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BoostcampPNG

Upper Lower Push Pull Legs

by A J.

Program Description

5 day program , can swap of certain machine exercises for compound.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 29, 2025 12:24
  • Last Edited
    Jul 29, 2025 01:18
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Bicep Curl (Cable)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Bicep Curl (Cable)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Bicep Curl (Cable)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Bicep Curl (Cable)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Bicep Curl (Cable)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Bicep Curl (Cable)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Bicep Curl (Cable)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Bicep Curl (Cable)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Bicep Curl (Cable)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Bicep Curl (Cable)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Bicep Curl (Cable)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Bicep Curl (Cable)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Bicep Curl (Cable)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Bicep Curl (Cable)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Bicep Curl (Cable)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Bicep Curl (Cable)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Bicep Curl (Cable)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Bicep Curl (Cable)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Leg Curl
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Leg Curl
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Leg Curl
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Leg Curl
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Leg Curl
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Leg Curl
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Leg Curl
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Leg Curl
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Leg Curl
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Leg Curl
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Leg Curl
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Leg Curl
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Leg Curl
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Leg Curl
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Leg Curl
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Leg Curl
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Leg Curl
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Leg Curl
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
-
2
High Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
-
2
High Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
-
2
High Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
-
2
High Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
-
2
High Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
-
2
High Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
-
2
High Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
-
2
High Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
-
2
High Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
-
2
High Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
-
2
High Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
-
2
High Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
-
2
High Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
-
2
High Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
-
2
High Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
-
2
High Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
-
2
High Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
-
2
High Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hyperextension
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hyperextension
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hyperextension
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hyperextension
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hyperextension
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hyperextension
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hyperextension
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hyperextension
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hyperextension
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hyperextension
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hyperextension
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hyperextension
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hyperextension
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hyperextension
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hyperextension
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hyperextension
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hyperextension
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hyperextension
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
8 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8 Reps
-
3
Shoulder Press (Machine)
3 Sets
10 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Chest Fly (Cable)
2 Sets
15 Reps
-
6
Bicep Curl (Cable)
2 Sets
15 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
15 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
2
Leg Press (45 Degrees)
3 Sets
8 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
5
Standing Calf Raise
4 Sets
8 Reps
-
Day 3
1
Incline Chest Press (Machine)
3 Sets
8 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 4
1
Lat Pulldown (Neutral Grip)
3 Sets
8 Reps
-
2
High Row
3 Sets
10 Reps
-
3
Face Pull
3 Sets
15 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
Day 5
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Hyperextension
3 Sets
10 Reps
-
3
Leg Extension
2 Sets
12 Reps
-
4
Lying Leg Curl
2 Sets
12 Reps
-
5
Seated Calf Raise
4 Sets
15 Reps
-