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PPL GPT

by Joshua Lee

Program Description

In and out of gym within an hour

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 04, 2025 07:28
  • Last Edited
    Jun 18, 2025 12:32

Summary

Get ready to transform your physique with the PPL GPT program, a comprehensive 13-week journey designed for serious lifters. This 5-day split focuses on the Push, Pull, Legs (PPL) method, ensuring balanced development across all major muscle groups. Each session combines compound lifts like deadlifts and squats with targeted accessory work, maximizing strength and hypertrophy. With a variety of exercises and a full gym setup, you’ll build muscle and endurance while pushing your limits every week. Join now and take your training to the next level!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Push Up
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Abs Crunch (Weighted)
3
12 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Abs Crunch (Weighted)
3
12 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Abs Crunch (Weighted)
3
12 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Abs Crunch (Weighted)
3
12 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Abs Crunch (Weighted)
3
12 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Abs Crunch (Weighted)
3
12 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Abs Crunch (Weighted)
3
12 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Abs Crunch (Weighted)
3
12 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Abs Crunch (Weighted)
3
12 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Abs Crunch (Weighted)
3
12 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Abs Crunch (Weighted)
3
12 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Abs Crunch (Weighted)
3
12 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Abs Crunch (Weighted)
3
12 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
3
Battle Ropes
3
30 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
3
Battle Ropes
3
30 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
3
Battle Ropes
3
30 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
3
Battle Ropes
3
30 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
3
Battle Ropes
3
30 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
3
Battle Ropes
3
30 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
3
Battle Ropes
3
30 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
3
Battle Ropes
3
30 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
3
Battle Ropes
3
30 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
3
Battle Ropes
3
30 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
3
Battle Ropes
3
30 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
3
Battle Ropes
3
30 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
3
Battle Ropes
3
30 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Week 1
1 / 13 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4A
Face Pull
3 Sets
10 Reps
-
4B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
6
Abs Crunch (Weighted)
3 Sets
12 Reps
-
7
Lying Leg Raise
3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
12 Reps
-
2
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Calf Raise (Machine)
3 Sets
12 Reps
-
5
Abs Crunch (Weighted)
3 Sets
12 Reps
-
6
Lying Leg Raise
3 Sets
15 Reps
-
Day 4
1
Bicep Curl (Barbell)
3 Sets
12 Reps
-
2
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
3
Battle Ropes
3 Sets
30 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
15 Reps
-
Day 5
1
Run
1 Set
-
Day 1
1
Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
4B
Push Up
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-