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PPLUL

by Akash
1 athletes joined

Program Description

PPLUL workout split

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 23, 2024 08:07
  • Last Edited
    Jun 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!
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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
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 Pulldown
3 Sets
12 Reps
-
3
Seated Row (Machine)
3 Sets
12 Reps
-
4
Face Pull
5 Sets
15 Reps
-
5
Hammer Curl
4 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 Pulldown
3 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 Squat
3 Sets
12 Reps
-
2
Leg Press (45 Degrees)
3 Sets
12 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Calf Raise (Bodyweight)
5 Sets
15 Reps
-
Day 5
1
Goblet Squat
3 Sets
12 Reps
-
2
Leg Press (45 Degrees)
3 Sets
12 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Calf Raise (Bodyweight)
5 Sets
15 Reps
-