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BoostcampPNG

Push pull legs final form

by Chokiuwu

Program Description

Build muscle

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 15, 2026 11:11
  • Last Edited
    Jan 15, 2026 11:23
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Upper Back
11.4%
Biceps
10.5%
Lats
10%
Front Delts
9.5%
Chest
9.1%
Hamstrings
7.3%
Quadriceps
5.5%
Glutes
5.5%
Middle Delts
4.5%
Rear Delts
4.1%
Abs
3.2%
Forearms
2.7%
Lower Back
2.3%
Calves
1.8%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Chest Press (Machine)
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Tricep Extension (Cable)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Tricep Extension (Cable)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Tricep Extension (Cable)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Tricep Extension (Cable)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Tricep Extension (Cable)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Tricep Extension (Cable)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Tricep Extension (Cable)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Tricep Extension (Cable)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Tricep Extension (Cable)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Tricep Extension (Cable)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Tricep Extension (Cable)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Tricep Extension (Cable)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Tricep Extension (Cable)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Tricep Extension (Cable)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Tricep Extension (Cable)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Tricep Extension (Cable)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Tricep Extension (Cable)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Tricep Extension (Cable)
2
-
5
Tricep Pushdown (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Pendulum Squat
1
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Pendulum Squat
1
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Pendulum Squat
1
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Pendulum Squat
1
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Pendulum Squat
1
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Pendulum Squat
1
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Pendulum Squat
1
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Pendulum Squat
1
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Pendulum Squat
1
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Pendulum Squat
1
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Pendulum Squat
1
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Pendulum Squat
1
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Pendulum Squat
1
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Pendulum Squat
1
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Pendulum Squat
1
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Pendulum Squat
1
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Pendulum Squat
1
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Pendulum Squat
1
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Bench Press (Barbell)
2
-
4
Low to high fly
2
-
5
Overhead Press (Machine)
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Bench Press (Barbell)
2
-
4
Low to high fly
2
-
5
Overhead Press (Machine)
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Bench Press (Barbell)
2
-
4
Low to high fly
2
-
5
Overhead Press (Machine)
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Bench Press (Barbell)
2
-
4
Low to high fly
2
-
5
Overhead Press (Machine)
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Bench Press (Barbell)
2
-
4
Low to high fly
2
-
5
Overhead Press (Machine)
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Bench Press (Barbell)
2
-
4
Low to high fly
2
-
5
Overhead Press (Machine)
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Bench Press (Barbell)
2
-
4
Low to high fly
2
-
5
Overhead Press (Machine)
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Bench Press (Barbell)
2
-
4
Low to high fly
2
-
5
Overhead Press (Machine)
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Bench Press (Barbell)
2
-
4
Low to high fly
2
-
5
Overhead Press (Machine)
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Bench Press (Barbell)
2
-
4
Low to high fly
2
-
5
Overhead Press (Machine)
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Bench Press (Barbell)
2
-
4
Low to high fly
2
-
5
Overhead Press (Machine)
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Bench Press (Barbell)
2
-
4
Low to high fly
2
-
5
Overhead Press (Machine)
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Bench Press (Barbell)
2
-
4
Low to high fly
2
-
5
Overhead Press (Machine)
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Bench Press (Barbell)
2
-
4
Low to high fly
2
-
5
Overhead Press (Machine)
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Bench Press (Barbell)
2
-
4
Low to high fly
2
-
5
Overhead Press (Machine)
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Bench Press (Barbell)
2
-
4
Low to high fly
2
-
5
Overhead Press (Machine)
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Bench Press (Barbell)
2
-
4
Low to high fly
2
-
5
Overhead Press (Machine)
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Chest Supported Row (Machine)
2
-
3
Bench Press (Barbell)
2
-
4
Low to high fly
2
-
5
Overhead Press (Machine)
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Pushdown (Cable)
2
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
-
2
Chest Fly (Machine)
2 Sets
-
3
Chest Press (Machine)
1 Set
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Bicep Curl (Dumbbell)
2 Sets
-
6
Hammer Curl (Dumbbell)
2 Sets
-
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
T-Bar Row
2 Sets
-
4
Tricep Extension (Cable)
2 Sets
-
5
Tricep Pushdown (Cable)
2 Sets
-
6
Reverse Pec Deck
3 Sets
-
Day 3
1
Hack Squat
3 Sets
-
2
Leg Extension
2 Sets
-
3
Leg Curl
2 Sets
-
4
Stiff Leg Deadlift
2 Sets
-
5
Pendulum Squat
1 Set
-
6
Standing Calf Raise
2 Sets
-
Day 4
1
Lat Pulldown
2 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Bench Press (Barbell)
2 Sets
-
4
Low to high fly
2 Sets
-
5
Overhead Press (Machine)
2 Sets
-
6
Bicep Curl (Machine)
2 Sets
-
7
Tricep Pushdown (Cable)
2 Sets
-