Program Description
Build muscle and strength, easy to progressive overload with minimal fatigue
Program Overview
- LevelAdvanced, Intermediate, Novice
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedAug 23, 2025 04:34
- Last EditedAug 31, 2025 07:05
Summary
Transform your fitness journey with the PPL x U/L x program, a comprehensive 18-week training plan designed for those ready to commit to a 7-day workout schedule. This program expertly combines Push, Pull, and Legs (PPL) with Upper/Lower splits, ensuring balanced muscle development and strength gains. Each session includes a mix of compound and isolation exercises, tailored to maximize your results while incorporating essential rest days focused on recovery and flexibility. Equip yourself with the tools for success and unlock your potential with this dynamic and structured approach to training!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
9.4%
Biceps
8.6%
Front Delts
8.6%
Hamstrings
8.6%
Abs
7.9%
Lats
7.9%
Quadriceps
7.3%
Triceps
7%
Chest
6.8%
Middle Delts
6.6%
Glutes
5.3%
Forearms
3.6%
Lower Back
3.3%
Adductors
3.3%
Other
1.7%
Calves
1.7%
Rear Delts
1.5%
Neck
0.8%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Week 1
1 / 18 Weeks
Day 4
1
Stretching1 Set
-
Day 7
1
Stretching1 Set
-
Day 1
1
Incline Bench Press (Dumbbell)2 Sets
-
2
Chest Fly (Machine)2 Sets
-
3
Seated Shoulder Press (Barbell)2 Sets
-
4
Lateral Raise (Dumbbell)2 Sets
-
5
Dip (Weighted)2 Sets
-
6
V-Handle Tricep Pushdown (Cable)2 Sets
-
Day 2
1
Pull-Up (Weighted)2 Sets
-
2
T-Bar Row2 Sets
-
3
Single Arm Iso Row2 Sets
-
4
Kelso Shrug (chest Supported Row Machine)1 Set
-
5
Rear Delt Fly (Machine)1 Set
-
6
Preacher Curl (machine)2 Sets
-
7
Hammer Curl (Dumbbell)2 Sets
-
Day 3
1
Pendulum Squat2 Sets
-
2
Romanian Deadlift (Barbell)2 Sets
-
3
Hip Adductor (Machine)2 Sets
-
4
Leg Extension2 Sets
-
5
Hamstring Curl2 Sets
-
6
Calf Raise (Leg Press)2 Sets
-
7
Abs Crunch (Machine)2 Sets
-
8
Hanging Leg Raise2 Sets
-
Day 6
1
Pendulum Squat2 Sets
-
2
Romanian Deadlift (Barbell)2 Sets
-
3
Hip Adductor (Machine)2 Sets
-
4
Leg Extension2 Sets
-
5
Hamstring Curl2 Sets
-
6
Abs Crunch (Machine)2 Sets
-
7
Hanging Leg Raise2 Sets
-
Day 5
1
Incline Bench Press (Dumbbell)2 Sets
-
2
T-Bar Row2 Sets
-
3
Seated Shoulder Press (Barbell)2 Sets
-
4
Chest Fly (Machine)1 Set
-
5
Lat Pulldown2 Sets
-
6
Lateral Raise (Dumbbell)2 Sets
-
7
Single Arm Iso Row1 Set
-
8
V-Handle Tricep Pushdown (Cable)2 Sets
-
9
Preacher Curl (machine)2 Sets
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