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BoostcampPNG

5 Day PLPLA

by Kyle Piscopo

Program Description

To help my gf train

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 18, 2026 06:31
  • Last Edited
    Mar 19, 2026 12:44
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.2%
Glutes
10.2%
Hamstrings
9.6%
Front Delts
9%
Quadriceps
8.5%
Biceps
7.6%
Upper Back
7.3%
Chest
6.2%
Middle Delts
5.1%
Lats
5.1%
Rear Delts
4.5%
Abs
4%
Lower Back
3.4%
Calves
3.4%
Forearms
3.4%
Abductors
2%
Adductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Chest Press (Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Pec Deck (Machine)
2
12 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Pec Deck (Machine)
2
12 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Pec Deck (Machine)
2
12 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Pec Deck (Machine)
2
12 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Pec Deck (Machine)
2
12 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Pec Deck (Machine)
2
12 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Pec Deck (Machine)
2
12 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Pec Deck (Machine)
2
12 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Pec Deck (Machine)
2
12 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Pec Deck (Machine)
2
12 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Pec Deck (Machine)
2
12 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Pec Deck (Machine)
2
12 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
12 reps
-
5
Lunge (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
12 reps
-
5
Lunge (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
12 reps
-
5
Lunge (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
12 reps
-
5
Lunge (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
12 reps
-
5
Lunge (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
12 reps
-
5
Lunge (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
12 reps
-
5
Lunge (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
12 reps
-
5
Lunge (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
12 reps
-
5
Lunge (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
12 reps
-
5
Lunge (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
12 reps
-
5
Lunge (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Leg Extension
2
12 reps
-
5
Lunge (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Dumbbell Row
3
10 reps
-
4
Rear Delt Fly (Machine)
2
12 reps
-
5
Face Pull
2
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Dumbbell Row
3
10 reps
-
4
Rear Delt Fly (Machine)
2
12 reps
-
5
Face Pull
2
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Dumbbell Row
3
10 reps
-
4
Rear Delt Fly (Machine)
2
12 reps
-
5
Face Pull
2
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Dumbbell Row
3
10 reps
-
4
Rear Delt Fly (Machine)
2
12 reps
-
5
Face Pull
2
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Dumbbell Row
3
10 reps
-
4
Rear Delt Fly (Machine)
2
12 reps
-
5
Face Pull
2
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Dumbbell Row
3
10 reps
-
4
Rear Delt Fly (Machine)
2
12 reps
-
5
Face Pull
2
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Dumbbell Row
3
10 reps
-
4
Rear Delt Fly (Machine)
2
12 reps
-
5
Face Pull
2
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Dumbbell Row
3
10 reps
-
4
Rear Delt Fly (Machine)
2
12 reps
-
5
Face Pull
2
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Dumbbell Row
3
10 reps
-
4
Rear Delt Fly (Machine)
2
12 reps
-
5
Face Pull
2
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Dumbbell Row
3
10 reps
-
4
Rear Delt Fly (Machine)
2
12 reps
-
5
Face Pull
2
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Dumbbell Row
3
10 reps
-
4
Rear Delt Fly (Machine)
2
12 reps
-
5
Face Pull
2
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Dumbbell Row
3
10 reps
-
4
Rear Delt Fly (Machine)
2
12 reps
-
5
Face Pull
2
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Step-Up (Weighted)
2
12 reps
-
5
Hip Abductor (Machine)
2
12 reps
-
6
Calf Raise (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Step-Up (Weighted)
2
12 reps
-
5
Hip Abductor (Machine)
2
12 reps
-
6
Calf Raise (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Step-Up (Weighted)
2
12 reps
-
5
Hip Abductor (Machine)
2
12 reps
-
6
Calf Raise (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Step-Up (Weighted)
2
12 reps
-
5
Hip Abductor (Machine)
2
12 reps
-
6
Calf Raise (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Step-Up (Weighted)
2
12 reps
-
5
Hip Abductor (Machine)
2
12 reps
-
6
Calf Raise (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Step-Up (Weighted)
2
12 reps
-
5
Hip Abductor (Machine)
2
12 reps
-
6
Calf Raise (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Step-Up (Weighted)
2
12 reps
-
5
Hip Abductor (Machine)
2
12 reps
-
6
Calf Raise (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Step-Up (Weighted)
2
12 reps
-
5
Hip Abductor (Machine)
2
12 reps
-
6
Calf Raise (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Step-Up (Weighted)
2
12 reps
-
5
Hip Abductor (Machine)
2
12 reps
-
6
Calf Raise (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Step-Up (Weighted)
2
12 reps
-
5
Hip Abductor (Machine)
2
12 reps
-
6
Calf Raise (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Step-Up (Weighted)
2
12 reps
-
5
Hip Abductor (Machine)
2
12 reps
-
6
Calf Raise (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Step-Up (Weighted)
2
12 reps
-
5
Hip Abductor (Machine)
2
12 reps
-
6
Calf Raise (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Skull Crusher (Barbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Skull Crusher (Barbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Skull Crusher (Barbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Skull Crusher (Barbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Skull Crusher (Barbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Skull Crusher (Barbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Skull Crusher (Barbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Skull Crusher (Barbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Skull Crusher (Barbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Skull Crusher (Barbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Skull Crusher (Barbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Skull Crusher (Barbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Rear Delt Fly (Machine)
2
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
3 Sets
12 Reps
-
5
Pec Deck (Machine)
2 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
Day 2
1
Hack Squat
3 Sets
8 Reps
-
2
Leg Press
3 Sets
10 Reps
-
3
Hip Thrust (Machine)
3 Sets
10 Reps
-
4
Leg Extension
2 Sets
12 Reps
-
5
Lunge (Dumbbell)
2 Sets
12 Reps
-
6
Calf Raise (Leg Press)
3 Sets
12 Reps
-
Day 3
1
Lat Pulldown
3 Sets
8 Reps
-
2
Seated Row (Cable)
3 Sets
8 Reps
-
3
Dumbbell Row
3 Sets
10 Reps
-
4
Rear Delt Fly (Machine)
2 Sets
12 Reps
-
5
Face Pull
2 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
2
Hip Thrust (Machine)
3 Sets
10 Reps
-
3
Lying Leg Curl
3 Sets
12 Reps
-
4
Step-Up (Weighted)
2 Sets
12 Reps
-
5
Hip Abductor (Machine)
2 Sets
12 Reps
-
6
Calf Raise (Machine)
3 Sets
12 Reps
-
Day 5
1
Bench Press (Close Grip)
3 Sets
8 Reps
-
2
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
3
Skull Crusher (Barbell)
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5
Lateral Raise (Cable)
3 Sets
12 Reps
-
6
Rear Delt Fly (Machine)
2 Sets
12 Reps
-