Program Description
Bodybuilding program
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJul 13, 2025 07:07
- Last EditedJul 14, 2025 04:15
Summary
Unlock your potential with the Trainer Winny Sample PPL program, a comprehensive 12-week journey designed for those ready to elevate their training. Committing to six days a week, you'll engage in a balanced push-pull-legs split that targets every major muscle group through a variety of exercises, including barbell and dumbbell lifts, cable movements, and bodyweight challenges. Each session is structured to optimize strength gains while enhancing muscle definition, ensuring you stay motivated and on track. Get ready to transform your physique and push your limits!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-20 reps
-
5A
Lateral Raise (Cable)
3
12-20 reps
-
5B
Skull Crusher (Barbell)
3
12-20 reps
-
6A
Lateral Raise (Dumbbell)
1
-
6B
Tricep Pushdown (Cable)
3
12-20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-20 reps
-
5A
Lateral Raise (Cable)
3
12-20 reps
-
5B
Skull Crusher (Barbell)
3
12-20 reps
-
6A
Lateral Raise (Dumbbell)
1
-
6B
Tricep Pushdown (Cable)
3
12-20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-20 reps
-
5A
Lateral Raise (Cable)
3
12-20 reps
-
5B
Skull Crusher (Barbell)
3
12-20 reps
-
6A
Lateral Raise (Dumbbell)
1
-
6B
Tricep Pushdown (Cable)
3
12-20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-20 reps
-
5A
Lateral Raise (Cable)
3
12-20 reps
-
5B
Skull Crusher (Barbell)
3
12-20 reps
-
6A
Lateral Raise (Dumbbell)
1
-
6B
Tricep Pushdown (Cable)
3
12-20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-20 reps
-
5A
Lateral Raise (Cable)
3
12-20 reps
-
5B
Skull Crusher (Barbell)
3
12-20 reps
-
6A
Lateral Raise (Dumbbell)
1
-
6B
Tricep Pushdown (Cable)
3
12-20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-20 reps
-
5A
Lateral Raise (Cable)
3
12-20 reps
-
5B
Skull Crusher (Barbell)
3
12-20 reps
-
6A
Lateral Raise (Dumbbell)
1
-
6B
Tricep Pushdown (Cable)
3
12-20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-20 reps
-
5A
Lateral Raise (Cable)
3
12-20 reps
-
5B
Skull Crusher (Barbell)
3
12-20 reps
-
6A
Lateral Raise (Dumbbell)
1
-
6B
Tricep Pushdown (Cable)
3
12-20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-20 reps
-
5A
Lateral Raise (Cable)
3
12-20 reps
-
5B
Skull Crusher (Barbell)
3
12-20 reps
-
6A
Lateral Raise (Dumbbell)
1
-
6B
Tricep Pushdown (Cable)
3
12-20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-20 reps
-
5A
Lateral Raise (Cable)
3
12-20 reps
-
5B
Skull Crusher (Barbell)
3
12-20 reps
-
6A
Lateral Raise (Dumbbell)
1
-
6B
Tricep Pushdown (Cable)
3
12-20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-20 reps
-
5A
Lateral Raise (Cable)
3
12-20 reps
-
5B
Skull Crusher (Barbell)
3
12-20 reps
-
6A
Lateral Raise (Dumbbell)
1
-
6B
Tricep Pushdown (Cable)
3
12-20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-20 reps
-
5A
Lateral Raise (Cable)
3
12-20 reps
-
5B
Skull Crusher (Barbell)
3
12-20 reps
-
6A
Lateral Raise (Dumbbell)
1
-
6B
Tricep Pushdown (Cable)
3
12-20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-20 reps
-
5A
Lateral Raise (Cable)
3
12-20 reps
-
5B
Skull Crusher (Barbell)
3
12-20 reps
-
6A
Lateral Raise (Dumbbell)
1
-
6B
Tricep Pushdown (Cable)
3
12-20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Straight Arm Pulldown
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
12-15 reps
-
4
Shrug (Barbell)
3
12-20 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
7
Hammer Curl
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Plank with Shoulder Taps
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Straight Arm Pulldown
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
12-15 reps
-
4
Shrug (Barbell)
3
12-20 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
7
Hammer Curl
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Plank with Shoulder Taps
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Straight Arm Pulldown
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
12-15 reps
-
4
Shrug (Barbell)
3
12-20 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
7
Hammer Curl
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Plank with Shoulder Taps
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Straight Arm Pulldown
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
12-15 reps
-
4
Shrug (Barbell)
3
12-20 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
7
Hammer Curl
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Plank with Shoulder Taps
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Straight Arm Pulldown
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
12-15 reps
-
4
Shrug (Barbell)
3
12-20 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
7
Hammer Curl
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Plank with Shoulder Taps
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Straight Arm Pulldown
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
12-15 reps
-
4
Shrug (Barbell)
3
12-20 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
7
Hammer Curl
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Plank with Shoulder Taps
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Straight Arm Pulldown
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
12-15 reps
-
4
Shrug (Barbell)
3
12-20 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
7
Hammer Curl
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Plank with Shoulder Taps
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Straight Arm Pulldown
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
12-15 reps
-
4
Shrug (Barbell)
3
12-20 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
7
Hammer Curl
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Plank with Shoulder Taps
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Straight Arm Pulldown
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
12-15 reps
-
4
Shrug (Barbell)
3
12-20 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
7
Hammer Curl
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Plank with Shoulder Taps
