat Pulldown
4
4 reps
-
3
Pull-Up (Assisted)
2
10 reps
-
4
Chest Supported Lateral Raise
2
12 reps
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
16 reps
-
2
Lat Pulldown
4
4 reps
-
3
Pull-Up (Assisted)
2
10 reps
-
4
Chest Supported Lateral Raise
2
12 reps
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
16 reps
-
2
Lat Pulldown
4
4 reps
-
3
Pull-Up (Assisted)
2
10 reps
-
4
Chest Supported Lateral Raise
2
12 reps
-
5
Bicep Curl (Cable)
2
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Hamstring Curl
4
8 reps
-
3
Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Hamstring Curl
4
8 reps
-
3
Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Hamstring Curl
4
8 reps
-
3
Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Hamstring Curl
4
8 reps
-
3
Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Hamstring Curl
4
8 reps
-
3
Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Hamstring Curl
4
8 reps
-
3
Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Hamstring Curl
4
8 reps
-
3
Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Hamstring Curl
4
8 reps
-
3
Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Hamstring Curl
4
8 reps
-
3
Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Hamstring Curl
4
8 reps
-
3
Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Hamstring Curl
4
8 reps
-
3
Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Hamstring Curl
4
8 reps
-
3
Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Tricep Kickback
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Tricep Kickback
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Tricep Kickback
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Tricep Kickback
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Tricep Kickback
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Tricep Kickback
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Tricep Kickback
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Tricep Kickback
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Tricep Kickback
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Tricep Kickback
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Tricep Kickback
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Tricep Kickback
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Lat Pulldown
4
8 reps
-
3
Pull-Up (Weighted)
2
6 reps
-
4
Face Pull
2
8 reps
-
5
Concentration Curl
2
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Lat Pulldown
4
8 reps
-
3
Pull-Up (Weighted)
2
6 reps
-
4
Face Pull
2
8 reps
-
5
Concentration Curl
2
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Lat Pulldown
4
8 reps
-
3
Pull-Up (Weighted)
2
6 reps
-
4
Face Pull
2
8 reps
-
5
Concentration Curl
2
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Lat Pulldown
4
8 reps
-
3
Pull-Up (Weighted)
2
6 reps
-
4
Face Pull
2
8 reps
-
5
Concentration Curl
2
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Lat Pulldown
4
8 reps
-
3
Pull-Up (Weighted)
2
6 reps
-
4
Face Pull
2
8 reps
-
5
Concentration Curl
2
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Lat Pulldown
4
8 reps
-
3
Pull-Up (Weighted)
2
6 reps
-
4
Face Pull
2
8 reps
-
5
Concentration Curl
2
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Lat Pulldown
4
8 reps
-
3
Pull-Up (Weighted)
2
6 reps
-
4
Face Pull
2
8 reps
-
5
Concentration Curl
2
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Lat Pulldown
4
8 reps
-
3
Pull-Up (Weighted)
2
6 reps
-
4
Face Pull
2
8 reps
-
5
Concentration Curl
2
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Lat Pulldown
4
8 reps
-
3
Pull-Up (Weighted)
2
6 reps
-
4
Face Pull
2
8 reps
-
5
Concentration Curl
2
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Lat Pulldown
4
8 reps
-
3
Pull-Up (Weighted)
2
6 reps
-
4
Face Pull
2
8 reps
-
5
Concentration Curl
2
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Lat Pulldown
4
8 reps
-
3
Pull-Up (Weighted)
2
6 reps
-
4
Face Pull
2
8 reps
-
5
Concentration Curl
2
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Lat Pulldown
4
8 reps
-
3
Pull-Up (Weighted)
2
6 reps
-
4
Face Pull
2
8 reps
-
5
Concentration Curl
2
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
20 reps
-
2
Leg Curl
4
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Seated Calf Raise
1
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
20 reps
-
2
Leg Curl
4
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Seated Calf Raise
1
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
20 reps
-
2
Leg Curl
4
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Seated Calf Raise
1
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
20 reps
-
2
Leg Curl
4
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Seated Calf Raise
1
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
20 reps
-
2
Leg Curl
4
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Seated Calf Raise
1
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
20 reps
-
2
Leg Curl
4
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Seated Calf Raise
1
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
20 reps
-
2
Leg Curl
4
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Seated Calf Raise
1
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
20 reps
-
2
Leg Curl
4
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Seated Calf Raise
1
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
20 reps
-
2
Leg Curl
4
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Seated Calf Raise
1
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
20 reps
-
2
Leg Curl
4
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Seated Calf Raise
1
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
20 reps
-
2
Leg Curl
4
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Seated Calf Raise
1
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
20 reps
-
2
Leg Curl
4
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Seated Calf Raise
1
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
2
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
3
Push Up
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
7
Skull Crusher (Barbell)
1 Set
1 Set
6 Reps
6 Reps
-
-
Day 2
1
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
16 Reps
-
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
-
-
-
-
3
Pull-Up (Assisted)
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Chest Supported Lateral Raise
1 Set
1 Set
12 Reps
12 Reps
-
-
5
Bicep Curl (Cable)
1 Set
1 Set
12 Reps
12 Reps
-
-
6
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
2
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
6
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
15 Reps
-
-
7
Tricep Kickback
1 Set
1 Set
12 Reps
12 Reps
-
-
Day 5
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Pull-Up (Weighted)
1 Set
1 Set
6 Reps
6 Reps
-
-
4
Face Pull
1 Set
1 Set
8 Reps
8 Reps
-
-
5
Concentration Curl
1 Set
1 Set
8 Reps
8 Reps
-
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
8 Reps
8 Reps
-
-
Day 6
1
Goblet Squat
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
2
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Stiff Leg Deadlift (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Seated Calf Raise
1 Set
12 Reps
-