logo
BoostcampPNG

PPL/UL Chest 3x

by null

Program Description

This program hits every muscle group 2x a week, prioritizing chest for bigger growth. Taking each set to the rep range of 5-9, pushing that last rep to failure for maximum hypertrophy.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 10, 2025 05:26
  • Last Edited
    Aug 12, 2025 12:24

Summary

Unlock your strength with the PPL/UL Chest 3x program, a comprehensive 16-week training plan designed for dedicated lifters. Committing to five days a week, you'll alternate between push, pull, and leg workouts, focusing on building a powerful chest while enhancing overall muscle balance. Each session combines targeted exercises like the Incline Bench Press and Pec Deck, ensuring you maximize your gains with a mix of machines and free weights. Get ready to elevate your performance and sculpt your physique!
Muscle Engagement
Front
Back
MuscleSet
Chest
12.3%
Biceps
9.5%
Hamstrings
9.5%
Upper Back
9.1%
Triceps
8.8%
Lats
7.8%
Quadriceps
7.6%
Front Delts
7.6%
Glutes
7.3%
Middle Delts
4.6%
Rear Delts
3.7%
Lower Back
3%
Abductors
3%
Calves
3%
Abs
1.8%
Forearms
1.2%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Incline Bench Press (Smith Machine)
1
2
10-15 reps
5-9 reps
-
-
8
Pec Deck (Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Incline Bench Press (Smith Machine)
1
2
10-15 reps
5-9 reps
-
-
8
Pec Deck (Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Incline Bench Press (Smith Machine)
1
2
10-15 reps
5-9 reps
-
-
8
Pec Deck (Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Incline Bench Press (Smith Machine)
1
2
10-15 reps
5-9 reps
-
-
8
Pec Deck (Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Incline Bench Press (Smith Machine)
1
2
10-15 reps
5-9 reps
-
-
8
Pec Deck (Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Incline Bench Press (Smith Machine)
1
2
10-15 reps
5-9 reps
-
-
8
Pec Deck (Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Incline Bench Press (Smith Machine)
1
2
10-15 reps
5-9 reps
-
-
8
Pec Deck (Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Incline Bench Press (Smith Machine)
1
2
10-15 reps
5-9 reps
-
-
8
Pec Deck (Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Incline Bench Press (Smith Machine)
1
2
10-15 reps
5-9 reps
-
-
8
Pec Deck (Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Incline Bench Press (Smith Machine)
1
2
10-15 reps
5-9 reps
-
-
8
Pec Deck (Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Incline Bench Press (Smith Machine)
1
2
10-15 reps
5-9 reps
-
-
8
Pec Deck (Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Incline Bench Press (Smith Machine)
1
2
10-15 reps
5-9 reps
-
-
8
Pec Deck (Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Incline Bench Press (Smith Machine)
1
2
10-15 reps
5-9 reps
-
-
8
Pec Deck (Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Incline Bench Press (Smith Machine)
1
2
10-15 reps
5-9 reps
-
-
8
Pec Deck (Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Incline Bench Press (Smith Machine)
1
2
10-15 reps
5-9 reps
-
-
8
Pec Deck (Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
7
Incline Bench Press (Smith Machine)
1
2
10-15 reps
5-9 reps
-
-
8
Pec Deck (Machine)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Hammer Curl (Cable)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
1
2
10-15 reps
5-9 reps
-
-
4
T-Bar Row
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Reverse Pec Deck
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Hammer Curl (Cable)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
1
2
10-15 reps
5-9 reps
-
-
4
T-Bar Row
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Reverse Pec Deck
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Hammer Curl (Cable)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
1
2
10-15 reps
5-9 reps
-
-
4
T-Bar Row
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Reverse Pec Deck
