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PPL

by Derrick G.

Program Description

Build strength and size. Just a good baseline of exercises to do if you are having trouble finding a good split. Nothing to crazy or new. Helped me gain quite a bit of size after running through it twice.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 13, 2025 01:30
  • Last Edited
    Oct 13, 2025 05:59

Summary

Transform your physique with this comprehensive 12-week Push-Pull-Legs (PPL) program designed for dedicated lifters. Committing to six days a week, you'll engage in targeted workouts that focus on pushing, pulling, and leg movements, ensuring balanced muscle development. Each session includes a variety of exercises using barbells, cables, and dumbbells, allowing you to build strength and enhance your overall fitness. Get ready to challenge yourself and see tangible results as you progress through this structured and effective training plan.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.1%
Triceps
9%
Quadriceps
8.5%
Lats
8.4%
Chest
7.8%
Front Delts
7.7%
Abs
7.3%
Hamstrings
7.1%
Biceps
7%
Glutes
6.1%
Forearms
6.1%
Rear Delts
4.9%
Middle Delts
4.2%
Calves
3.4%
Lower Back
1.5%
Adductors
1%
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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
Bench Press (Barbell)
5
8-12 reps
-
2
Decline Bench (Machine)
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Fly (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
12 reps
-
8
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
9
Tricep Pushdown (Cable)
5
8-12 reps
-
10
Single Arm Overhead Tricep Extension (Cable)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Decline Bench (Machine)
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Fly (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
12 reps
-
8
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
9
Tricep Pushdown (Cable)
5
8-12 reps
-
10
Single Arm Overhead Tricep Extension (Cable)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Decline Bench (Machine)
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Fly (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
12 reps
-
8
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
9
Tricep Pushdown (Cable)
5
8-12 reps
-
10
Single Arm Overhead Tricep Extension (Cable)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Decline Bench (Machine)
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Fly (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
12 reps
-
8
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
9
Tricep Pushdown (Cable)
5
8-12 reps
-
10
Single Arm Overhead Tricep Extension (Cable)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Decline Bench (Machine)
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Fly (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
12 reps
-
8
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
9
Tricep Pushdown (Cable)
5
8-12 reps
-
10
Single Arm Overhead Tricep Extension (Cable)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Decline Bench (Machine)
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Fly (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
12 reps
-
8
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
9
Tricep Pushdown (Cable)
5
8-12 reps
-
10
Single Arm Overhead Tricep Extension (Cable)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Decline Bench (Machine)
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Fly (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
12 reps
-
8
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
9
Tricep Pushdown (Cable)
5
8-12 reps
-
10
Single Arm Overhead Tricep Extension (Cable)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Decline Bench (Machine)
