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PPL Strength and Growth Blueprint

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Program Description

This novice-to-intermediate-friendly training program is designed to help you build strength and muscle in a structured, progressive manner. Perfect for lifters

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 19, 2025 08:33
  • Last Edited
    Jun 18, 2025 12:34

Summary

Unlock your strength potential with the PPL Strength and Growth Blueprint, a comprehensive 12-week program designed for serious lifters. With five days of focused training each week, you'll engage in a balanced mix of push, pull, and leg workouts, utilizing a variety of equipment to maximize muscle growth and strength. Each session emphasizes progressive overload and targeted muscle activation, ensuring you build a solid foundation while pushing your limits. Get ready to transform your physique and elevate your performance!
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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
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
High-Low Cable Press
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Machine)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
High-Low Cable Press
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Machine)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
High-Low Cable Press
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Machine)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
High-Low Cable Press
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Machine)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
High-Low Cable Press
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Machine)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
High-Low Cable Press
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Machine)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
High-Low Cable Press
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Machine)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
High-Low Cable Press
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Machine)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
High-Low Cable Press
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Machine)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
High-Low Cable Press
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Machine)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
High-Low Cable Press
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Machine)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
High-Low Cable Press
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Machine)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Pullover (Dumbbell)
2
1
8-12 reps
8-121 reps
-
-
6
Bayesian Curl
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Pullover (Dumbbell)
2
1
8-12 reps
8-121 reps
-
-
6
Bayesian Curl
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Pullover (Dumbbell)
2
1
8-12 reps
8-121 reps
-
-
6
Bayesian Curl
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Pullover (Dumbbell)
2
1
8-12 reps
8-121 reps
-
-
6
Bayesian Curl
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Pullover (Dumbbell)
2
1
8-12 reps
8-121 reps
-
-
6
Bayesian Curl
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Pullover (Dumbbell)
2
1
8-12 reps
8-121 reps
-
-
6
Bayesian Curl
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Pullover (Dumbbell)
2
1
8-12 reps
8-121 reps
-
-
6
Bayesian Curl
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Pullover (Dumbbell)
2
1
8-12 reps
8-121 reps
-
-
6
Bayesian Curl
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Pullover (Dumbbell)
2
1
8-12 reps
8-121 reps
-
-
6
Bayesian Curl
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Pullover (Dumbbell)
2
1
8-12 reps
8-121 reps
-
-
6
Bayesian Curl
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Pullover (Dumbbell)
2
1
8-12 reps
8-121 reps
-
-
6
Bayesian Curl
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Pullover (Dumbbell)
2
1
8-12 reps
8-121 reps
-
-
6
Bayesian Curl
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Extension
3
12 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Extension
3
12 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Extension
3
12 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Extension
3
12 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Extension
3
12 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Extension
3
12 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Extension
3
12 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Extension
3
12 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Extension
3
12 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Extension
3
12 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Extension
3
12 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Extension
3
12 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Bent Over Row (Barbell)
3
8-12 reps
-
5
Straight Arm Pulldown
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Bent Over Row (Barbell)
3
8-12 reps
-
5
Straight Arm Pulldown
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Bent Over Row (Barbell)
3
8-12 reps
-
5
Straight Arm Pulldown
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Bent Over Row (Barbell)
3
8-12 reps
-
5
Straight Arm Pulldown
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Bent Over Row (Barbell)
3
8-12 reps
-
5
Straight Arm Pulldown
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Bent Over Row (Barbell)
3
8-12 reps
-
5
Straight Arm Pulldown
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Bent Over Row (Barbell)
3
8-12 reps
-
5
Straight Arm Pulldown
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Bent Over Row (Barbell)
3
8-12 reps
-
5
Straight Arm Pulldown
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Bent Over Row (Barbell)
3
8-12 reps
-
5
Straight Arm Pulldown
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Bent Over Row (Barbell)
3
8-12 reps
-
5
Straight Arm Pulldown
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Bent Over Row (Barbell)
3
8-12 reps
-
5
Straight Arm Pulldown
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Bent Over Row (Barbell)
3
8-12 reps
-
5
Straight Arm Pulldown
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
8-12 reps
-
2
One Arm Lateral Raise (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Bayesian Curl
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Tricep Pushdown (Cable)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
8-12 reps
-
2
One Arm Lateral Raise (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Bayesian Curl
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Tricep Pushdown (Cable)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
8-12 reps
-
2
One Arm Lateral Raise (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Bayesian Curl
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Tricep Pushdown (Cable)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
8-12 reps
-
2
One Arm Lateral Raise (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Bayesian Curl
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Tricep Pushdown (Cable)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
8-12 reps
-
2
One Arm Lateral Raise (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Bayesian Curl
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Tricep Pushdown (Cable)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
8-12 reps
-
2
One Arm Lateral Raise (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Bayesian Curl
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Tricep Pushdown (Cable)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
8-12 reps
-
2
One Arm Lateral Raise (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Bayesian Curl
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Tricep Pushdown (Cable)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
8-12 reps
-
2
One Arm Lateral Raise (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Bayesian Curl
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Tricep Pushdown (Cable)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
8-12 reps
-
2
One Arm Lateral Raise (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Bayesian Curl
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Tricep Pushdown (Cable)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
8-12 reps
-
2
One Arm Lateral Raise (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Bayesian Curl
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Tricep Pushdown (Cable)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
8-12 reps
-
2
One Arm Lateral Raise (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Bayesian Curl
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Tricep Pushdown (Cable)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
8-12 reps
-
2
One Arm Lateral Raise (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Bayesian Curl
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Tricep Pushdown (Cable)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
8-12 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
High-Low Cable Press
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
6
Tricep Extension (Machine)
3 Sets
8-12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Leg Extension
3 Sets
12 Reps
-
3
Lying Leg Curl
3 Sets
12 Reps
-
4
Standing Calf Raise
3 Sets
20 Reps
-
5
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
-
Day 4
1
Chest Fly (Machine)
3 Sets
8-12 Reps
-
2
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
3
Dip (Bodyweight)
3 Sets
8-12 Reps
-
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
5
Straight Arm Pulldown
3 Sets
8-12 Reps
-
6
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
Day 5
1
Seated Military Press (Smith Machine)
2 Sets
8-12 Reps
-
2
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
4
Bayesian Curl
2 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
6
Hammer Curl
2 Sets
8-12 Reps
-
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
8
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
9
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
2
Single Arm Row (Cable)
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
5
Pullover (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-121 Reps
-
-
6
Bayesian Curl
3 Sets
8-12 Reps
-
7
Hammer Curl (Cable)
3 Sets
8-12 Reps
-