Program Description
for every level, fun but hard! but surely you will see résultas
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedAug 21, 2025 02:00
- Last EditedAug 31, 2025 07:05
Summary
Transform your physique with the PPL/UL program, a comprehensive 12-week training plan designed for serious lifters. This 5-day split focuses on Push, Pull, and Legs, ensuring balanced development across all major muscle groups. Each session includes a mix of dumbbell, cable, and machine exercises, targeting everything from your chest and back to arms and legs. With a structured approach and progressive intensity, you'll build strength and muscle while enhancing your overall fitness. Get ready to push your limits and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Quadriceps
12.2%
Hamstrings
12.2%
Chest
11.5%
Biceps
10.8%
Upper Back
8.7%
Lats
8%
Glutes
6.3%
Front Delts
5.6%
Forearms
4.9%
Rear Delts
1.7%
Middle Delts
1.4%
Abs
1.4%
Lower Back
1.4%
Abductors
0.7%
Adductors
0.3%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Incline Bench Press (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Bayesian Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Bayesian Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Bayesian Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Bayesian Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Bayesian Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Bayesian Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Bayesian Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Bayesian Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Bayesian Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Bayesian Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Bayesian Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Bayesian Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
-
3
Barbell Row
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Pull-Up (Weighted)
1
-
6
Dip (Weighted)
1
-
7
Rear Delt Fly (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
-
3
Barbell Row
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Pull-Up (Weighted)
1
-
6
Dip (Weighted)
1
-
7
Rear Delt Fly (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
-
3
Barbell Row
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Pull-Up (Weighted)
1
-
6
Dip (Weighted)
1
-
7
Rear Delt Fly (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
-
3
Barbell Row
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Pull-Up (Weighted)
1
-
6
Dip (Weighted)
1
-
7
Rear Delt Fly (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
-
3
Barbell Row
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Pull-Up (Weighted)
1
-
6
Dip (Weighted)
1
-
7
Rear Delt Fly (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
-
3
Barbell Row
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Pull-Up (Weighted)
1
-
6
Dip (Weighted)
1
-
7
Rear Delt Fly (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
-
3
Barbell Row
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Pull-Up (Weighted)
1
-
6
Dip (Weighted)
1
-
7
Rear Delt Fly (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
-
3
Barbell Row
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Pull-Up (Weighted)
1
-
6
Dip (Weighted)
1
-
7
Rear Delt Fly (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
-
3
Barbell Row
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Pull-Up (Weighted)
1
-
6
Dip (Weighted)
1
-
7
Rear Delt Fly (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
-
3
Barbell Row
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Pull-Up (Weighted)
1
-
6
Dip (Weighted)
1
-
7
Rear Delt Fly (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
-
3
Barbell Row
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Pull-Up (Weighted)
1
-
6
Dip (Weighted)
1
-
7
Rear Delt Fly (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
-
3
Barbell Row
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Pull-Up (Weighted)
1
-
6
Dip (Weighted)
1
-
7
Rear Delt Fly (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Leg Press
1
-
3
Leg Curl
1
-
4
Goblet Squat
1
-
5
Leg Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Leg Press
1
-
3
Leg Curl
1
-
4
Goblet Squat
1
-
5
Leg Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Leg Press
1
-
3
Leg Curl
1
-
4
Goblet Squat
1
-
5
Leg Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Leg Press
1
-
3
Leg Curl
1
-
4
Goblet Squat
1
-
5
Leg Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Leg Press
1
-
3
Leg Curl
1
-
4
Goblet Squat
1
-
5
Leg Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Leg Press
1
-
3
Leg Curl
1
-
4
Goblet Squat
1
-
5
Leg Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Leg Press
1
-
3
Leg Curl
1
-
4
Goblet Squat
1
-
5
Leg Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Leg Press
1
-
3
Leg Curl
1
-
4
Goblet Squat
1
-
5
Leg Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Leg Press
1
-
3
Leg Curl
1
-
4
Goblet Squat
1
-
5
Leg Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Leg Press
1
-
3
Leg Curl
1
-
4
Goblet Squat
1
-
5
Leg Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Leg Press
1
-
3
Leg Curl
1
-
4
Goblet Squat
1
-
5
Leg Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Leg Press
1
-
3
Leg Curl
1
-
4
Goblet Squat
1
-
5
Leg Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
1
8 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Barbell Row
1
12 reps
-
5
Hammer Curl (Cable)
1
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
11 reps
-
7
Bicep Curl (Cable)
1
