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Push pull legs

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1 athletes joined

Program Description

Cut fat and stay strong

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 04, 2024 08:50
  • Last Edited
    Jun 18, 2025 09:02

Summary

Unleash your strength with this comprehensive 8-week Push Pull Legs program, designed for dedicated lifters looking to maximize muscle growth and overall fitness. Committing to six days a week, you’ll alternate between push, pull, and leg workouts, incorporating a variety of supersets and targeted exercises. With a full gym setup, you'll engage all major muscle groups, ensuring balanced development and enhanced performance. Get ready to elevate your training and achieve your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1B
Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-15 reps
-
-
2B
Lateral Raise (Cable)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Decline Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1B
Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-15 reps
-
-
2B
Lateral Raise (Cable)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Decline Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1B
Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-15 reps
-
-
2B
Lateral Raise (Cable)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Decline Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1B
Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-15 reps
-
-
2B
Lateral Raise (Cable)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Decline Bench Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Seated Military Press (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Seated Military Press (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Seated Military Press (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Seated Military Press (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Barbell Row
3
8-12 reps
-
2B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3A
Underhand Lat Pulldown
3
8-12 reps
-
3B
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Shrug (Dumbbell)
3
8-12 reps
-
4B
Pull-Up (Assisted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Barbell Row
3
8-12 reps
-
2B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3A
Underhand Lat Pulldown
3
8-12 reps
-
3B
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Shrug (Dumbbell)
3
8-12 reps
-
4B
Pull-Up (Assisted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Barbell Row
3
8-12 reps
-
2B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3A
Underhand Lat Pulldown
3
8-12 reps
-
3B
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Shrug (Dumbbell)
3
8-12 reps
-
4B
Pull-Up (Assisted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Barbell Row
3
8-12 reps
-
2B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3A
Underhand Lat Pulldown
3
8-12 reps
-
3B
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Shrug (Dumbbell)
3
8-12 reps
-
4B
Pull-Up (Assisted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
8-12 reps
-
3A
Lat Pulldown
3
8-12 reps
-
3B
Rear Delt Fly (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
8-12 reps
-
3A
Lat Pulldown
3
8-12 reps
-
3B
Rear Delt Fly (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
8-12 reps
-
3A
Lat Pulldown
3
8-12 reps
-
3B
Rear Delt Fly (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
8-12 reps
-
3A
Lat Pulldown
3
8-12 reps
-
3B
Rear Delt Fly (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4A
Leg Press
3
AMRAP
-
4B
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4A
Leg Press
3
AMRAP
-
4B
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4A
Leg Press
3
AMRAP
-
4B
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4A
Leg Press
3
AMRAP
-
4B
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Dumbbell)
3
8-12 reps
-
3
Walking Lunge
3
8-12 reps
-
4
Hack Squat
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Dumbbell)
3
8-12 reps
-
3
Walking Lunge
3
8-12 reps
-
4
Hack Squat
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Dumbbell)
3
8-12 reps
-
3
Walking Lunge
3
8-12 reps
-
4
Hack Squat
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Dumbbell)
3
8-12 reps
-
3
Walking Lunge
3
8-12 reps
-
4
Hack Squat
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1B
Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-15 reps
-
-
2B
Lateral Raise (Cable)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Decline Bench Press (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1B
Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-15 reps
-
-
2B
Lateral Raise (Cable)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Decline Bench Press (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1B
Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-15 reps
-
-
2B
Lateral Raise (Cable)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Decline Bench Press (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1B
Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-15 reps
-
-
2B
Lateral Raise (Cable)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Decline Bench Press (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Seated Military Press (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Seated Military Press (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Seated Military Press (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Seated Military Press (Barbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Barbell Row
3
8-12 reps
-
2B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3A
Underhand Lat Pulldown
3
8-12 reps
-
3B
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Shrug (Dumbbell)
3
8-12 reps
-
4B
Pull-Up (Assisted)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Barbell Row
3
8-12 reps
-
2B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3A
Underhand Lat Pulldown
3
8-12 reps
-
3B
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Shrug (Dumbbell)
3
8-12 reps
-
4B
Pull-Up (Assisted)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Barbell Row
3
8-12 reps
-
2B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3A
Underhand Lat Pulldown
3
8-12 reps
-
3B
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Shrug (Dumbbell)
3
8-12 reps
-
4B
Pull-Up (Assisted)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Barbell Row
3
8-12 reps
-
2B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3A
Underhand Lat Pulldown
3
8-12 reps
-
3B
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Shrug (Dumbbell)
3
8-12 reps
-
4B
Pull-Up (Assisted)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
8-12 reps
-
3A
Lat Pulldown
3
8-12 reps
-
3B
Rear Delt Fly (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
8-12 reps
-
3A
Lat Pulldown
3
8-12 reps
-
3B
Rear Delt Fly (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
8-12 reps
-
3A
Lat Pulldown
3
8-12 reps
-
3B
Rear Delt Fly (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
8-12 reps
-
3A
Lat Pulldown
3
8-12 reps
-
3B
Rear Delt Fly (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4A
Leg Press
3
AMRAP
-
4B
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4A
Leg Press
3
AMRAP
-
4B
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4A
Leg Press
3
AMRAP
-
4B
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4A
Leg Press
3
AMRAP
-
4B
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Dumbbell)
3
8-12 reps
-
3
Walking Lunge
3
8-12 reps
-
4
Hack Squat
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Dumbbell)
3
8-12 reps
-
3
Walking Lunge
3
8-12 reps
-
4
Hack Squat
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Dumbbell)
3
8-12 reps
-
3
Walking Lunge
3
8-12 reps
-
4
Hack Squat
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Dumbbell)
3
8-12 reps
-
3
Walking Lunge
3
8-12 reps
-
4
Hack Squat
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
15-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@8.5
1B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
2A
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-15 Reps
-
-
2B
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Decline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2A
Barbell Row
3 Sets
8-12 Reps
-
2B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
-
3A
Underhand Lat Pulldown
3 Sets
8-12 Reps
-
3B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
4A
Shrug (Dumbbell)
3 Sets
8-12 Reps
-
4B
Pull-Up (Assisted)
3 Sets
AMRAP
-
Day 4
1A
Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@8.5
1B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
2A
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-15 Reps
-
-
2B
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Decline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2A
Barbell Row
3 Sets
8-12 Reps
-
2B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
-
3A
Underhand Lat Pulldown
3 Sets
8-12 Reps
-
3B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
4A
Shrug (Dumbbell)
3 Sets
8-12 Reps
-
4B
Pull-Up (Assisted)
3 Sets
AMRAP
-
Day 6
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3A
Leg Extension
3 Sets
8-12 Reps
-
3B
Leg Curl
3 Sets
8-12 Reps
-
4A
Leg Press
3 Sets
AMRAP
-
4B
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3A
Leg Extension
3 Sets
8-12 Reps
-
3B
Leg Curl
3 Sets
8-12 Reps
-
4A
Leg Press
3 Sets
AMRAP
-
4B
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
5
Calf Raise (Leg Press)
3 Sets
15-20 Reps
-