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Hammer Curl (Cable)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
1
2
10-15 reps
5-9 reps
-
-
4
T-Bar Row
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Reverse Pec Deck
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Hammer Curl (Cable)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
1
2
10-15 reps
5-9 reps
-
-
4
T-Bar Row
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Reverse Pec Deck
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Hammer Curl (Cable)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
1
2
10-15 reps
5-9 reps
-
-
4
T-Bar Row
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Reverse Pec Deck
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Hammer Curl (Cable)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
1
2
10-15 reps
5-9 reps
-
-
4
T-Bar Row
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Reverse Pec Deck
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Hammer Curl (Cable)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
1
2
10-15 reps
5-9 reps
-
-
4
T-Bar Row
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Reverse Pec Deck
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Hammer Curl (Cable)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
1
2
10-15 reps
5-9 reps
-
-
4
T-Bar Row
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Reverse Pec Deck
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Hammer Curl (Cable)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
1
2
10-15 reps
5-9 reps
-
-
4
T-Bar Row
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Reverse Pec Deck
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Hammer Curl (Cable)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
1
2
10-15 reps
5-9 reps
-
-
4
T-Bar Row
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Reverse Pec Deck
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Hammer Curl (Cable)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
1
2
10-15 reps
5-9 reps
-
-
4
T-Bar Row
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Reverse Pec Deck
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Hammer Curl (Cable)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
1
2
10-15 reps
5-9 reps
-
-
4
T-Bar Row
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Reverse Pec Deck
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Hammer Curl (Cable)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
1
2
10-15 reps
5-9 reps
-
-
4
T-Bar Row
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Reverse Pec Deck
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Hammer Curl (Cable)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
1
2
10-15 reps
5-9 reps
-
-
4
T-Bar Row
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Reverse Pec Deck
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Hammer Curl (Cable)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
1
2
10-15 reps
5-9 reps
-
-
4
T-Bar Row
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Reverse Pec Deck
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Chest Fly (Cable)
3
5-9 reps
-
3
Lateral Raise (Cable)
2
5-9 reps
-
4
Shoulder Press (Plate Loaded)
2
5-9 reps
-
5
Single Arm Pushdown
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Chest Fly (Cable)
3
5-9 reps
-
3
Lateral Raise (Cable)
2
5-9 reps
-
4
Shoulder Press (Plate Loaded)
2
5-9 reps
-
5
Single Arm Pushdown
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Chest Fly (Cable)
3
5-9 reps
-
3
Lateral Raise (Cable)
2
5-9 reps
-
4
Shoulder Press (Plate Loaded)
2
5-9 reps
-
5
Single Arm Pushdown
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Chest Fly (Cable)
3
5-9 reps
-
3
Lateral Raise (Cable)
2
5-9 reps
-
4
Shoulder Press (Plate Loaded)
2
5-9 reps
-
5
Single Arm Pushdown
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Chest Fly (Cable)
3
5-9 reps
-
3
Lateral Raise (Cable)
2
5-9 reps
-
4
Shoulder Press (Plate Loaded)
