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Bodybuilding Push Legs Pull
by Benjamin S.
Program Description
Bodybuilding program which is designed to be run 4 times per week. Start with the minimal volume and increase as needed. Rotate between the workouts as needed.
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
May 22, 2024 03:19
Last Edited
May 22, 2024 03:49
down_app
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
6-8 Reps
2
Incline Bench Press (Dumbbell)
1 Set
8-10 Reps
3
Fly Press (Dumbbell)
1 Set
10-12 Reps
4
Seated Overhead Press (Barbell)
1 Set
6-8 Reps
5
Lateral Raise (Cable)
1 Set
8-10 Reps
6
Lateral Raise (Dumbbell)
1 Set
10-12 Reps
7
Tricep Rope Push Down (Cable)
1 Set
8-10 Reps
8
Seated French Press (Dumbbell)
1 Set
10-12 Reps
Day 4
1
Incline Bench Press (Barbell)
1 Set
6-8 Reps
2
Chest Press (Machine)
1 Set
8-10 Reps
3
Dip (Weighted)
1 Set
6-8 Reps
4
Shoulder Press (Machine)
1 Set
8-10 Reps
5
Incline Lateral Raise (Dumbbell)
1 Set
10-12 Reps
6
Lateral Raise (Machine)
1 Set
10-12 Reps
7
Single Arm Pushdown
1 Set
8-10 Reps
8
Leaning Overhead Extension (Cable)
1 Set
10-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
2
Seated Leg Curl
1 Set
10-12 Reps
3
Hack Squat
1 Set
6-8 Reps
4
Leg Press (45 Degrees)
1 Set
8-10 Reps
5
Sissy Squat
1 Set
10-12 Reps
6
Standing Calf Raise (Machine)
1 Set
8-10 Reps
7
Seated Calf Raise (Machine)
1 Set
10-12 Reps
8
Cable Crunch
1 Set
10-12 Reps
Day 5
1
Back Extension
1 Set
8-10 Reps
2
Lying Leg Curl
1 Set
10-12 Reps
3
Pendulum Squat
1 Set
6-8 Reps
4
Squat (Smith Machine)
1 Set
8-10 Reps
5
Leg Extension
1 Set
10-12 Reps
6
Calf Raise (Leg Press)
1 Set
8-10 Reps
7
Single Leg Calf Raise (Dumbbell)
1 Set
10-12 Reps
8
Lying Leg Raise (Weighted)
1 Set
8-10 Reps
Day 3
1
Chest Supported Row (T-Bar)
1 Set
6-8 Reps
2
Incline Row (Dumbbell)
1 Set
8-10 Reps
3
Chin-Up (Weighted)
1 Set
6-8 Reps
4
Single Arm Diagonal Pulldown (Machine)
1 Set
8-10 Reps
5
Shrug (Barbell)
1 Set
10-12 Reps
6
Single Arm Reverse Pec Deck
1 Set
10-12 Reps
7
Pinwheel Curl (Dumbbell)
1 Set
10-12 Reps
8
Preacher Curl (EZ Bar)
1 Set
8-10 Reps
Day 6
1
Chest Supported Row (Machine)
1 Set
6-8 Reps
2
Seated Wide-Grip Row (Cable)
1 Set
8-10 Reps
3
Pull-Up (Weighted)
1 Set
6-8 Reps
4
Lat Pulldown (Neutral Grip)
1 Set
8-10 Reps
5
Shrug (Dumbbell)
1 Set
10-12 Reps
6
Single Arm Reverse Cable Fly
1 Set
10-12 Reps
7
Preacher Hammer Curl (Dumbbell)