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Fly (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
12 reps
-
8
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
9
Tricep Pushdown (Cable)
5
8-12 reps
-
10
Single Arm Overhead Tricep Extension (Cable)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Decline Bench (Machine)
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Fly (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
12 reps
-
8
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
9
Tricep Pushdown (Cable)
5
8-12 reps
-
10
Single Arm Overhead Tricep Extension (Cable)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Decline Bench (Machine)
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Fly (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
12 reps
-
8
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
9
Tricep Pushdown (Cable)
5
8-12 reps
-
10
Single Arm Overhead Tricep Extension (Cable)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Decline Bench (Machine)
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Fly (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
12 reps
-
8
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
9
Tricep Pushdown (Cable)
5
8-12 reps
-
10
Single Arm Overhead Tricep Extension (Cable)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Decline Bench (Machine)
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Fly (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
12 reps
-
8
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
9
Tricep Pushdown (Cable)
5
8-12 reps
-
10
Single Arm Overhead Tricep Extension (Cable)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Cable Crunch
4
12 reps
-
3
Straight Arm Pulldown
4
12 reps
-
4
Leg Raise (Captain's Chair)
4
15 reps
-
5
Lat Pulldown (Single Arm)
4
10 reps
-
6
Decline Crunch
4
12 reps
-
7
Face Pull
4
10-15 reps
-
8
Shrug (Dumbbell)
4
12 reps
-
9
Seated Row (Cable)
4
8-12 reps
-
10
T-Bar Row
4
8-12 reps
-
11
Bayesian Curl
5
12 reps
-
12
Bicep Curl (EZ Bar)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Cable Crunch
4
12 reps
-
3
Straight Arm Pulldown
4
12 reps
-
4
Leg Raise (Captain's Chair)
4
15 reps
-
5
Lat Pulldown (Single Arm)
4
10 reps
-
6
Decline Crunch
4
12 reps
-
7
Face Pull
4
10-15 reps
-
8
Shrug (Dumbbell)
4
12 reps
-
9
Seated Row (Cable)
4
8-12 reps
-
10
T-Bar Row
4
8-12 reps
-
11
Bayesian Curl
5
12 reps
-
12
Bicep Curl (EZ Bar)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Cable Crunch
4
12 reps
-
3
Straight Arm Pulldown
4
12 reps
-
4
Leg Raise (Captain's Chair)
4
15 reps
-
5
Lat Pulldown (Single Arm)
4
10 reps
-
6
Decline Crunch
4
12 reps
-
7
Face Pull
4
10-15 reps
-
8
Shrug (Dumbbell)
4
12 reps
-
9
Seated Row (Cable)
4
8-12 reps
-
10
T-Bar Row
4
8-12 reps
-
11
Bayesian Curl
5
12 reps
-
12
Bicep Curl (EZ Bar)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Cable Crunch
4
12 reps
-
3
Straight Arm Pulldown
4
12 reps
-
4
Leg Raise (Captain's Chair)
4
15 reps
-
5
Lat Pulldown (Single Arm)
4
10 reps
-
6
Decline Crunch
4
12 reps
-
7
Face Pull
4
10-15 reps
-
8
Shrug (Dumbbell)
4
12 reps
-
9
Seated Row (Cable)
4
8-12 reps
-
10
T-Bar Row
4
8-12 reps
-
11
Bayesian Curl
5
12 reps
-
12
Bicep Curl (EZ Bar)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Cable Crunch
4
12 reps
-
3
Straight Arm Pulldown
4
12 reps
-
4
Leg Raise (Captain's Chair)
4
15 reps
-
5
Lat Pulldown (Single Arm)
4
10 reps
-
6
Decline Crunch
4
12 reps
-
7
Face Pull
4
10-15 reps
-
8
Shrug (Dumbbell)
4
12 reps
-
9
Seated Row (Cable)
4
8-12 reps
-
10
T-Bar Row
4
8-12 reps
-
11
Bayesian Curl
5
12 reps
-
12
Bicep Curl (EZ Bar)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Cable Crunch
4
12 reps
-
3
Straight Arm Pulldown
4
12 reps
-
4
Leg Raise (Captain's Chair)
4
15 reps
-
5
Lat Pulldown (Single Arm)
4
10 reps
-
6
Decline Crunch
4
12 reps
-
