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PPL Bodybuilding/ Hypertophy

by Casey L.
1 athletes joined

Program Description

Unlock your muscle-building potential with this 12-week PPL (Push, Pull, Legs) Bodybuilding program, designed for advanced lifters ready to take their physique to the next level. Committing to six intense sessions per week, each lasting around 60 minutes, you'll engage in targeted hypertrophy training that maximizes muscle growth and strength. With a full gym at your disposal, expect a comprehensive approach that challenges every muscle group and pushes your limits. Transform your body and achieve the results you've been striving for!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 15, 2026 03:24
  • Last Edited
    Jan 15, 2026 03:26
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.6%
Chest
11.2%
Triceps
11.2%
Upper Back
8.8%
Quadriceps
8.4%
Hamstrings
8.4%
Biceps
6.8%
Lats
6.4%
Glutes
6%
Abs
5.2%
Middle Delts
4.8%
Cardio
2.4%
Calves
2.4%
Rear Delts
1.2%
Forearms
1.2%
Lower Back
1.2%
Abductors
0.6%
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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
Chest Press (Machine)
3
6-8 reps
+5 lbs
2
Incline Chest Press (Machine)
3
15-20 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Neutral Grip Dumbbell Bench Press
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Abs Crunch (Weighted)
3
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
+5 lbs
2
Incline Chest Press (Machine)
3
15-20 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Neutral Grip Dumbbell Bench Press
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Abs Crunch (Weighted)
3
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
+5 lbs
2
Incline Chest Press (Machine)
3
15-20 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Neutral Grip Dumbbell Bench Press
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Abs Crunch (Weighted)
3
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
+5 lbs
2
Incline Chest Press (Machine)
3
15-20 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Neutral Grip Dumbbell Bench Press
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Abs Crunch (Weighted)
3
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
+5 lbs
2
Incline Chest Press (Machine)
3
15-20 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Neutral Grip Dumbbell Bench Press
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Abs Crunch (Weighted)
3
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
+5 lbs
2
Incline Chest Press (Machine)
3
15-20 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Neutral Grip Dumbbell Bench Press
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Abs Crunch (Weighted)
3
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
+5 lbs
2
Incline Chest Press (Machine)
3
15-20 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Neutral Grip Dumbbell Bench Press
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Abs Crunch (Weighted)
3
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
+5 lbs
2
Incline Chest Press (Machine)
3
15-20 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Neutral Grip Dumbbell Bench Press
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Abs Crunch (Weighted)
3
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
+5 lbs
2
Incline Chest Press (Machine)
3
15-20 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Neutral Grip Dumbbell Bench Press
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Abs Crunch (Weighted)
3
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
+5 lbs
2
Incline Chest Press (Machine)
3
15-20 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Neutral Grip Dumbbell Bench Press
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Abs Crunch (Weighted)
3
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
+5 lbs
2
Incline Chest Press (Machine)
3
15-20 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Neutral Grip Dumbbell Bench Press
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Abs Crunch (Weighted)
3
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
+5 lbs
2
Incline Chest Press (Machine)
3
15-20 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Neutral Grip Dumbbell Bench Press
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Abs Crunch (Weighted)
3
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
+5 lbs
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5
Upright Row (Cable)
3
15-20 reps
-
6
Bicep Curl (Machine)
3
15-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
+5 lbs
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5
Upright Row (Cable)
3
15-20 reps
-
6
Bicep Curl (Machine)
3
15-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
+5 lbs
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5
Upright Row (Cable)
3
15-20 reps
-
6
Bicep Curl (Machine)
3
15-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
+5 lbs
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5
Upright Row (Cable)
3
15-20 reps
-
6
Bicep Curl (Machine)
3
15-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
+5 lbs
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5
Upright Row (Cable)
3
15-20 reps
-
6
Bicep Curl (Machine)
3
15-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
+5 lbs
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5
Upright Row (Cable)
3
15-20 reps
-
6
Bicep Curl (Machine)
3
15-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
+5 lbs
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5
Upright Row (Cable)
3
15-20 reps
-
6
Bicep Curl (Machine)
3
15-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
+5 lbs
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5
Upright Row (Cable)
3
15-20 reps
-
6
Bicep Curl (Machine)
3
15-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
+5 lbs
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5
Upright Row (Cable)
3
15-20 reps
-
6
Bicep Curl (Machine)
3
15-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
+5 lbs
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5
Upright Row (Cable)
3
15-20 reps
-
6
Bicep Curl (Machine)
3
15-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
+5 lbs
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5
Upright Row (Cable)
3
15-20 reps
-
6
Bicep Curl (Machine)
3
15-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-8 reps
+5 lbs
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5
Upright Row (Cable)
3
15-20 reps
-
6
Bicep Curl (Machine)
3
15-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Deadlift (Barbell)
3
12-15 reps
-
3
Single Leg Press
2
15-20 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Cardio
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Deadlift (Barbell)
3
12-15 reps
-
3
Single Leg Press
2
15-20 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Cardio
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Deadlift (Barbell)
3
12-15 reps
-
3
Single Leg Press
2
15-20 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Cardio
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Deadlift (Barbell)
3
12-15 reps
-
3
Single Leg Press
2
15-20 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Cardio
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Deadlift (Barbell)
3
12-15 reps
-
3
Single Leg Press
2
15-20 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Cardio
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Deadlift (Barbell)
3
12-15 reps
-
3
Single Leg Press
2
15-20 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Cardio
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Deadlift (Barbell)
3
12-15 reps
-
3
Single Leg Press
2
15-20 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Cardio
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Deadlift (Barbell)
3
12-15 reps
-
3
Single Leg Press
2
15-20 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Cardio