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Straight Arm Pulldown
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
12-15 reps
-
4
Shrug (Barbell)
3
12-20 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
7
Hammer Curl
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Plank with Shoulder Taps
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Straight Arm Pulldown
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
12-15 reps
-
4
Shrug (Barbell)
3
12-20 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
7
Hammer Curl
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Plank with Shoulder Taps
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Straight Arm Pulldown
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
12-15 reps
-
4
Shrug (Barbell)
3
12-20 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
7
Hammer Curl
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Plank with Shoulder Taps
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Leg Curl
3
12-20 reps
-
6
Glute Kickback
3
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
8
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Leg Curl
3
12-20 reps
-
6
Glute Kickback
3
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
8
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Leg Curl
3
12-20 reps
-
6
Glute Kickback
3
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
8
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Leg Curl
3
12-20 reps
-
6
Glute Kickback
3
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
8
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Leg Curl
3
12-20 reps
-
6
Glute Kickback
3
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
8
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Leg Curl
3
12-20 reps
-
6
Glute Kickback
3
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
8
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Leg Curl
3
12-20 reps
-
6
Glute Kickback
3
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
8
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Leg Curl
3
12-20 reps
-
6
Glute Kickback
3
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
8
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Leg Curl
3
12-20 reps
-
6
Glute Kickback
3
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
8
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Leg Curl
3
12-20 reps
-
6
Glute Kickback
3
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
8
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Leg Curl
3
12-20 reps
-
6
Glute Kickback
3
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
8
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
12-20 reps
-
4
Leg Extension
3
12-20 reps
-
5
Leg Curl
3
12-20 reps
-
6
Glute Kickback
3
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
8
Cable Crunch
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5A
Tricep Pushdown (Cable)
3
12-20 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
6A
Skull Crusher (Barbell)
3
12-20 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5A
Tricep Pushdown (Cable)
3
12-20 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
6A
Skull Crusher (Barbell)
3
12-20 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5A
Tricep Pushdown (Cable)
3
12-20 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
6A
Skull Crusher (Barbell)
3
12-20 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5A
Tricep Pushdown (Cable)
3
12-20 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
6A
Skull Crusher (Barbell)
3
12-20 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5A
Tricep Pushdown (Cable)
3
12-20 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
6A
Skull Crusher (Barbell)
3
12-20 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5A
Tricep Pushdown (Cable)
3
12-20 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
6A
Skull Crusher (Barbell)
3
12-20 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5A
Tricep Pushdown (Cable)
3
12-20 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
6A
Skull Crusher (Barbell)
3
12-20 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5A
Tricep Pushdown (Cable)
3
12-20 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
6A
Skull Crusher (Barbell)
3
12-20 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5A
Tricep Pushdown (Cable)
3
12-20 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
6A
Skull Crusher (Barbell)
3
12-20 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5A
Tricep Pushdown (Cable)
3
12-20 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
6A
Skull Crusher (Barbell)
3
12-20 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5A
Tricep Pushdown (Cable)
3
12-20 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
6A
Skull Crusher (Barbell)
3
12-20 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5A
Tricep Pushdown (Cable)
3
12-20 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
6A
Skull Crusher (Barbell)
3
12-20 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
12-20 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shrug (Barbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
12-20 reps
-
7
Concentration Curl
3
8-12 reps
-
8
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
12-20 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shrug (Barbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
12-20 reps
-
7
Concentration Curl
3
8-12 reps
-
8
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
12-20 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shrug (Barbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
12-20 reps
-
7
Concentration Curl
3
8-12 reps
-
8
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
12-20 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shrug (Barbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
12-20 reps
-
7
Concentration Curl
3
8-12 reps
-
8
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
12-20 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shrug (Barbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
12-20 reps
-
7
