logo
BoostcampPNG

Push pull legs

by
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!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.6%
Triceps
10.1%
Upper Back
9.8%
Hamstrings
9.8%
Glutes
9.5%
Chest
7.6%
Lats
7.4%
Front Delts
7.4%
Biceps
6%
Middle Delts
5.5%
Lower Back
4.1%
Rear Delts
3.3%
Abs
2.5%
Calves
2%
Adductors
1.6%
Forearms
0.5%
Abductors
0.3%
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
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
-