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!
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
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
-