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Catalyst PPL

by Mayank R.
1 athletes joined

Program Description

A novice friendly program to increase strength and muscle mass.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 24, 2025 09:47
  • Last Edited
    Sep 14, 2025 10:39

Summary

Unleash your potential with the Catalyst PPL program, a comprehensive 12-week training plan designed for serious lifters. Committing to six days a week, you'll alternate between push, pull, and leg workouts, targeting all major muscle groups with a mix of barbell, dumbbell, and machine exercises. Each session is meticulously crafted to build strength and muscle definition, ensuring you stay motivated and engaged throughout your journey. Elevate your fitness game and watch your body transform as you progress through this challenging yet rewarding program!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
9.8%
Triceps
9.7%
Front Delts
8.8%
Biceps
7.7%
Chest
7.7%
Middle Delts
7.7%
Hamstrings
7.5%
Abs
7.5%
Forearms
6.8%
Lats
6%
Quadriceps
5.4%
Glutes
4.4%
Rear Delts
4%
Calves
3.8%
Lower Back
2%
Adductors
0.9%
Abductors
0.5%
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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
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
5 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)
2 Sets
8-12 Reps
-
5
Face Pull
5 Sets
15-20 Reps
-
6
Incline Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
8
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
-
9A
Wrist Curls
3 Sets
8-15 Reps
-
9B
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
-
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Chest Fly (Machine)
3 Sets
8-12 Reps
-
4
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
5A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5B
Lateral Raise (Cable)
3 Sets
15-20 Reps
-
6A
Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Leg Press
3 Sets
8-12 Reps
-
4
Leg Curl
3 Sets
8-12 Reps
-
5
Seated Calf Raise
5 Sets
8-12 Reps
-
6
Hanging Leg Raise
2 Sets
8-12 Reps
-
7
Hanging Oblique Knee Raise
2 Sets
8-12 Reps
-
8
Abs Crunch (Weighted)
3 Sets
8-12 Reps
-
Day 4
1
Barbell Row
4 Sets
5 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)
2 Sets
8-12 Reps
-
5
Face Pull
5 Sets
15-20 Reps
-
6
Incline Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
8
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
-
9A
Wrist Curls
3 Sets
8-15 Reps
-
9B
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
-
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
-
2
Bench Press (Barbell)
3 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Chest Fly (Machine)
3 Sets
8-12 Reps
-
5A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5B
Lateral Raise (Cable)
3 Sets
15-20 Reps
-
6A
Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
Day 6
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Leg Press
3 Sets
8-12 Reps
-
4
Leg Curl
3 Sets
8-12 Reps
-
5
Seated Calf Raise
5 Sets
8-12 Reps
-
6
Hanging Leg Raise
2 Sets
8-12 Reps
-
7
Hanging Oblique Knee Raise
2 Sets
8-12 Reps
-
8
Abs Crunch (Weighted)
3 Sets
8-12 Reps
-