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Deadlift (Barbell)
3
12-15 reps
-
3
Single Leg Press
2
15-20 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Cardio
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Deadlift (Barbell)
3
12-15 reps
-
3
Single Leg Press
2
15-20 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Cardio
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Deadlift (Barbell)
3
12-15 reps
-
3
Single Leg Press
2
15-20 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Cardio
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Deadlift (Barbell)
3
12-15 reps
-
3
Single Leg Press
2
15-20 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Cardio
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Neutral Grip Dumbbell Bench Press
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Abs Crunch (Weighted)
3
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Neutral Grip Dumbbell Bench Press
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Abs Crunch (Weighted)
3
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Neutral Grip Dumbbell Bench Press
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Abs Crunch (Weighted)
3
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Neutral Grip Dumbbell Bench Press
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Abs Crunch (Weighted)
3
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Neutral Grip Dumbbell Bench Press
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Abs Crunch (Weighted)
3
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Neutral Grip Dumbbell Bench Press
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Abs Crunch (Weighted)
3
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Neutral Grip Dumbbell Bench Press
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Abs Crunch (Weighted)
3
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Neutral Grip Dumbbell Bench Press
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Abs Crunch (Weighted)
3
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Neutral Grip Dumbbell Bench Press
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Abs Crunch (Weighted)
3
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Neutral Grip Dumbbell Bench Press
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Abs Crunch (Weighted)
3
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Neutral Grip Dumbbell Bench Press
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Abs Crunch (Weighted)
3
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Neutral Grip Dumbbell Bench Press
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
7
Abs Crunch (Weighted)
3
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5
Upright Row (Cable)
3
15-20 reps
-
6
Bicep Curl (Machine)
3
15-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5
Upright Row (Cable)
3
15-20 reps
-
6
Bicep Curl (Machine)
3
15-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5
Upright Row (Cable)
3
15-20 reps
-
6
Bicep Curl (Machine)
3
15-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5
Upright Row (Cable)
3
15-20 reps
-
6
Bicep Curl (Machine)
3
15-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5
Upright Row (Cable)
3
15-20 reps
-
6
Bicep Curl (Machine)
3
15-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5
Upright Row (Cable)
3
15-20 reps
-
6
Bicep Curl (Machine)
3
15-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5
Upright Row (Cable)
3
15-20 reps
-
6
Bicep Curl (Machine)
3
15-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5
Upright Row (Cable)
3
15-20 reps
-
6
Bicep Curl (Machine)
3
15-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5
Upright Row (Cable)
3
15-20 reps
-
6
Bicep Curl (Machine)
3
15-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5
Upright Row (Cable)
3
15-20 reps
-
6
Bicep Curl (Machine)
3
15-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5
Upright Row (Cable)
3
15-20 reps
-
6
Bicep Curl (Machine)
3
15-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5
Upright Row (Cable)
3
15-20 reps
-
6
Bicep Curl (Machine)
3
15-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
8
Cardio
1
5-15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
-
2
Deadlift (Barbell)
3
12-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Cardio
1
5-15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
-
2
Deadlift (Barbell)
3
12-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Cardio
1
5-15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
-
2
Deadlift (Barbell)
3
12-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Cardio
1
5-15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
-
2
Deadlift (Barbell)
3
12-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Cardio
1
5-15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
-
2
Deadlift (Barbell)
3
12-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Cardio
1
5-15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
-
2
Deadlift (Barbell)
3
12-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Cardio
1
5-15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
-
2
Deadlift (Barbell)
3
12-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Cardio
1
5-15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
-
2
Deadlift (Barbell)
3
12-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Cardio
1
5-15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
-
2
Deadlift (Barbell)
3
12-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Cardio
1
5-15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
-
2
Deadlift (Barbell)
3
12-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Cardio
1
5-15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
-
2
Deadlift (Barbell)
3
12-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Cardio
1
5-15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
-
2
Deadlift (Barbell)
3
12-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Cardio
1
5-15 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
+5 lbs
+5 lbs
+5 lbs
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
3
Dip (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
5
Neutral Grip Dumbbell Bench Press
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
7
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
8
Cardio
1 Set
5-15 mins
-
Day 2
1
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
+5 lbs
+5 lbs
+5 lbs
2
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Lateral Raise (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
5
Upright Row (Cable)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
6
Bicep Curl (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
7
Russian Twist (Dumbbell)
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
8
Cardio
1 Set
5-15 mins
-
Day 3
1
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Single Leg Press
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
4
Seated Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
5
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Cardio
1 Set
5-15 mins
-
Day 4
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Dip (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
5
Neutral Grip Dumbbell Bench Press
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
7
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
8
Cardio
1 Set
5-15 mins
-
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Lateral Raise (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
5
Upright Row (Cable)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
6
Bicep Curl (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
7
Russian Twist (Dumbbell)
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
8
Cardio
1 Set
5-15 mins
-
Day 6
1
Single Leg Press
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Seated Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Cardio
1 Set
5-15 mins
-