2
5-9 reps
-
5
Single Arm Pushdown
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Chest Fly (Cable)
3
5-9 reps
-
3
Lateral Raise (Cable)
2
5-9 reps
-
4
Shoulder Press (Plate Loaded)
2
5-9 reps
-
5
Single Arm Pushdown
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Chest Fly (Cable)
3
5-9 reps
-
3
Lateral Raise (Cable)
2
5-9 reps
-
4
Shoulder Press (Plate Loaded)
2
5-9 reps
-
5
Single Arm Pushdown
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Chest Fly (Cable)
3
5-9 reps
-
3
Lateral Raise (Cable)
2
5-9 reps
-
4
Shoulder Press (Plate Loaded)
2
5-9 reps
-
5
Single Arm Pushdown
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Chest Fly (Cable)
3
5-9 reps
-
3
Lateral Raise (Cable)
2
5-9 reps
-
4
Shoulder Press (Plate Loaded)
2
5-9 reps
-
5
Single Arm Pushdown
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Chest Fly (Cable)
3
5-9 reps
-
3
Lateral Raise (Cable)
2
5-9 reps
-
4
Shoulder Press (Plate Loaded)
2
5-9 reps
-
5
Single Arm Pushdown
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Chest Fly (Cable)
3
5-9 reps
-
3
Lateral Raise (Cable)
2
5-9 reps
-
4
Shoulder Press (Plate Loaded)
2
5-9 reps
-
5
Single Arm Pushdown
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Chest Fly (Cable)
3
5-9 reps
-
3
Lateral Raise (Cable)
2
5-9 reps
-
4
Shoulder Press (Plate Loaded)
2
5-9 reps
-
5
Single Arm Pushdown
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Chest Fly (Cable)
3
5-9 reps
-
3
Lateral Raise (Cable)
2
5-9 reps
-
4
Shoulder Press (Plate Loaded)
2
5-9 reps
-
5
Single Arm Pushdown
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Chest Fly (Cable)
3
5-9 reps
-
3
Lateral Raise (Cable)
2
5-9 reps
-
4
Shoulder Press (Plate Loaded)
2
5-9 reps
-
5
Single Arm Pushdown
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Chest Fly (Cable)
3
5-9 reps
-
3
Lateral Raise (Cable)
2
5-9 reps
-
4
Shoulder Press (Plate Loaded)
2
5-9 reps
-
5
Single Arm Pushdown
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-15 reps
5-9 reps
-
-
2
Chest Fly (Cable)
3
5-9 reps
-
3
Lateral Raise (Cable)
2
5-9 reps
-
4
Shoulder Press (Plate Loaded)
2
5-9 reps
-
5
Single Arm Pushdown
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
5-9 reps
-
-
2
Leg Extension
1
2
10-15 reps
5-9 reps
-
-
3
Hack Squat
2
5-8 reps
-
4
Stiff Leg Deadlift
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-10 reps
-
6
Calf Raise (Machine)
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
2
5-9 reps
-
4
Single Arm Row (Cable)
2
5-9 reps
-
5
Preacher Curl (Barbell)
2
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
8
Hammer Curl (Cable)
1
5-9 reps
-
9
Reverse Pec Deck
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
2
5-9 reps
-
4
Single Arm Row (Cable)
2
5-9 reps
-
5
Preacher Curl (Barbell)
2
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
8
Hammer Curl (Cable)
1
5-9 reps
-
9
Reverse Pec Deck
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
2
5-9 reps
-
4
Single Arm Row (Cable)
2
5-9 reps
-
5
Preacher Curl (Barbell)
2
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
8
Hammer Curl (Cable)
1
5-9 reps
-
9
Reverse Pec Deck
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
2
5-9 reps
-
4
Single Arm Row (Cable)
2
5-9 reps
-
5
Preacher Curl (Barbell)
2
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
8
Hammer Curl (Cable)
1
5-9 reps
-
9
Reverse Pec Deck
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
2
5-9 reps
-
4
Single Arm Row (Cable)
2
5-9 reps
-
5
Preacher Curl (Barbell)
2
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
8
Hammer Curl (Cable)
1
5-9 reps
-
9
Reverse Pec Deck
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
2
5-9 reps
-
4
Single Arm Row (Cable)
2
5-9 reps
-
5
Preacher Curl (Barbell)
2
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
8
Hammer Curl (Cable)
1
5-9 reps
-
9
Reverse Pec Deck
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
2
5-9 reps
-
4
Single Arm Row (Cable)
2
5-9 reps
-
5
Preacher Curl (Barbell)
