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Coolcicada's push pull legs from bodybuilding forum
by Nath
14 athletes joined
Program Description
I recommend downloading simple workout log if on android to track workouts there instead of on this app as it's very buggy Build muscle and strength following progressive overload. Best results when bulking. Designed to run 6 days a week. So. P p l rest p p l... Or p p l p p l rest repeat Start out conservative with your numbers and do not add more than 2.5kg each time you can add weight. I myself have made great gains doing this program in the past and highly recommend it. Rest times 2 - 5 minutes. 2 minutes minimum.
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 22, 2024 03:13
Last Edited
Jun 17, 2024 08:51
down_app
Week 1
1 / 12 Weeks
Day 2
1
Barbell Row
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-10 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-12 Reps
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
5
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Shrug (Barbell)
3 Sets
10-12 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
5
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Shrug (Barbell)
3 Sets
10-12 Reps
Day 5
1
Barbell Row
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-10 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-12 Reps
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 6
1
Squat (Barbell)
4 Sets
5 Reps
2
Leg Extension
3 Sets
10-12 Reps
3
Seated Hamstring Curl
3 Sets
10-12 Reps
4
Seated Calf Raise
5 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
2
Leg Extension
3 Sets
10-12 Reps
3
Hamstring Curl
3 Sets
10-12 Reps
4
Seated Calf Raise
5 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
5
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Shrug (Barbell)
3 Sets
10-12 Reps
Day 2
1
Barbell Row
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-10 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-12 Reps
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
2
Leg Extension
3 Sets
10-12 Reps
3
Hamstring Curl
3 Sets
10-12 Reps
4
Seated Calf Raise
5 Sets
10-12 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
5
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Shrug (Barbell)
3 Sets
10-12 Reps
Day 5
1
Barbell Row
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-10 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-12 Reps
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 6
1
Squat (Barbell)
4 Sets
5 Reps
2
Leg Extension
3 Sets
10-12 Reps
3
Seated Hamstring Curl
3 Sets
10-12 Reps
4
Seated Calf Raise
5 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
5
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Shrug (Barbell)
3 Sets
10-12 Reps
Day 2
1
Barbell Row
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-10 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-12 Reps
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
2
Leg Extension
3 Sets
10-12 Reps
3
Hamstring Curl
3 Sets
10-12 Reps
4
Seated Calf Raise
5 Sets
10-12 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
5
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Shrug (Barbell)
3 Sets
10-12 Reps
Day 5
1
Barbell Row
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-10 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-12 Reps
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 6
1
Squat (Barbell)
4 Sets
5 Reps
2
Leg Extension
3 Sets
10-12 Reps
3
Seated Hamstring Curl
3 Sets
10-12 Reps
4
Seated Calf Raise
5 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
5
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Shrug (Barbell)
3 Sets
10-12 Reps
Day 2
1
Barbell Row
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-10 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-12 Reps
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
2
Leg Extension
3 Sets
10-12 Reps
3
Hamstring Curl
3 Sets
10-12 Reps
4
Seated Calf Raise
5 Sets
10-12 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
5
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Shrug (Barbell)
3 Sets
10-12 Reps
Day 5
1
Barbell Row
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-10 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-12 Reps
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 6
1
Squat (Barbell)
4 Sets
5 Reps
2
Leg Extension
3 Sets
10-12 Reps
3
Seated Hamstring Curl
3 Sets
10-12 Reps
4
Seated Calf Raise
5 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
5
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Shrug (Barbell)
3 Sets
10-12 Reps
Day 2
1
Barbell Row
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-10 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-12 Reps
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
2
Leg Extension
3 Sets
10-12 Reps
3
Hamstring Curl
3 Sets
10-12 Reps
4
Seated Calf Raise
5 Sets
10-12 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
5
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Shrug (Barbell)
3 Sets
10-12 Reps
Day 5
1
Barbell Row
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-10 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-12 Reps
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 6
1
Squat (Barbell)
4 Sets
5 Reps
2
Leg Extension
3 Sets
10-12 Reps
3
Seated Hamstring Curl
3 Sets
10-12 Reps
4
Seated Calf Raise
5 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
5
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Shrug (Barbell)
3 Sets
10-12 Reps
Day 2
1
Barbell Row
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-10 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-12 Reps
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
2
Leg Extension
3 Sets
10-12 Reps
3
Hamstring Curl
3 Sets
10-12 Reps
4
Seated Calf Raise
5 Sets
10-12 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
5
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Shrug (Barbell)
