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Trainer Winny's PPL (1)

by Andres O.
4 athletes joined

Program Description

The purpose of this program is to built strength and muscle with a program that's effective.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 03, 2024 04:01
  • Last Edited
    Jun 18, 2025 10:09

Summary

Unlock your strength with Trainer Winny's 12-week PPL program, designed for dedicated lifters ready to push their limits. This comprehensive 7-day routine focuses on push, pull, and leg workouts, ensuring balanced muscle development and optimal recovery. Each session is meticulously crafted with a variety of exercises, including barbell bench presses and pull-ups, targeting major muscle groups for maximum gains. Get ready to elevate your training and achieve your fitness goals with this structured and effective program!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Upper Back
12.5%
Biceps
10.3%
Chest
9.4%
Abs
9.1%
Front Delts
8.8%
Lats
8.4%
Middle Delts
6.3%
Rear Delts
4.4%
Glutes
4.1%
Hamstrings
4.1%
Quadriceps
3.3%
Forearms
2%
Lower Back
1.6%
Calves
1.6%
Cardio
1%
Adductors
0.5%
Abductors
0.2%
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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
Squat (Barbell)
2
8 reps
-
2
Squat (Barbell)
1
12 reps
-
3
Lunge (Dumbbell)
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
1
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
20 reps
-
5
Overhead Press (Barbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
1
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
20 reps
-
5
Overhead Press (Barbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
1
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
20 reps
-
5
Overhead Press (Barbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
1
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
20 reps
-
5
Overhead Press (Barbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
1
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
20 reps
-
5
Overhead Press (Barbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
1
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
20 reps
-
5
Overhead Press (Barbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
1
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
20 reps
-
5
Overhead Press (Barbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
1
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
20 reps
-
5
Overhead Press (Barbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
1
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
20 reps
-
5
Overhead Press (Barbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
1
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
20 reps
-
5
Overhead Press (Barbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
1
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
20 reps
-
5
Overhead Press (Barbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
1
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
20 reps
-
5
Overhead Press (Barbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Straight Arm Pulldown
3
20 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
20 reps
-
8
Rear Delt Fly (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Straight Arm Pulldown
3
20 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
20 reps
-
8
Rear Delt Fly (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Straight Arm Pulldown
3
20 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
20 reps
-
8
Rear Delt Fly (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Straight Arm Pulldown
3
20 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
20 reps
-
8
Rear Delt Fly (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Straight Arm Pulldown
3
20 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
20 reps
-
8
Rear Delt Fly (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Straight Arm Pulldown
3
20 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
20 reps
-
8
Rear Delt Fly (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Straight Arm Pulldown
3
20 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
20 reps
-
8
Rear Delt Fly (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Straight Arm Pulldown
3
20 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
20 reps
-
8
Rear Delt Fly (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Straight Arm Pulldown
3
20 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
20 reps
-
8
Rear Delt Fly (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Straight Arm Pulldown
3
20 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
20 reps
-
8
Rear Delt Fly (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Straight Arm Pulldown
3
20 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
20 reps
-
8
Rear Delt Fly (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Straight Arm Pulldown
3
20 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
20 reps
-
8
Rear Delt Fly (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Glute Kickback (Cable)
3
20 reps
-
3
Good Morning
3
12 reps
-
4
Seated Hamstring Curl
3
20 reps
-
5
Leg Press (45 Degrees)
3
20 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Squat (Barbell)
1
12 reps
-
3
Lunge (Dumbbell)
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Glute Kickback (Cable)
3
20 reps
-
3
Good Morning
3
12 reps
-
4
Seated Hamstring Curl
3
20 reps
-
5
Leg Press (45 Degrees)
3
20 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Squat (Barbell)
1
12 reps
-
3
Lunge (Dumbbell)