2
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
8
Hammer Curl (Cable)
1
5-9 reps
-
9
Reverse Pec Deck
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
2
5-9 reps
-
4
Single Arm Row (Cable)
2
5-9 reps
-
5
Preacher Curl (Barbell)
2
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
8
Hammer Curl (Cable)
1
5-9 reps
-
9
Reverse Pec Deck
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
2
5-9 reps
-
4
Single Arm Row (Cable)
2
5-9 reps
-
5
Preacher Curl (Barbell)
2
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
8
Hammer Curl (Cable)
1
5-9 reps
-
9
Reverse Pec Deck
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
2
5-9 reps
-
4
Single Arm Row (Cable)
2
5-9 reps
-
5
Preacher Curl (Barbell)
2
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
8
Hammer Curl (Cable)
1
5-9 reps
-
9
Reverse Pec Deck
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
2
5-9 reps
-
4
Single Arm Row (Cable)
2
5-9 reps
-
5
Preacher Curl (Barbell)
2
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
8
Hammer Curl (Cable)
1
5-9 reps
-
9
Reverse Pec Deck
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
2
5-9 reps
-
4
Single Arm Row (Cable)
2
5-9 reps
-
5
Preacher Curl (Barbell)
2
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
8
Hammer Curl (Cable)
1
5-9 reps
-
9
Reverse Pec Deck
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
2
5-9 reps
-
4
Single Arm Row (Cable)
2
5-9 reps
-
5
Preacher Curl (Barbell)
2
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
8
Hammer Curl (Cable)
1
5-9 reps
-
9
Reverse Pec Deck
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
2
5-9 reps
-
4
Single Arm Row (Cable)
2
5-9 reps
-
5
Preacher Curl (Barbell)
2
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
8
Hammer Curl (Cable)
1
5-9 reps
-
9
Reverse Pec Deck
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
2
5-9 reps
-
4
Single Arm Row (Cable)
2
5-9 reps
-
5
Preacher Curl (Barbell)
2
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
8
Hammer Curl (Cable)
1
5-9 reps
-
9
Reverse Pec Deck
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Wide Grip Lat Pulldown
2
5-9 reps
-
4
Single Arm Row (Cable)
2
5-9 reps
-
5
Preacher Curl (Barbell)
2
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
8
Hammer Curl (Cable)
1
5-9 reps
-
9
Reverse Pec Deck
2
5-9 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Leg Curl
1 Set
2 Sets
10-15 Reps
5-9 Reps
-
-
2
Leg Extension
1 Set
2 Sets
10-15 Reps
5-9 Reps
-
-
3
Hack Squat
2 Sets
5-8 Reps
-
4
Stiff Leg Deadlift
2 Sets
5-9 Reps
-
5
Hip Abductor (Machine)
2 Sets
5-10 Reps
-
6
Calf Raise (Machine)
2 Sets
5-10 Reps
-
7
Incline Bench Press (Smith Machine)
1 Set
2 Sets
10-15 Reps
5-9 Reps
-
-
8
Pec Deck (Machine)
2 Sets
5-9 Reps
-
Day 2
1
Preacher Curl (Barbell)
1 Set
2 Sets
10-15 Reps
5-9 Reps
-
-
2
Hammer Curl (Cable)
2 Sets
5-9 Reps
-
3
Wide Grip Lat Pulldown
1 Set
2 Sets
10-15 Reps
5-9 Reps
-
-
4
T-Bar Row
2 Sets
5-9 Reps
-
5
Single Arm Iso Row
2 Sets
5-9 Reps
-
6
Reverse Pec Deck
2 Sets
5-9 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
10-15 Reps
5-9 Reps
-
-
2
Chest Fly (Cable)
3 Sets
5-9 Reps
-
3
Lateral Raise (Cable)
2 Sets
5-9 Reps
-
4
Shoulder Press (Plate Loaded)
2 Sets
5-9 Reps
-
5
Single Arm Pushdown
2 Sets
5-9 Reps
-
6
JM Press
2 Sets
5-9 Reps
-
Day 5
1
Incline Bench Press (Smith Machine)
2 Sets
5-9 Reps
-
2
Pec Deck (Machine)
2 Sets
5-9 Reps
-
3
Wide Grip Lat Pulldown
2 Sets
5-9 Reps
-
4
Single Arm Row (Cable)
2 Sets
5-9 Reps
-
5
Preacher Curl (Barbell)
2 Sets
5-9 Reps
-
6
Lateral Raise (Cable)
2 Sets
5-9 Reps
-
7
Single Arm Tricep Extension (Cable)
2 Sets
5-9 Reps
-
8
Hammer Curl (Cable)
1 Set
5-9 Reps
-
9
Reverse Pec Deck
2 Sets
5-9 Reps
-
Day 4
1
Leg Curl
1 Set
2 Sets
10-15 Reps
5-9 Reps
-
-
2
Leg Extension
1 Set
2 Sets
10-15 Reps
5-9 Reps
-
-
3
Hack Squat
2 Sets
5-8 Reps
-
4
Stiff Leg Deadlift
2 Sets
5-9 Reps
-
5
Hip Abductor (Machine)
2 Sets
5-10 Reps
-
6
Calf Raise (Machine)
2 Sets
5-10 Reps
-