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PPL Strength and Growth Blueprint

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Program Description

This novice-friendly training program is designed to help you gain strength. Perfect for those with some experience in lifting, this program has easy-to-follow workouts that gradually increase in intensity, making sure that you see progress without feeling overwhelmed.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 09, 2025 09:55
  • Last Edited
    Jun 18, 2025 11:06

Summary

Unleash your potential with the PPL Strength and Growth program, a comprehensive 12-week journey designed for serious lifters looking to build muscle and strength. Comprising five training days each week, this program focuses on a balanced push-pull-legs split, ensuring all major muscle groups are targeted effectively. Each workout emphasizes technique and muscle fatigue over sheer weight, making it perfect for those ready to elevate their fitness game. Equip yourself with a full gym and prepare for transformative gains!
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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)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
High-Low Cable Press
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
High-Low Cable Press
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
High-Low Cable Press
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
High-Low Cable Press
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
High-Low Cable Press
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
High-Low Cable Press
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
High-Low Cable Press
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
High-Low Cable Press
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
High-Low Cable Press
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
High-Low Cable Press
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
High-Low Cable Press
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
High-Low Cable Press
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Pullover (Dumbbell)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Pullover (Dumbbell)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Pullover (Dumbbell)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Pullover (Dumbbell)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Pullover (Dumbbell)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Pullover (Dumbbell)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Pullover (Dumbbell)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Pullover (Dumbbell)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Pullover (Dumbbell)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Pullover (Dumbbell)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Pullover (Dumbbell)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Pullover (Dumbbell)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Hammer Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-15 reps
-
3
Seated Dip (Machine)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Chest Supported Row (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-15 reps
-
3
Seated Dip (Machine)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Chest Supported Row (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-15 reps
-
3
Seated Dip (Machine)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Chest Supported Row (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-15 reps
-
3
Seated Dip (Machine)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Chest Supported Row (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-15 reps
-
3
Seated Dip (Machine)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Chest Supported Row (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-15 reps
-
3
Seated Dip (Machine)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Chest Supported Row (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-15 reps
-
3
Seated Dip (Machine)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Chest Supported Row (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-15 reps
-
3
Seated Dip (Machine)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Chest Supported Row (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-15 reps
-
3
Seated Dip (Machine)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Chest Supported Row (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-15 reps
-
3
Seated Dip (Machine)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Chest Supported Row (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-15 reps
-
3
Seated Dip (Machine)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Chest Supported Row (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-15 reps
-
3
Seated Dip (Machine)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Chest Supported Row (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12-15 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12-15 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12-15 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12-15 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12-15 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12-15 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12-15 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12-15 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12-15 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12-15 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12-15 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12-15 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
12-15 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12-15 Reps
-
3
High-Low Cable Press
3 Sets
12-15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
-
6
Tricep Extension (Machine)
3 Sets
12-15 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
Day 2
1
Wide Grip Lat Pulldown
4 Sets
12-15 Reps
-
2
Single Arm High Row (Cable)
3 Sets
12-15 Reps
-
3
Seated Row (Cable)
3 Sets
12-15 Reps
-
4
Chest Supported Row (Machine)
3 Sets
12-15 Reps
-
5
Pullover (Dumbbell)
3 Sets
12-15 Reps
-
6
Bayesian Curl
3 Sets
12-15 Reps
-
7
Hammer Curl (Cable)
3 Sets
12-15 Reps
-
Day 4
1
Chest Fly (Machine)
4 Sets
12-15 Reps
-
2
Incline Bench Press (Smith Machine)
3 Sets
12-15 Reps
-
3
Seated Dip (Machine)
3 Sets
12-15 Reps
-
4
Bent Over Row (Barbell)
4 Sets
12-15 Reps
-
5
Straight Arm Pulldown
3 Sets
12-15 Reps
-
6
Chest Supported Row (Machine)
3 Sets
12-15 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
5
Standing Calf Raise
3 Sets
20 Reps
-
6
Walking Lunge (Dumbbell)
3 Sets
12-15 Reps
-
Day 5
1
Seated Military Press (Smith Machine)
3 Sets
12-15 Reps
-
2
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
4
Bayesian Curl
3 Sets
12-15 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
-
6
Hammer Curl
3 Sets
12-15 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
8
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
9
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
-