1 Set
10-12 Reps
8
Incline Curl (Dumbbell)
1 Set
6-8 Reps
Day 1
1
Bench Press (Barbell)
1 Set
6-8 Reps
2
Incline Bench Press (Dumbbell)
1 Set
8-10 Reps
3
Fly Press (Dumbbell)
1 Set
10-12 Reps
4
Seated Overhead Press (Barbell)
1 Set
6-8 Reps
5
Lateral Raise (Cable)
1 Set
8-10 Reps
6
Lateral Raise (Dumbbell)
1 Set
10-12 Reps
7
Tricep Rope Push Down (Cable)
1 Set
8-10 Reps
8
Seated French Press (Dumbbell)
1 Set
10-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
2
Seated Leg Curl
1 Set
10-12 Reps
3
Hack Squat
1 Set
6-8 Reps
4
Leg Press (45 Degrees)
1 Set
8-10 Reps
5
Sissy Squat
1 Set
10-12 Reps
6
Standing Calf Raise (Machine)
1 Set
8-10 Reps
7
Seated Calf Raise (Machine)
1 Set
10-12 Reps
8
Cable Crunch
1 Set
10-12 Reps
Day 3
1
Chest Supported Row (T-Bar)
1 Set
6-8 Reps
2
Incline Row (Dumbbell)
1 Set
8-10 Reps
3
Chin-Up (Weighted)
1 Set
6-8 Reps
4
Single Arm Diagonal Pulldown (Machine)
1 Set
8-10 Reps
5
Shrug (Barbell)
1 Set
10-12 Reps
6
Single Arm Reverse Pec Deck
1 Set
10-12 Reps
7
Pinwheel Curl (Dumbbell)
1 Set
10-12 Reps
8
Preacher Curl (EZ Bar)
1 Set
8-10 Reps
Day 4
1
Incline Bench Press (Barbell)
1 Set
6-8 Reps
2
Chest Press (Machine)
1 Set
8-10 Reps
3
Dip (Weighted)
1 Set
6-8 Reps
4
Shoulder Press (Machine)
1 Set
8-10 Reps
5
Incline Lateral Raise (Dumbbell)
1 Set
10-12 Reps
6
Lateral Raise (Machine)
1 Set
10-12 Reps
7
Single Arm Pushdown
1 Set
8-10 Reps
8
Leaning Overhead Extension (Cable)
1 Set
10-12 Reps
Day 5
1
Back Extension
1 Set
8-10 Reps
2
Lying Leg Curl
1 Set
10-12 Reps
3
Pendulum Squat
1 Set
6-8 Reps
4
Squat (Smith Machine)
1 Set
8-10 Reps
5
Leg Extension
1 Set
10-12 Reps
6
Calf Raise (Leg Press)
1 Set
8-10 Reps
7
Single Leg Calf Raise (Dumbbell)
1 Set
10-12 Reps
8
Lying Leg Raise (Weighted)
1 Set
8-10 Reps
Day 6
1
Chest Supported Row (Machine)
1 Set
6-8 Reps
2
Seated Wide-Grip Row (Cable)
1 Set
8-10 Reps
3
Pull-Up (Weighted)
1 Set
6-8 Reps
4
Lat Pulldown (Neutral Grip)
1 Set
8-10 Reps
5
Shrug (Dumbbell)
1 Set
10-12 Reps
6
Single Arm Reverse Cable Fly
1 Set
10-12 Reps
7
Preacher Hammer Curl (Dumbbell)
1 Set
10-12 Reps
8
Incline Curl (Dumbbell)
1 Set
6-8 Reps
Day 1
1
Bench Press (Barbell)
1 Set
6-8 Reps
2
Incline Bench Press (Dumbbell)
1 Set
8-10 Reps
3
Fly Press (Dumbbell)
1 Set
10-12 Reps
4
Seated Overhead Press (Barbell)
1 Set
6-8 Reps
5
Lateral Raise (Cable)
1 Set
8-10 Reps
6
Lateral Raise (Dumbbell)
1 Set
10-12 Reps
7
Tricep Rope Push Down (Cable)
