Program Description
PPLUL workout split
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 23, 2024 08:07
- Last EditedJun 18, 2025 11:20
Summary
Unlock your strength potential with the PPLUL program, a comprehensive 12-week training plan designed for serious lifters. Comprising five sessions per week, this program focuses on a balanced Push-Pull-Legs split, ensuring every muscle group gets the attention it deserves. With a mix of machines and free weights, you'll engage in targeted exercises like Pull-Ups, Chest Presses, and Hammer Curls, all aimed at maximizing hypertrophy and strength gains. Get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Biceps
10.9%
Triceps
10.8%
Upper Back
10.3%
Quadriceps
10.2%
Lats
8.7%
Front Delts
8.4%
Hamstrings
8%
Middle Delts
8%
Chest
7.3%
Calves
6.1%
Glutes
3.6%
Rear Delts
3.2%
Forearms
1.5%
Abs
1.5%
Adductors
0.7%
Abductors
0.7%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Pull-Up (Assisted)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Face Pull
5
15 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Face Pull
5
15 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Face Pull
5
15 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Face Pull
5
15 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Face Pull
5
15 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Face Pull
5
15 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Face Pull
5
15 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Face Pull
5
15 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Face Pull
5
15 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Face Pull
5
15 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Face Pull
5
15 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Face Pull
5
15 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Preacher Curl (EZ Bar)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
5
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Assisted)3 Sets
12 Reps
-
2
Lat Pulldown3 Sets
12 Reps
-
3
Seated Row (Machine)3 Sets
12 Reps
-
4
Face Pull5 Sets
15 Reps
-
5
Hammer Curl4 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)4 Sets
12 Reps
-
Day 2
1
Chest Press (Machine)3 Sets
12 Reps
-
2
Shoulder Press (Machine)3 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
12 Reps
-
4A
Tricep Pushdown (Cable)3 Sets
12 Reps
-
4B
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
5A
Overhead Tricep Extension (Cable)3 Sets
12 Reps
-
5B
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
Day 4
1
Pull-Up (Assisted)3 Sets
12 Reps
-
2
Lat Pulldown3 Sets
12 Reps
-
3
Chest Press (Machine)3 Sets
12 Reps
-
4
Chest Fly (Machine)3 Sets
12 Reps
-
5
Shoulder Press (Machine)3 Sets
12 Reps
-
6
Preacher Curl (EZ Bar)4 Sets
12 Reps
-
7
Tricep Rope Push Down (Cable)4 Sets
12 Reps
-
Day 3
1
Goblet Squat3 Sets
12 Reps
-
2
Leg Press (45 Degrees)3 Sets
12 Reps
-
3
Leg Curl3 Sets
12 Reps
-
4
Leg Extension3 Sets
12 Reps
-
5
Calf Raise (Bodyweight)5 Sets
15 Reps
-
Day 5
1
Goblet Squat3 Sets
12 Reps
-
2
Leg Press (45 Degrees)3 Sets
12 Reps
-
3
Leg Curl3 Sets
12 Reps
-
4
Leg Extension3 Sets
12 Reps
-
5
Calf Raise (Bodyweight)5 Sets
15 Reps
-