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BoostcampPNG

straightforward PPL 2.0

by Finn P.

Program Description

Without overthinking anything, you are able to master the best workouts and simplest exercises to effectively put on muscle

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 21, 2026 03:11
  • Last Edited
    Feb 21, 2026 03:47
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.8%
Chest
10.4%
Triceps
10.4%
Lats
9.9%
Biceps
9.9%
Upper Back
8.5%
Quadriceps
8.5%
Hamstrings
8.5%
Middle Delts
6.6%
Glutes
5.6%
Forearms
2.8%
Calves
2.8%
Rear Delts
1.9%
Abs
1.4%
Adductors
0.7%
Lower Back
0.7%
Abductors
0.7%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
4
Chest Fly (Machine)
3
6-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
7
One Arm Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
4
Chest Fly (Machine)
3
6-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
7
One Arm Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
4
Chest Fly (Machine)
3
6-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
7
One Arm Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
4
Chest Fly (Machine)
3
6-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
7
One Arm Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
4
Chest Fly (Machine)
3
6-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
7
One Arm Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
4
Chest Fly (Machine)
3
6-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
7
One Arm Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
4
Chest Fly (Machine)
3
6-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
7
One Arm Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
4
Chest Fly (Machine)
3
6-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
7
One Arm Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
4
Chest Fly (Machine)
3
6-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
7
One Arm Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
4
Chest Fly (Machine)
3
6-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
7
One Arm Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
4
Chest Fly (Machine)
3
6-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
7
One Arm Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
4
Chest Fly (Machine)
3
6-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
7
One Arm Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
4
Chest Fly (Machine)
3
6-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
7
One Arm Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
4
Chest Fly (Machine)
3
6-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
7
One Arm Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
4
Chest Fly (Machine)
3
6-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
7
One Arm Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
4
Chest Fly (Machine)
3
6-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
7
One Arm Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
4
Chest Fly (Machine)
3
6-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
7
One Arm Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
4
Chest Fly (Machine)
3
6-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
7
One Arm Lateral Raise (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
6-12 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
6-12 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
6-12 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
6-12 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
6-12 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
6-12 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
6-12 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
6-12 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
6-12 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
6-12 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
6-12 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
6-12 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
6-12 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
6-12 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
6-12 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
6-12 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
6-12 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
6-12 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
2
Chest Fly (Machine)
3
6-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
7
Incline Bench Press (Barbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
2
Chest Fly (Machine)
3
6-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
7
Incline Bench Press (Barbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
2
Chest Fly (Machine)
3
6-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
7
Incline Bench Press (Barbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
2
Chest Fly (Machine)
3
6-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
7
Incline Bench Press (Barbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
2
Chest Fly (Machine)
3
6-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
7
Incline Bench Press (Barbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
2
Chest Fly (Machine)
3
6-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
7
Incline Bench Press (Barbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
2
Chest Fly (Machine)
3
6-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
7
Incline Bench Press (Barbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
2
Chest Fly (Machine)
3
6-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
7
Incline Bench Press (Barbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
2
Chest Fly (Machine)
3
6-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
7
Incline Bench Press (Barbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
2
Chest Fly (Machine)
3
6-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
7
Incline Bench Press (Barbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
2
Chest Fly (Machine)
3
6-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
7
Incline Bench Press (Barbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
2
Chest Fly (Machine)
3
6-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
7
Incline Bench Press (Barbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
2
Chest Fly (Machine)
3
6-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
7
Incline Bench Press (Barbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
2
Chest Fly (Machine)
3
6-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
7
Incline Bench Press (Barbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
2
Chest Fly (Machine)
3
6-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
7
Incline Bench Press (Barbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
2
Chest Fly (Machine)
3
6-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
7
Incline Bench Press (Barbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
2
Chest Fly (Machine)
3
6-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
7
Incline Bench Press (Barbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
2
Chest Fly (Machine)
3
6-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
1
1
8-12 reps
10-20 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Bench Press (Dumbbell)
3
8-12 reps
-
7
Incline Bench Press (Barbell)
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-20 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Curl
3
6-12 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Pendulum Squat
3
6-10 reps
-
5
Leg Press
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Curl
3
6-12 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Pendulum Squat
3
6-10 reps
-
5
Leg Press
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Curl
3
6-12 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Pendulum Squat
3
6-10 reps
-
5
Leg Press
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Curl
3
6-12 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Pendulum Squat
3
6-10 reps
-
5
Leg Press
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Curl
3
6-12 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Pendulum Squat
3
6-10 reps
-
5
Leg Press
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Curl
3
6-12 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Pendulum Squat
3
6-10 reps
-
5
Leg Press
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Curl
3
6-12 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Pendulum Squat
3
6-10 reps
-
5
Leg Press
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Curl
3
6-12 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Pendulum Squat
3
6-10 reps
-
5
Leg Press
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Curl
3
6-12 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Pendulum Squat
3
6-10 reps
-
5
Leg Press
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Curl
3
6-12 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Pendulum Squat
3
6-10 reps
-
5
Leg Press
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Curl
3
6-12 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Pendulum Squat
3
6-10 reps
-
5
Leg Press
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Curl
3
6-12 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Pendulum Squat
3
6-10 reps
-
5
Leg Press
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Curl
3
6-12 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Pendulum Squat
3
6-10 reps
-
5
Leg Press
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Curl
3
6-12 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Pendulum Squat
3
6-10 reps
-
5
Leg Press
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Curl
3
6-12 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Pendulum Squat
3
6-10 reps
-
5
Leg Press
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Curl
3
6-12 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Pendulum Squat
3
6-10 reps
-
5
Leg Press
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Curl
3
6-12 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Pendulum Squat
3
6-10 reps
-
5
Leg Press
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Curl
3
6-12 reps
-
3
Standing Calf Raise
3
10-20 reps
-
4
Pendulum Squat
3
6-10 reps
-
5
Leg Press
3
6-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
10-20 Reps
-
-
7
One Arm Lateral Raise (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
3
Standing Pullover (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Dumbbell Row
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
6
Preacher Curl (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
10-20 Reps
-
-
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Incline Bench Press (Barbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
3
Standing Pullover (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Dumbbell Row
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
6
Preacher Curl (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 6
1
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Leg Curl
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
3
Standing Calf Raise
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
4
Pendulum Squat
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
5
Leg Press
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-