1 Set
8-10 Reps
8
Seated French Press (Dumbbell)
1 Set
10-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
2
Seated Leg Curl
1 Set
10-12 Reps
3
Hack Squat
1 Set
6-8 Reps
4
Leg Press (45 Degrees)
1 Set
8-10 Reps
5
Sissy Squat
1 Set
10-12 Reps
6
Standing Calf Raise (Machine)
1 Set
8-10 Reps
7
Seated Calf Raise (Machine)
1 Set
10-12 Reps
8
Cable Crunch
1 Set
10-12 Reps
Day 3
1
Chest Supported Row (T-Bar)
1 Set
6-8 Reps
2
Incline Row (Dumbbell)
1 Set
8-10 Reps
3
Chin-Up (Weighted)
1 Set
6-8 Reps
4
Single Arm Diagonal Pulldown (Machine)
1 Set
8-10 Reps
5
Shrug (Barbell)
1 Set
10-12 Reps
6
Single Arm Reverse Pec Deck
1 Set
10-12 Reps
7
Pinwheel Curl (Dumbbell)
1 Set
10-12 Reps
8
Preacher Curl (EZ Bar)
1 Set
8-10 Reps
Day 4
1
Incline Bench Press (Barbell)
1 Set
6-8 Reps
2
Chest Press (Machine)
1 Set
8-10 Reps
3
Dip (Weighted)
1 Set
6-8 Reps
4
Shoulder Press (Machine)
1 Set
8-10 Reps
5
Incline Lateral Raise (Dumbbell)
1 Set
10-12 Reps
6
Lateral Raise (Machine)
1 Set
10-12 Reps
7
Single Arm Pushdown
1 Set
8-10 Reps
8
Leaning Overhead Extension (Cable)
1 Set
10-12 Reps
Day 5
1
Back Extension
1 Set
8-10 Reps
2
Lying Leg Curl
1 Set
10-12 Reps
3
Pendulum Squat
1 Set
6-8 Reps
4
Squat (Smith Machine)
1 Set
8-10 Reps
5
Leg Extension
1 Set
10-12 Reps
6
Calf Raise (Leg Press)
1 Set
8-10 Reps
7
Single Leg Calf Raise (Dumbbell)
1 Set
10-12 Reps
8
Lying Leg Raise (Weighted)
1 Set
8-10 Reps
Day 6
1
Chest Supported Row (Machine)
1 Set
6-8 Reps
2
Seated Wide-Grip Row (Cable)
1 Set
8-10 Reps
3
Pull-Up (Weighted)
1 Set
6-8 Reps
4
Lat Pulldown (Neutral Grip)
1 Set
8-10 Reps
5
Shrug (Dumbbell)
1 Set
10-12 Reps
6
Single Arm Reverse Cable Fly
1 Set
10-12 Reps
7
Preacher Hammer Curl (Dumbbell)
1 Set
10-12 Reps
8
Incline Curl (Dumbbell)
1 Set
6-8 Reps
Day 1
1
Bench Press (Barbell)
1 Set
6-8 Reps
2
Incline Bench Press (Dumbbell)
1 Set
8-10 Reps
3
Fly Press (Dumbbell)
1 Set
10-12 Reps
4
Seated Overhead Press (Barbell)
1 Set
6-8 Reps
5
Lateral Raise (Cable)
1 Set
8-10 Reps
6
Lateral Raise (Dumbbell)
1 Set
10-12 Reps
7
Tricep Rope Push Down (Cable)
1 Set
8-10 Reps
8
Seated French Press (Dumbbell)
1 Set
10-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
2
Seated Leg Curl
1 Set
10-12 Reps
3
Hack Squat
1 Set
6-8 Reps
4
Leg Press (45 Degrees)
1 Set
8-10 Reps
5
Sissy Squat
1 Set
10-12 Reps
6
Standing Calf Raise (Machine)
1 Set
8-10 Reps
7
Seated Calf Raise (Machine)
1 Set
10-12 Reps
8