7
Face Pull
4
10-15 reps
-
8
Shrug (Dumbbell)
4
12 reps
-
9
Seated Row (Cable)
4
8-12 reps
-
10
T-Bar Row
4
8-12 reps
-
11
Bayesian Curl
5
12 reps
-
12
Bicep Curl (EZ Bar)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Cable Crunch
4
12 reps
-
3
Straight Arm Pulldown
4
12 reps
-
4
Leg Raise (Captain's Chair)
4
15 reps
-
5
Lat Pulldown (Single Arm)
4
10 reps
-
6
Decline Crunch
4
12 reps
-
7
Face Pull
4
10-15 reps
-
8
Shrug (Dumbbell)
4
12 reps
-
9
Seated Row (Cable)
4
8-12 reps
-
10
T-Bar Row
4
8-12 reps
-
11
Bayesian Curl
5
12 reps
-
12
Bicep Curl (EZ Bar)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Cable Crunch
4
12 reps
-
3
Straight Arm Pulldown
4
12 reps
-
4
Leg Raise (Captain's Chair)
4
15 reps
-
5
Lat Pulldown (Single Arm)
4
10 reps
-
6
Decline Crunch
4
12 reps
-
7
Face Pull
4
10-15 reps
-
8
Shrug (Dumbbell)
4
12 reps
-
9
Seated Row (Cable)
4
8-12 reps
-
10
T-Bar Row
4
8-12 reps
-
11
Bayesian Curl
5
12 reps
-
12
Bicep Curl (EZ Bar)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Cable Crunch
4
12 reps
-
3
Straight Arm Pulldown
4
12 reps
-
4
Leg Raise (Captain's Chair)
4
15 reps
-
5
Lat Pulldown (Single Arm)
4
10 reps
-
6
Decline Crunch
4
12 reps
-
7
Face Pull
4
10-15 reps
-
8
Shrug (Dumbbell)
4
12 reps
-
9
Seated Row (Cable)
4
8-12 reps
-
10
T-Bar Row
4
8-12 reps
-
11
Bayesian Curl
5
12 reps
-
12
Bicep Curl (EZ Bar)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Cable Crunch
4
12 reps
-
3
Straight Arm Pulldown
4
12 reps
-
4
Leg Raise (Captain's Chair)
4
15 reps
-
5
Lat Pulldown (Single Arm)
4
10 reps
-
6
Decline Crunch
4
12 reps
-
7
Face Pull
4
10-15 reps
-
8
Shrug (Dumbbell)
4
12 reps
-
9
Seated Row (Cable)
4
8-12 reps
-
10
T-Bar Row
4
8-12 reps
-
11
Bayesian Curl
5
12 reps
-
12
Bicep Curl (EZ Bar)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Cable Crunch
4
12 reps
-
3
Straight Arm Pulldown
4
12 reps
-
4
Leg Raise (Captain's Chair)
4
15 reps
-
5
Lat Pulldown (Single Arm)
4
10 reps
-
6
Decline Crunch
4
12 reps
-
7
Face Pull
4
10-15 reps
-
8
Shrug (Dumbbell)
4
12 reps
-
9
Seated Row (Cable)
4
8-12 reps
-
10
T-Bar Row
4
8-12 reps
-
11
Bayesian Curl
5
12 reps
-
12
Bicep Curl (EZ Bar)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Cable Crunch
4
12 reps
-
3
Straight Arm Pulldown
4
12 reps
-
4
Leg Raise (Captain's Chair)
4
15 reps
-
5
Lat Pulldown (Single Arm)
4
10 reps
-
6
Decline Crunch
4
12 reps
-
7
Face Pull
4
10-15 reps
-
8
Shrug (Dumbbell)
4
12 reps
-
9
Seated Row (Cable)
4
8-12 reps
-
10
T-Bar Row
4
8-12 reps
-
11
Bayesian Curl
5
12 reps
-
12
Bicep Curl (EZ Bar)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hack Squat
4
8-12 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Deadlift (Barbell)
4
8 reps
-
7
Single Leg Press
4
12 reps
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
7
20 reps
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hack Squat
4
8-12 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Deadlift (Barbell)
4
8 reps
-
7
Single Leg Press
4
12 reps
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
7
20 reps
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hack Squat
4
8-12 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Deadlift (Barbell)
4
8 reps
-
7
Single Leg Press
4
12 reps
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
7
20 reps
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hack Squat
4
8-12 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Deadlift (Barbell)
4
8 reps
-
7
Single Leg Press
4
12 reps
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
7
20 reps
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hack Squat
4
8-12 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Deadlift (Barbell)
4
8 reps
-
7
Single Leg Press
4
12 reps
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
7
20 reps
