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Upper Lower PPL

by Aaron P.
2 athletes joined

Program Description

Mo-Fr - 5 days a week Sa-Su - Rest Progress weight when hitting all reps.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 05, 2024 10:07
  • Last Edited
    Jun 18, 2025 09:51

Summary

Unlock your strength with the Upper Lower PPL program, a comprehensive 12-week training plan designed for those looking to maximize their gains. This 5-day split focuses on alternating upper and lower body workouts, incorporating powerful compound movements like squats and bench presses to build muscle and enhance performance. Each session is structured to challenge your limits while ensuring recovery, making it perfect for dedicated lifters ready to take their training to the next level. Equip yourself with determination and a full gym to transform your physique and strength!
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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
Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Arnold Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Arnold Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Arnold Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Arnold Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Arnold Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Arnold Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Arnold Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Arnold Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Arnold Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Arnold Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Arnold Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Arnold Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Ab Wheel
3
15 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Ab Wheel
3
15 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Ab Wheel
3
15 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Ab Wheel
3
15 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Ab Wheel
3
15 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Ab Wheel
3
15 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Ab Wheel
3
15 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Ab Wheel
3
15 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Ab Wheel
3
15 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Ab Wheel
3
15 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Ab Wheel
3
15 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Ab Wheel
3
15 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Deadlift (Barbell)
4 Sets
6 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Leg Curl
3 Sets
10 Reps
-
5
Standing Calf Raise
4 Sets
15 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Seated Row (Cable)
4 Sets
8 Reps
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
4
Pull-Up (Weighted)
3 Sets
8 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
2
Chest Fly (Cable)
3 Sets
12 Reps
-
3
Arnold Press
4 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Skull Crusher
3 Sets
12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
Day 4
1
Lat Pulldown
4 Sets
12 Reps
-
2
Dumbbell Row
4 Sets
12 Reps
-
3
Face Pull
3 Sets
12 Reps
-
4
Upright Row (Barbell)
3 Sets
15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
6
Farmer's Walk (Weighted)
3 Sets
-
Day 5
1
Squat (Barbell)
4 Sets
10 Reps
-
2
Lying Leg Curl
4 Sets
12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
4
Standing Calf Raise
4 Sets
20 Reps
-
5
Ab Wheel
3 Sets
15 Reps
-
6
Side Crunch (Cable)
3 Sets
15 Reps
-