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Push Pull Legs

by Matt Davis
1 athletes joined

Program Description

Push Pull Legs program I intend to use as a 48 year old athlete doing the macrofactor 100 day challenge!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 25, 2025 09:02
  • Last Edited
    Jun 18, 2025 12:24

Summary

Unlock your strength with the Push Pull Legs program, a comprehensive 12-week training plan designed for serious lifters. Comprising six days of focused workouts, this program alternates between push, pull, and leg days, ensuring balanced muscle development and optimal recovery. Each session is packed with effective exercises targeting major muscle groups, utilizing a full gym setup to maximize your gains. Get ready to elevate your fitness journey and achieve the physique you’ve always wanted!
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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
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Landmine Press
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Landmine Press
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Landmine Press
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Landmine Press
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Landmine Press
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Landmine Press
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Landmine Press
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Landmine Press
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Landmine Press
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Landmine Press
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Landmine Press
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Landmine Press
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Meadows Row
3
8-10 reps
-
3
TRX Row
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Meadows Row
3
8-10 reps
-
3
TRX Row
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Meadows Row
3
8-10 reps
-
3
TRX Row
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Meadows Row
3
8-10 reps
-
3
TRX Row
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Meadows Row
3
8-10 reps
-
3
TRX Row
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Meadows Row
3
8-10 reps
-
3
TRX Row
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Meadows Row
3
8-10 reps
-
3
TRX Row
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Meadows Row
3
8-10 reps
-
3
TRX Row
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Meadows Row
3
8-10 reps
-
3
TRX Row
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Meadows Row
3
8-10 reps
-
3
TRX Row
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Meadows Row
3
8-10 reps
-
3
TRX Row
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Meadows Row
3
8-10 reps
-
3
TRX Row
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Calf Raise (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Calf Raise (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Calf Raise (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Calf Raise (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Calf Raise (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Calf Raise (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Calf Raise (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Calf Raise (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Calf Raise (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Calf Raise (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Calf Raise (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Calf Raise (Bodyweight)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Push Up
3
AMRAP
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Push Up
3
AMRAP
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Push Up
3
AMRAP
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Push Up
3
AMRAP
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Push Up
3
AMRAP
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Push Up
3
AMRAP
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Push Up
3
AMRAP
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Push Up
3
AMRAP
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Push Up
3
AMRAP
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Push Up
3
AMRAP
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Push Up
3
AMRAP
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Push Up
3
AMRAP
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
3-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Rear Delt Fly (TRX)
3
12-15 reps
-
4
Rear Delt Row
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
3-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Rear Delt Fly (TRX)
3
12-15 reps
-
4
Rear Delt Row
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
3-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Rear Delt Fly (TRX)
3
12-15 reps
-
4
Rear Delt Row
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
3-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Rear Delt Fly (TRX)
3
12-15 reps
-
4
Rear Delt Row
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
3-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Rear Delt Fly (TRX)
3
12-15 reps
-
4
Rear Delt Row
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
3-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Rear Delt Fly (TRX)
3
12-15 reps
-
4
Rear Delt Row
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
3-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Rear Delt Fly (TRX)
3
12-15 reps
-
4
Rear Delt Row
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
3-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Rear Delt Fly (TRX)
3
12-15 reps
-
4
Rear Delt Row
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
3-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Rear Delt Fly (TRX)
3
12-15 reps
-
4
Rear Delt Row
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
3-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Rear Delt Fly (TRX)
3
12-15 reps
-
4
Rear Delt Row
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
3-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Rear Delt Fly (TRX)
3
12-15 reps
-
4
Rear Delt Row
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
3-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Rear Delt Fly (TRX)
3
12-15 reps
-
4
Rear Delt Row
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Good Morning (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Good Morning (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Good Morning (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Good Morning (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Good Morning (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Good Morning (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Good Morning (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Good Morning (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Good Morning (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Good Morning (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Good Morning (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Good Morning (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Landmine Press
3 Sets
10-12 Reps
-
4
Chest Fly (Cable)
3 Sets
12-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
2
Meadows Row
3 Sets
8-10 Reps
-
3
TRX Row
3 Sets
8-12 Reps
-
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Hammer Curl (Cable)
3 Sets
12-15 Reps
-
Day 3
1
Hack Squat
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
4
Pull Through (Cable)
3 Sets
12-15 Reps
-
5
Calf Raise (Bodyweight)
4 Sets
AMRAP
-
Day 4
1
Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
2
Push Up
3 Sets
AMRAP
-
3
Chest Fly (Cable)
3 Sets
12-15 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
Day 5
1
Lat Pulldown (Close Grip)
3 Sets
3-12 Reps
-
2
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
-
3
Rear Delt Fly (TRX)
3 Sets
12-15 Reps
-
4
Rear Delt Row
3 Sets
10-12 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
Day 6
1
Step-Up (Weighted)
3 Sets
10-12 Reps
-
2
Good Morning (Bodyweight)
3 Sets
AMRAP
-
3
Hack Squat
3 Sets
10-12 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
5
Standing Calf Raise
4 Sets
15-20 Reps
-