Cable Crunch
1 Set
10-12 Reps
Day 3
1
Chest Supported Row (T-Bar)
1 Set
6-8 Reps
2
Incline Row (Dumbbell)
1 Set
8-10 Reps
3
Chin-Up (Weighted)
1 Set
6-8 Reps
4
Single Arm Diagonal Pulldown (Machine)
1 Set
8-10 Reps
5
Shrug (Barbell)
1 Set
10-12 Reps
6
Single Arm Reverse Pec Deck
1 Set
10-12 Reps
7
Pinwheel Curl (Dumbbell)
1 Set
10-12 Reps
8
Preacher Curl (EZ Bar)
1 Set
8-10 Reps
Day 4
1
Incline Bench Press (Barbell)
1 Set
6-8 Reps
2
Chest Press (Machine)
1 Set
8-10 Reps
3
Dip (Weighted)
1 Set
6-8 Reps
4
Shoulder Press (Machine)
1 Set
8-10 Reps
5
Incline Lateral Raise (Dumbbell)
1 Set
10-12 Reps
6
Lateral Raise (Machine)
1 Set
10-12 Reps
7
Single Arm Pushdown
1 Set
8-10 Reps
8
Leaning Overhead Extension (Cable)
1 Set
10-12 Reps
Day 5
1
Back Extension
1 Set
8-10 Reps
2
Lying Leg Curl
1 Set
10-12 Reps
3
Pendulum Squat
1 Set
6-8 Reps
4
Squat (Smith Machine)
1 Set
8-10 Reps
5
Leg Extension
1 Set
10-12 Reps
6
Calf Raise (Leg Press)
1 Set
8-10 Reps
7
Single Leg Calf Raise (Dumbbell)
1 Set
10-12 Reps
8
Lying Leg Raise (Weighted)
1 Set
8-10 Reps
Day 6
1
Chest Supported Row (Machine)
1 Set
6-8 Reps
2
Seated Wide-Grip Row (Cable)
1 Set
8-10 Reps
3
Pull-Up (Weighted)
1 Set
6-8 Reps
4
Lat Pulldown (Neutral Grip)
1 Set
8-10 Reps
5
Shrug (Dumbbell)
1 Set
10-12 Reps
6
Single Arm Reverse Cable Fly
1 Set
10-12 Reps
7
Preacher Hammer Curl (Dumbbell)
1 Set
10-12 Reps
8
Incline Curl (Dumbbell)
1 Set
6-8 Reps
Day 1
1
Bench Press (Barbell)
1 Set
6-8 Reps
2
Incline Bench Press (Dumbbell)
1 Set
8-10 Reps
3
Fly Press (Dumbbell)
1 Set
10-12 Reps
4
Seated Overhead Press (Barbell)
1 Set
6-8 Reps
5
Lateral Raise (Cable)
1 Set
8-10 Reps
6
Lateral Raise (Dumbbell)
1 Set
10-12 Reps
7
Tricep Rope Push Down (Cable)
1 Set
8-10 Reps
8
Seated French Press (Dumbbell)
1 Set
10-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
2
Seated Leg Curl
1 Set
10-12 Reps
3
Hack Squat
1 Set
6-8 Reps
4
Leg Press (45 Degrees)
1 Set
8-10 Reps
5
Sissy Squat
1 Set
10-12 Reps
6
Standing Calf Raise (Machine)
1 Set
8-10 Reps
7
Seated Calf Raise (Machine)
1 Set
10-12 Reps
8
Cable Crunch
1 Set
10-12 Reps
Day 3
1
Chest Supported Row (T-Bar)
1 Set
6-8 Reps
2
Incline Row (Dumbbell)
1 Set
8-10 Reps
3
Chin-Up (Weighted)
1 Set
6-8 Reps
4
Single Arm Diagonal Pulldown (Machine)
1 Set
8-10 Reps
5
Shrug (Barbell)
1 Set
10-12 Reps
6
Single Arm Reverse Pec Deck
1 Set
10-12 Reps
7
Pinwheel Curl (Dumbbell)
1 Set
10-12 Reps
8
Preacher Curl (EZ Bar)