3 Sets
10-12 Reps
Day 5
1
Barbell Row
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-10 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-12 Reps
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 6
1
Squat (Barbell)
4 Sets
5 Reps
2
Leg Extension
3 Sets
10-12 Reps
3
Seated Hamstring Curl
3 Sets
10-12 Reps
4
Seated Calf Raise
5 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
5
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Shrug (Barbell)
3 Sets
10-12 Reps
Day 2
1
Barbell Row
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-10 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-12 Reps
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
2
Leg Extension
3 Sets
10-12 Reps
3
Hamstring Curl
3 Sets
10-12 Reps
4
Seated Calf Raise
5 Sets
10-12 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
5
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Shrug (Barbell)
3 Sets
10-12 Reps
Day 5
1
Barbell Row
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-10 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-12 Reps
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 6
1
Squat (Barbell)
4 Sets
5 Reps
2
Leg Extension
3 Sets
10-12 Reps
3
Seated Hamstring Curl
3 Sets
10-12 Reps
4
Seated Calf Raise
5 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
5
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Shrug (Barbell)
3 Sets
10-12 Reps
Day 2
1
Barbell Row
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-10 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-12 Reps
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
2
Leg Extension
3 Sets
10-12 Reps
3
Hamstring Curl
3 Sets
10-12 Reps
4
Seated Calf Raise
5 Sets
10-12 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
5
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Shrug (Barbell)
3 Sets
10-12 Reps
Day 5
1
Barbell Row
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-10 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-12 Reps
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 6
1
Squat (Barbell)
4 Sets
5 Reps
2
Leg Extension
3 Sets
10-12 Reps
3
Seated Hamstring Curl
3 Sets
10-12 Reps
4
Seated Calf Raise
5 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
5
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Shrug (Barbell)
3 Sets
10-12 Reps
Day 2
1
Barbell Row
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-10 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-12 Reps
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
2
Leg Extension
3 Sets
10-12 Reps
3
Hamstring Curl
3 Sets
10-12 Reps
4
Seated Calf Raise
5 Sets
10-12 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
5
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Shrug (Barbell)
3 Sets
10-12 Reps
Day 5
1
Barbell Row
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-10 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-12 Reps
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 6
1
Squat (Barbell)
4 Sets
5 Reps
2
Leg Extension
3 Sets
10-12 Reps
3
Seated Hamstring Curl
3 Sets
10-12 Reps
4
Seated Calf Raise
5 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
5
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Shrug (Barbell)
3 Sets
10-12 Reps
Day 2
1
Barbell Row
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-10 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-12 Reps
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
2
Leg Extension
3 Sets
10-12 Reps
3
Hamstring Curl
3 Sets
10-12 Reps
4
Seated Calf Raise
5 Sets
10-12 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
5
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Shrug (Barbell)
3 Sets
10-12 Reps
Day 5
1
Barbell Row
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-10 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-12 Reps
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 6
1
Squat (Barbell)
4 Sets
5 Reps
2
Leg Extension
3 Sets
10-12 Reps
3
Seated Hamstring Curl
3 Sets
10-12 Reps
4
Seated Calf Raise
5 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
5
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Shrug (Barbell)
3 Sets
10-12 Reps
Day 2
1
Barbell Row
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-10 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-12 Reps
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
2
Leg Extension
3 Sets
10-12 Reps
3
Hamstring Curl
3 Sets
10-12 Reps
4
Seated Calf Raise
5 Sets
10-12 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
5
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Shrug (Barbell)
3 Sets
10-12 Reps
Day 5
1
Barbell Row
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-10 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-12 Reps
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 6
1
Squat (Barbell)
4 Sets
5 Reps
2
Leg Extension
3 Sets
10-12 Reps
3
Seated Hamstring Curl
3 Sets
10-12 Reps
4
Seated Calf Raise
5 Sets
10-12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
5
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Shrug (Barbell)
3 Sets
10-12 Reps
Day 2
1
Barbell Row
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-10 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-12 Reps
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
2
Leg Extension
3 Sets
10-12 Reps
3
Hamstring Curl
3 Sets
10-12 Reps
4
Seated Calf Raise
5 Sets
10-12 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
5
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
7
Shrug (Barbell)
3 Sets
10-12 Reps
Day 5
1
Barbell Row
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-10 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Face Pull
3 Sets
10-12 Reps
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
Day 6
1
Squat (Barbell)
4 Sets
5 Reps
2
Leg Extension
3 Sets
10-12 Reps
3
Seated Hamstring Curl
3 Sets
10-12 Reps
4
Seated Calf Raise
5 Sets
10-12 Reps