13 reps
-
8
Overhead Tricep Extension (Cable)
1
10 reps
-
9
Wrist Curls
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
1
8 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Barbell Row
1
12 reps
-
5
Hammer Curl (Cable)
1
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
11 reps
-
7
Bicep Curl (Cable)
1
13 reps
-
8
Overhead Tricep Extension (Cable)
1
10 reps
-
9
Wrist Curls
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
1
8 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Barbell Row
1
12 reps
-
5
Hammer Curl (Cable)
1
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
11 reps
-
7
Bicep Curl (Cable)
1
13 reps
-
8
Overhead Tricep Extension (Cable)
1
10 reps
-
9
Wrist Curls
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
1
8 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Barbell Row
1
12 reps
-
5
Hammer Curl (Cable)
1
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
11 reps
-
7
Bicep Curl (Cable)
1
13 reps
-
8
Overhead Tricep Extension (Cable)
1
10 reps
-
9
Wrist Curls
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
1
8 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Barbell Row
1
12 reps
-
5
Hammer Curl (Cable)
1
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
11 reps
-
7
Bicep Curl (Cable)
1
13 reps
-
8
Overhead Tricep Extension (Cable)
1
10 reps
-
9
Wrist Curls
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
1
8 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Barbell Row
1
12 reps
-
5
Hammer Curl (Cable)
1
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
11 reps
-
7
Bicep Curl (Cable)
1
13 reps
-
8
Overhead Tricep Extension (Cable)
1
10 reps
-
9
Wrist Curls
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
1
8 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Barbell Row
1
12 reps
-
5
Hammer Curl (Cable)
1
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
11 reps
-
7
Bicep Curl (Cable)
1
13 reps
-
8
Overhead Tricep Extension (Cable)
1
10 reps
-
9
Wrist Curls
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
1
8 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Barbell Row
1
12 reps
-
5
Hammer Curl (Cable)
1
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
11 reps
-
7
Bicep Curl (Cable)
1
13 reps
-
8
Overhead Tricep Extension (Cable)
1
10 reps
-
9
Wrist Curls
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
1
8 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Barbell Row
1
12 reps
-
5
Hammer Curl (Cable)
1
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
11 reps
-
7
Bicep Curl (Cable)
1
13 reps
-
8
Overhead Tricep Extension (Cable)
1
10 reps
-
9
Wrist Curls
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
1
8 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Barbell Row
1
12 reps
-
5
Hammer Curl (Cable)
1
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
11 reps
-
7
Bicep Curl (Cable)
1
13 reps
-
8
Overhead Tricep Extension (Cable)
1
10 reps
-
9
Wrist Curls
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
1
8 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Barbell Row
1
12 reps
-
5
Hammer Curl (Cable)
1
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
11 reps
-
7
Bicep Curl (Cable)
1
13 reps
-
8
Overhead Tricep Extension (Cable)
1
10 reps
-
9
Wrist Curls
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
1
8 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Barbell Row
1
12 reps
-
5
Hammer Curl (Cable)
1
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
11 reps
-
7
Bicep Curl (Cable)
1
13 reps
-
8
Overhead Tricep Extension (Cable)
1
10 reps
-
9
Wrist Curls
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Leg Press
1
-
6
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Leg Press
1
-
6
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Leg Press
1
-
6
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Leg Press
1
-
6
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Leg Press
1
-
6
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Leg Press
1
-
6
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Leg Press
1
-
6
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Leg Press
1
-
6
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Leg Press
1
-
6
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Leg Press
1
-
6
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Leg Press
1
-
6
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Leg Press
1
-
6
Lying Leg Curl
1
-
Week 1
1 / 12 Weeks
Day 4
1
Incline Bench Press (Dumbbell)2 Sets
8 Reps
@9
2
Lat Pulldown (Close Grip)1 Set
8 Reps
-
3
Pec Deck (Machine)1 Set
12 Reps
-
4
Barbell Row1 Set
12 Reps
-
5
Hammer Curl (Cable)1 Set
8 Reps
-
6
V-Handle Tricep Pushdown (Cable)1 Set
11 Reps
-
7
Bicep Curl (Cable)1 Set
13 Reps
-
8
Overhead Tricep Extension (Cable)1 Set
10 Reps
-
9
Wrist Curls1 Set
10 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)1 Set
-
2
Hammer Curl (Dumbbell)1 Set
-
3
Chest Press (Machine)1 Set
-
4
Bayesian Curl1 Set
-
5
Preacher Curl (Dumbbell)1 Set
-
6
Pec Deck (Machine)1 Set
-
7
Wrist Curls1 Set
-
Day 2
1
Lat Pulldown (Close Grip)1 Set
1 Reps
-
2
V-Handle Tricep Pushdown (Cable)1 Set
-
3
Barbell Row1 Set
-
4
Overhead Tricep Extension (Cable)1 Set
-
5
Pull-Up (Weighted)1 Set
-
6
Dip (Weighted)1 Set
-
7
Rear Delt Fly (Cable)1 Set
-
Day 3
1
Pendulum Squat1 Set
-
2
Leg Press1 Set
-
3
Leg Curl1 Set
-
4
Goblet Squat1 Set
-
5
Leg Extension1 Set
-
Day 5
1
Pendulum Squat1 Set
-
2
Romanian Deadlift (Dumbbell)1 Set
-
3
Leg Curl1 Set
-
4
Leg Extension1 Set
-
5
Leg Press1 Set
-
6
Lying Leg Curl1 Set
-