1 Set
8-10 Reps
Day 4
1
Incline Bench Press (Barbell)
1 Set
6-8 Reps
2
Chest Press (Machine)
1 Set
8-10 Reps
3
Dip (Weighted)
1 Set
6-8 Reps
4
Shoulder Press (Machine)
1 Set
8-10 Reps
5
Incline Lateral Raise (Dumbbell)
1 Set
10-12 Reps
6
Lateral Raise (Machine)
1 Set
10-12 Reps
7
Single Arm Pushdown
1 Set
8-10 Reps
8
Leaning Overhead Extension (Cable)
1 Set
10-12 Reps
Day 5
1
Back Extension
1 Set
8-10 Reps
2
Lying Leg Curl
1 Set
10-12 Reps
3
Pendulum Squat
1 Set
6-8 Reps
4
Squat (Smith Machine)
1 Set
8-10 Reps
5
Leg Extension
1 Set
10-12 Reps
6
Calf Raise (Leg Press)
1 Set
8-10 Reps
7
Single Leg Calf Raise (Dumbbell)
1 Set
10-12 Reps
8
Lying Leg Raise (Weighted)
1 Set
8-10 Reps
Day 6
1
Chest Supported Row (Machine)
1 Set
6-8 Reps
2
Seated Wide-Grip Row (Cable)
1 Set
8-10 Reps
3
Pull-Up (Weighted)
1 Set
6-8 Reps
4
Lat Pulldown (Neutral Grip)
1 Set
8-10 Reps
5
Shrug (Dumbbell)
1 Set
10-12 Reps
6
Single Arm Reverse Cable Fly
1 Set
10-12 Reps
7
Preacher Hammer Curl (Dumbbell)
1 Set
10-12 Reps
8
Incline Curl (Dumbbell)
1 Set
6-8 Reps
Day 1
1
Bench Press (Barbell)
1 Set
6-8 Reps
2
Incline Bench Press (Dumbbell)
1 Set
8-10 Reps
3
Fly Press (Dumbbell)
1 Set
10-12 Reps
4
Seated Overhead Press (Barbell)
1 Set
6-8 Reps
5
Lateral Raise (Cable)
1 Set
8-10 Reps
6
Lateral Raise (Dumbbell)
1 Set
10-12 Reps
7
Tricep Rope Push Down (Cable)
1 Set
8-10 Reps
8
Seated French Press (Dumbbell)
1 Set
10-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
2
Seated Leg Curl
1 Set
10-12 Reps
3
Hack Squat
1 Set
6-8 Reps
4
Leg Press (45 Degrees)
1 Set
8-10 Reps
5
Sissy Squat
1 Set
10-12 Reps
6
Standing Calf Raise (Machine)
1 Set
8-10 Reps
7
Seated Calf Raise (Machine)
1 Set
10-12 Reps
8
Cable Crunch
1 Set
10-12 Reps
Day 3
1
Chest Supported Row (T-Bar)
1 Set
6-8 Reps
2
Incline Row (Dumbbell)
1 Set
8-10 Reps
3
Chin-Up (Weighted)
1 Set
6-8 Reps
4
Single Arm Diagonal Pulldown (Machine)
1 Set
8-10 Reps
5
Shrug (Barbell)
1 Set
10-12 Reps
6
Single Arm Reverse Pec Deck
1 Set
10-12 Reps
7
Pinwheel Curl (Dumbbell)
1 Set
10-12 Reps
8
Preacher Curl (EZ Bar)
1 Set
8-10 Reps
Day 4
1
Incline Bench Press (Barbell)
1 Set
6-8 Reps
2
Chest Press (Machine)
1 Set
8-10 Reps
3
Dip (Weighted)
1 Set
6-8 Reps
4
Shoulder Press (Machine)
1 Set
8-10 Reps
5
Incline Lateral Raise (Dumbbell)
1 Set
10-12 Reps
6
Lateral Raise (Machine)
1 Set
10-12 Reps
7
Single Arm Pushdown
1 Set
8-10 Reps
8
Leaning Overhead Extension (Cable)