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hack Squat
4
8-12 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Deadlift (Barbell)
4
8 reps
-
7
Single Leg Press
4
12 reps
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
7
20 reps
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hack Squat
4
8-12 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Deadlift (Barbell)
4
8 reps
-
7
Single Leg Press
4
12 reps
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
7
20 reps
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hack Squat
4
8-12 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Deadlift (Barbell)
4
8 reps
-
7
Single Leg Press
4
12 reps
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
7
20 reps
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hack Squat
4
8-12 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Deadlift (Barbell)
4
8 reps
-
7
Single Leg Press
4
12 reps
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
7
20 reps
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hack Squat
4
8-12 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Deadlift (Barbell)
4
8 reps
-
7
Single Leg Press
4
12 reps
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
7
20 reps
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hack Squat
4
8-12 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Deadlift (Barbell)
4
8 reps
-
7
Single Leg Press
4
12 reps
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
7
20 reps
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hack Squat
4
8-12 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Deadlift (Barbell)
4
8 reps
-
7
Single Leg Press
4
12 reps
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
7
20 reps
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
4
10 reps
-
6
Upright Row (Barbell)
4
10 reps
-
7
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
8
Tricep Rope Push Down (Cable)
5
12 reps
-
9
Dip (Bodyweight)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
4
10 reps
-
6
Upright Row (Barbell)
4
10 reps
-
7
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
8
Tricep Rope Push Down (Cable)
5
12 reps
-
9
Dip (Bodyweight)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
4
10 reps
-
6
Upright Row (Barbell)
4
10 reps
-
7
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
8
Tricep Rope Push Down (Cable)
5
12 reps
-
9
Dip (Bodyweight)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
4
10 reps
-
6
Upright Row (Barbell)
4
10 reps
-
7
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
8
Tricep Rope Push Down (Cable)
5
12 reps
-
9
Dip (Bodyweight)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
4
10 reps
-
6
Upright Row (Barbell)
4
10 reps
-
7
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
8
Tricep Rope Push Down (Cable)
5
12 reps
-
9
Dip (Bodyweight)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
4
10 reps
-
6
Upright Row (Barbell)
4
10 reps
-
7
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
8
Tricep Rope Push Down (Cable)
5
12 reps
-
9
Dip (Bodyweight)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
4
10 reps
-
6
Upright Row (Barbell)
4
10 reps
-
7
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
8
Tricep Rope Push Down (Cable)
5
12 reps
-
9
Dip (Bodyweight)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
4
10 reps
-
6
Upright Row (Barbell)
4
10 reps
-
7
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
8
Tricep Rope Push Down (Cable)
5
12 reps
-
9
Dip (Bodyweight)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
4
10 reps
-
6
Upright Row (Barbell)
4
10 reps
-
7
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
8
Tricep Rope Push Down (Cable)
5
12 reps
-
9
Dip (Bodyweight)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
4
10 reps
-
6
Upright Row (Barbell)
4
10 reps
-
7