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Glute Kickback (Cable)
3
20 reps
-
3
Good Morning
3
12 reps
-
4
Seated Hamstring Curl
3
20 reps
-
5
Leg Press (45 Degrees)
3
20 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Squat (Barbell)
1
12 reps
-
3
Lunge (Dumbbell)
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Glute Kickback (Cable)
3
20 reps
-
3
Good Morning
3
12 reps
-
4
Seated Hamstring Curl
3
20 reps
-
5
Leg Press (45 Degrees)
3
20 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Squat (Barbell)
1
12 reps
-
3
Lunge (Dumbbell)
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Glute Kickback (Cable)
3
20 reps
-
3
Good Morning
3
12 reps
-
4
Seated Hamstring Curl
3
20 reps
-
5
Leg Press (45 Degrees)
3
20 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Squat (Barbell)
1
12 reps
-
3
Lunge (Dumbbell)
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Glute Kickback (Cable)
3
20 reps
-
3
Good Morning
3
12 reps
-
4
Seated Hamstring Curl
3
20 reps
-
5
Leg Press (45 Degrees)
3
20 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
15 reps
-
6
Chest Fly (Cable)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
4
20 reps
-
9
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
15 reps
-
6
Chest Fly (Cable)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
4
20 reps
-
9
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
15 reps
-
6
Chest Fly (Cable)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
4
20 reps
-
9
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
15 reps
-
6
Chest Fly (Cable)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
4
20 reps
-
9
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
15 reps
-
6
Chest Fly (Cable)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
4
20 reps
-
9
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
15 reps
-
6
Chest Fly (Cable)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
4
20 reps
-
9
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
15 reps
-
6
Chest Fly (Cable)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
4
20 reps
-
9
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
15 reps
-
6
Chest Fly (Cable)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
4
20 reps
-
9
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
15 reps
-
6
Chest Fly (Cable)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
4
20 reps
-
9
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
15 reps
-
6
Chest Fly (Cable)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
4
20 reps
-
9
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
15 reps
-
6
Chest Fly (Cable)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
4
20 reps
-
9
Decline Crunch (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Face Pull
3
20 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Face Pull
3
20 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Face Pull
3
20 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Face Pull
3
20 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Face Pull
3
20 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Face Pull
3
20 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Face Pull
3
20 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Face Pull
3
20 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Face Pull
3
20 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Face Pull
3
20 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Face Pull
3
20 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
15 reps
-
6
Chest Fly (Cable)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
4
20 reps
-
9
Decline Crunch (Weighted)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Face Pull
3
20 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
2 Sets
8 Reps
-
2
Squat (Barbell)
1 Set
12 Reps
-
3
Lunge (Dumbbell)
3 Sets
20 Reps
-
4
Leg Extension
3 Sets
20 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
6
Seated Calf Raise
3 Sets
12 Reps
-
7
Decline Crunch (Weighted)
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
2 Sets
8 Reps
-
2
Bench Press (Barbell)
1 Set
12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Chest Fly (Cable)
3 Sets
20 Reps
-
5
Overhead Press (Barbell)
3 Sets
15 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
7
V-Handle Tricep Pushdown (Cable)
3 Sets
20 Reps
-
8
Skull Crusher (Dumbbell)
3 Sets
20 Reps
-
9
Decline Crunch (Weighted)
3 Sets
20 Reps
-
Day 3
1
Pull-Up (Assisted)
3 Sets
12 Reps
-
2
Straight Arm Pulldown
3 Sets
20 Reps
-
3
Meadow Row
3 Sets
15 Reps
-
4
Shrug (Dumbbell)
3 Sets
15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
6
Hammer Curl
3 Sets
12 Reps
-
7
Preacher Curl (Dumbbell)
3 Sets
20 Reps
-
8
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
-
9
Decline Crunch (Weighted)
3 Sets
20 Reps
-
Day 4
1
Cardio
1 Set
60 mins
-
Day 5
1
Cardio
1 Set
60 mins
-
Day 6
1
Overhead Press (Barbell)
2 Sets
8 Reps
-
2
Overhead Press (Barbell)
1 Set
12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
4
Bench Press (Barbell)
3 Sets
15 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
-
6
Chest Fly (Cable)
3 Sets
20 Reps
-
7
V-Handle Tricep Pushdown (Cable)
3 Sets
20 Reps
-
8
Skull Crusher (Dumbbell)
4 Sets
20 Reps
-
9
Decline Crunch (Weighted)
3 Sets
15 Reps
-
Day 7
1
Barbell Row
3 Sets
12 Reps
-
2
Seated Row (Cable)
3 Sets
20 Reps
-
3
Lat Pulldown
3 Sets
15 Reps
-
4
Shrug (Dumbbell)
3 Sets
15 Reps
-
5
Hammer Curl (Cable)
3 Sets
12 Reps
-
6
Concentration Curl
3 Sets
12 Reps
-
7
Face Pull
3 Sets
20 Reps
-
8
Decline Crunch (Weighted)
3 Sets
15 Reps
-