1 Set
10-12 Reps
Day 5
1
Back Extension
1 Set
8-10 Reps
2
Lying Leg Curl
1 Set
10-12 Reps
3
Pendulum Squat
1 Set
6-8 Reps
4
Squat (Smith Machine)
1 Set
8-10 Reps
5
Leg Extension
1 Set
10-12 Reps
6
Calf Raise (Leg Press)
1 Set
8-10 Reps
7
Single Leg Calf Raise (Dumbbell)
1 Set
10-12 Reps
8
Lying Leg Raise (Weighted)
1 Set
8-10 Reps
Day 6
1
Chest Supported Row (Machine)
1 Set
6-8 Reps
2
Seated Wide-Grip Row (Cable)
1 Set
8-10 Reps
3
Pull-Up (Weighted)
1 Set
6-8 Reps
4
Lat Pulldown (Neutral Grip)
1 Set
8-10 Reps
5
Shrug (Dumbbell)
1 Set
10-12 Reps
6
Single Arm Reverse Cable Fly
1 Set
10-12 Reps
7
Preacher Hammer Curl (Dumbbell)
1 Set
10-12 Reps
8
Incline Curl (Dumbbell)
1 Set
6-8 Reps
Day 1
1
Bench Press (Barbell)
1 Set
6-8 Reps
2
Incline Bench Press (Dumbbell)
1 Set
8-10 Reps
3
Fly Press (Dumbbell)
1 Set
10-12 Reps
4
Seated Overhead Press (Barbell)
1 Set
6-8 Reps
5
Lateral Raise (Cable)
1 Set
8-10 Reps
6
Lateral Raise (Dumbbell)
1 Set
10-12 Reps
7
Tricep Rope Push Down (Cable)
1 Set
8-10 Reps
8
Seated French Press (Dumbbell)
1 Set
10-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
2
Seated Leg Curl
1 Set
10-12 Reps
3
Hack Squat
1 Set
6-8 Reps
4
Leg Press (45 Degrees)
1 Set
8-10 Reps
5
Sissy Squat
1 Set
10-12 Reps
6
Standing Calf Raise (Machine)
1 Set
8-10 Reps
7
Seated Calf Raise (Machine)
1 Set
10-12 Reps
8
Cable Crunch
1 Set
10-12 Reps
Day 3
1
Chest Supported Row (T-Bar)
1 Set
6-8 Reps
2
Incline Row (Dumbbell)
1 Set
8-10 Reps
3
Chin-Up (Weighted)
1 Set
6-8 Reps
4
Single Arm Diagonal Pulldown (Machine)
1 Set
8-10 Reps
5
Shrug (Barbell)
1 Set
10-12 Reps
6
Single Arm Reverse Pec Deck
1 Set
10-12 Reps
7
Pinwheel Curl (Dumbbell)
1 Set
10-12 Reps
8
Preacher Curl (EZ Bar)
1 Set
8-10 Reps
Day 4
1
Incline Bench Press (Barbell)
1 Set
6-8 Reps
2
Chest Press (Machine)
1 Set
8-10 Reps
3
Dip (Weighted)
1 Set
6-8 Reps
4
Shoulder Press (Machine)
1 Set
8-10 Reps
5
Incline Lateral Raise (Dumbbell)
1 Set
10-12 Reps
6
Lateral Raise (Machine)
1 Set
10-12 Reps
7
Single Arm Pushdown
1 Set
8-10 Reps
8
Leaning Overhead Extension (Cable)
1 Set
10-12 Reps
Day 5
1
Back Extension
1 Set
8-10 Reps
2
Lying Leg Curl
1 Set
10-12 Reps
3
Pendulum Squat
1 Set
6-8 Reps
4
Squat (Smith Machine)
1 Set
8-10 Reps
5
Leg Extension
1 Set
10-12 Reps
6
Calf Raise (Leg Press)
1 Set
8-10 Reps
7
Single Leg Calf Raise (Dumbbell)
1 Set
10-12 Reps
8
Lying Leg Raise (Weighted)
1 Set
8-10 Reps
Day 6