Concentration Curl
3
8-12 reps
-
8
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
12-20 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shrug (Barbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
12-20 reps
-
7
Concentration Curl
3
8-12 reps
-
8
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
12-20 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shrug (Barbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
12-20 reps
-
7
Concentration Curl
3
8-12 reps
-
8
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
12-20 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shrug (Barbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
12-20 reps
-
7
Concentration Curl
3
8-12 reps
-
8
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
12-20 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shrug (Barbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
12-20 reps
-
7
Concentration Curl
3
8-12 reps
-
8
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
12-20 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shrug (Barbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
12-20 reps
-
7
Concentration Curl
3
8-12 reps
-
8
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
12-20 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shrug (Barbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
12-20 reps
-
7
Concentration Curl
3
8-12 reps
-
8
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
12-20 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shrug (Barbell)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
12-20 reps
-
7
Concentration Curl
3
8-12 reps
-
8
Face Pull
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Barbell)
3
12-15 reps
-
3
Leg Extension
1
2
12-1512 reps
12-15 reps
-
-
4
Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Barbell)
3
12-15 reps
-
3
Leg Extension
1
2
12-1512 reps
12-15 reps
-
-
4
Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Barbell)
3
12-15 reps
-
3
Leg Extension
1
2
12-1512 reps
12-15 reps
-
-
4
Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Barbell)
3
12-15 reps
-
3
Leg Extension
1
2
12-1512 reps
12-15 reps
-
-
4
Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Barbell)
3
12-15 reps
-
3
Leg Extension
1
2
12-1512 reps
12-15 reps
-
-
4
Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Barbell)
3
12-15 reps
-
3
Leg Extension
1
2
12-1512 reps
12-15 reps
-
-
4
Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Barbell)
3
12-15 reps
-
3
Leg Extension
1
2
12-1512 reps
12-15 reps
-
-
4
Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Barbell)
3
12-15 reps
-
3
Leg Extension
1
2
12-1512 reps
12-15 reps
-
-
4
Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Barbell)
3
12-15 reps
-
3
Leg Extension
1
2
12-1512 reps
12-15 reps
-
-
4
Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Barbell)
3
12-15 reps
-
3
Leg Extension
1
2
12-1512 reps
12-15 reps
-
-
4
Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Barbell)
3
12-15 reps
-
3
Leg Extension
1
2
12-1512 reps
12-15 reps
-
-
4
Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Barbell)
3
12-15 reps
-
3
Leg Extension
1
2
12-1512 reps
12-15 reps
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-
4
Leg Curl
3
12-15 reps
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5
Romanian Deadlift (Barbell)
3
8-12 reps
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6
Standing Calf Raise
3
15-20 reps
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7
Cable Crunch
3
15-20 reps
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Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown3 Sets
8-12 Reps
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2
Straight Arm Pulldown3 Sets
12-15 Reps
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3
Single Arm Row (Dumbbell)3 Sets
12-15 Reps
-
4
Shrug (Barbell)3 Sets
12-20 Reps
-
5
Bicep Curl (Barbell)3 Sets
8-10 Reps
-
6
Preacher Curl (Barbell)3 Sets
12-15 Reps
-
7
Hammer Curl3 Sets
12-15 Reps
-
8
Reverse Pec Deck3 Sets
12-15 Reps
-
9
Plank with Shoulder Taps3 Sets
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Day 3
1
Hip Thrust (Barbell)3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
3
Leg Press3 Sets
12-20 Reps
-
4
Leg Extension3 Sets
12-20 Reps
-
5
Leg Curl3 Sets
12-20 Reps
-
6
Glute Kickback3 Sets
15-20 Reps
-
7
Standing Calf Raise3 Sets
15-20 Reps
-
8
Cable Crunch3 Sets
15-20 Reps
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Day 4
1
Overhead Press (Barbell)2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
2
Bench Press (Barbell)3 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
4
Pec Deck (Machine)3 Sets
12-15 Reps
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5A
Tricep Pushdown (Cable)3 Sets
12-20 Reps
-
5B
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
-
6A
Skull Crusher (Barbell)3 Sets
12-20 Reps
-
6B
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
-
7
Hanging Leg Raise3 Sets
12-15 Reps
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Day 5
1
Bent Over Row (Barbell)3 Sets
8-12 Reps
-
2
Seated Row (Cable)3 Sets
12-20 Reps
-
3
Lat Pulldown3 Sets
12-15 Reps
-
4
Shrug (Barbell)3 Sets
12-15 Reps
-
5
Bicep Curl (Barbell)3 Sets
8-10 Reps
-
6
Hammer Curl (Cable)3 Sets
12-20 Reps
-
7
Concentration Curl3 Sets
8-12 Reps
-
8
Face Pull3 Sets
15-20 Reps
-
Day 6
1
Squat (Barbell)2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
2
Lunge (Barbell)3 Sets
12-15 Reps
-
3
Leg Extension1 Set
2 Sets
12-1512 Reps
12-15 Reps
-
-
4
Leg Curl3 Sets
12-15 Reps
-
5
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
6
Standing Calf Raise3 Sets
15-20 Reps
-
7
Cable Crunch3 Sets
15-20 Reps
-
Day 1
1
Bench Press (Barbell)2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
2
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
4
Chest Fly (Cable)3 Sets
12-20 Reps
-
5A
Lateral Raise (Cable)3 Sets
12-20 Reps
-
5B
Skull Crusher (Barbell)3 Sets
12-20 Reps
-
6A
Lateral Raise (Dumbbell)1 Set
-
6B
Tricep Pushdown (Cable)3 Sets
12-20 Reps
-
7
Hanging Leg Raise3 Sets
15 Reps
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