1
Chest Supported Row (Machine)
1 Set
6-8 Reps
2
Seated Wide-Grip Row (Cable)
1 Set
8-10 Reps
3
Pull-Up (Weighted)
1 Set
6-8 Reps
4
Lat Pulldown (Neutral Grip)
1 Set
8-10 Reps
5
Shrug (Dumbbell)
1 Set
10-12 Reps
6
Single Arm Reverse Cable Fly
1 Set
10-12 Reps
7
Preacher Hammer Curl (Dumbbell)
1 Set
10-12 Reps
8
Incline Curl (Dumbbell)
1 Set
6-8 Reps
Day 1
1
Bench Press (Barbell)
1 Set
6-8 Reps
2
Incline Bench Press (Dumbbell)
1 Set
8-10 Reps
3
Fly Press (Dumbbell)
1 Set
10-12 Reps
4
Seated Overhead Press (Barbell)
1 Set
6-8 Reps
5
Lateral Raise (Cable)
1 Set
8-10 Reps
6
Lateral Raise (Dumbbell)
1 Set
10-12 Reps
7
Tricep Rope Push Down (Cable)
1 Set
8-10 Reps
8
Seated French Press (Dumbbell)
1 Set
10-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
2
Seated Leg Curl
1 Set
10-12 Reps
3
Hack Squat
1 Set
6-8 Reps
4
Leg Press (45 Degrees)
1 Set
8-10 Reps
5
Sissy Squat
1 Set
10-12 Reps
6
Standing Calf Raise (Machine)
1 Set
8-10 Reps
7
Seated Calf Raise (Machine)
1 Set
10-12 Reps
8
Cable Crunch
1 Set
10-12 Reps
Day 3
1
Chest Supported Row (T-Bar)
1 Set
6-8 Reps
2
Incline Row (Dumbbell)
1 Set
8-10 Reps
3
Chin-Up (Weighted)
1 Set
6-8 Reps
4
Single Arm Diagonal Pulldown (Machine)
1 Set
8-10 Reps
5
Shrug (Barbell)
1 Set
10-12 Reps
6
Single Arm Reverse Pec Deck
1 Set
10-12 Reps
7
Pinwheel Curl (Dumbbell)
1 Set
10-12 Reps
8
Preacher Curl (EZ Bar)
1 Set
8-10 Reps
Day 4
1
Incline Bench Press (Barbell)
1 Set
6-8 Reps
2
Chest Press (Machine)
1 Set
8-10 Reps
3
Dip (Weighted)
1 Set
6-8 Reps
4
Shoulder Press (Machine)
1 Set
8-10 Reps
5
Incline Lateral Raise (Dumbbell)
1 Set
10-12 Reps
6
Lateral Raise (Machine)
1 Set
10-12 Reps
7
Single Arm Pushdown
1 Set
8-10 Reps
8
Leaning Overhead Extension (Cable)
1 Set
10-12 Reps
Day 5
1
Back Extension
1 Set
8-10 Reps
2
Lying Leg Curl
1 Set
10-12 Reps
3
Pendulum Squat
1 Set
6-8 Reps
4
Squat (Smith Machine)
1 Set
8-10 Reps
5
Leg Extension
1 Set
10-12 Reps
6
Calf Raise (Leg Press)
1 Set
8-10 Reps
7
Single Leg Calf Raise (Dumbbell)
1 Set
10-12 Reps
8
Lying Leg Raise (Weighted)
1 Set
8-10 Reps
Day 6
1
Chest Supported Row (Machine)
1 Set
6-8 Reps
2
Seated Wide-Grip Row (Cable)
1 Set
8-10 Reps
3
Pull-Up (Weighted)
1 Set
6-8 Reps
4
Lat Pulldown (Neutral Grip)
1 Set
8-10 Reps
5
Shrug (Dumbbell)
1 Set
10-12 Reps
6
Single Arm Reverse Cable Fly
1 Set
10-12 Reps
7
Preacher Hammer Curl (Dumbbell)
1 Set
10-12 Reps
8
Incline Curl (Dumbbell)
1 Set
6-8 Reps