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
8
Tricep Rope Push Down (Cable)
5
12 reps
-
9
Dip (Bodyweight)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
4
10 reps
-
6
Upright Row (Barbell)
4
10 reps
-
7
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
8
Tricep Rope Push Down (Cable)
5
12 reps
-
9
Dip (Bodyweight)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
4
10 reps
-
6
Upright Row (Barbell)
4
10 reps
-
7
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
8
Tricep Rope Push Down (Cable)
5
12 reps
-
9
Dip (Bodyweight)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Cable Crunch
4
12 reps
-
3
Straight Arm Pulldown
4
10 reps
-
4
Leg Raise (Captain's Chair)
4
15 reps
-
5
Straight Arm Pulldown
4
10 reps
-
6
Decline Crunch
4
12 reps
-
7
Face Pull
4
10-15 reps
-
8
Shrug (Dumbbell)
4
12 reps
-
9
Seated Row (Cable)
4
8-12 reps
-
10
T-Bar Row
4
8-12 reps
-
11
Incline Curl (Dumbbell)
5
12 reps
-
12
Bicep Curl (EZ Bar)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Cable Crunch
4
12 reps
-
3
Straight Arm Pulldown
4
10 reps
-
4
Leg Raise (Captain's Chair)
4
15 reps
-
5
Straight Arm Pulldown
4
10 reps
-
6
Decline Crunch
4
12 reps
-
7
Face Pull
4
10-15 reps
-
8
Shrug (Dumbbell)
4
12 reps
-
9
Seated Row (Cable)
4
8-12 reps
-
10
T-Bar Row
4
8-12 reps
-
11
Incline Curl (Dumbbell)
5
12 reps
-
12
Bicep Curl (EZ Bar)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Cable Crunch
4
12 reps
-
3
Straight Arm Pulldown
4
10 reps
-
4
Leg Raise (Captain's Chair)
4
15 reps
-
5
Straight Arm Pulldown
4
10 reps
-
6
Decline Crunch
4
12 reps
-
7
Face Pull
4
10-15 reps
-
8
Shrug (Dumbbell)
4
12 reps
-
9
Seated Row (Cable)
4
8-12 reps
-
10
T-Bar Row
4
8-12 reps
-
11
Incline Curl (Dumbbell)
5
12 reps
-
12
Bicep Curl (EZ Bar)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Cable Crunch
4
12 reps
-
3
Straight Arm Pulldown
4
10 reps
-
4
Leg Raise (Captain's Chair)
4
15 reps
-
5
Straight Arm Pulldown
4
10 reps
-
6
Decline Crunch
4
12 reps
-
7
Face Pull
4
10-15 reps
-
8
Shrug (Dumbbell)
4
12 reps
-
9
Seated Row (Cable)
4
8-12 reps
-
10
T-Bar Row
4
8-12 reps
-
11
Incline Curl (Dumbbell)
5
12 reps
-
12
Bicep Curl (EZ Bar)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Cable Crunch
4
12 reps
-
3
Straight Arm Pulldown
4
10 reps
-
4
Leg Raise (Captain's Chair)
4
15 reps
-
5
Straight Arm Pulldown
4
10 reps
-
6
Decline Crunch
4
12 reps
-
7
Face Pull
4
10-15 reps
-
8
Shrug (Dumbbell)
4
12 reps
-
9
Seated Row (Cable)
4
8-12 reps
-
10
T-Bar Row
4
8-12 reps
-
11
Incline Curl (Dumbbell)
5
12 reps
-
12
Bicep Curl (EZ Bar)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Cable Crunch
4
12 reps
-
3
Straight Arm Pulldown
4
10 reps
-
4
Leg Raise (Captain's Chair)
4
15 reps
-
5
Straight Arm Pulldown
4
10 reps
-
6
Decline Crunch
4
12 reps
-
7
Face Pull
4
10-15 reps
-
8
Shrug (Dumbbell)
4
12 reps
-
9
Seated Row (Cable)
4
8-12 reps
-
10
T-Bar Row
4
8-12 reps
-
11
Incline Curl (Dumbbell)
5
12 reps
-
12
Bicep Curl (EZ Bar)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Cable Crunch
4
12 reps
-
3
Straight Arm Pulldown
4
10 reps
-
4
Leg Raise (Captain's Chair)
4
15 reps
-
5
Straight Arm Pulldown
4
10 reps
-
6
Decline Crunch
4
12 reps
-
7
Face Pull
4
10-15 reps
-
8
Shrug (Dumbbell)
4
12 reps
-
9
Seated Row (Cable)
4
8-12 reps
-
10
T-Bar Row
4
8-12 reps
-
11
Incline Curl (Dumbbell)
5
12 reps
-
12
Bicep Curl (EZ Bar)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Cable Crunch
4
12 reps
-
3
Straight Arm Pulldown
4
10 reps
-
4
Leg Raise (Captain's Chair)
4
15 reps
-
5
Straight Arm Pulldown
4
10 reps
-
6
Decline Crunch
4
12 reps
-
7
Face Pull
4
10-15 reps
-
8
Shrug (Dumbbell)
4
12 reps
-
9
Seated Row (Cable)
4
8-12 reps
-
10
T-Bar Row
4
8-12 reps
-
11
Incline Curl (Dumbbell)
5
12 reps
-
12
Bicep Curl (EZ Bar)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Cable Crunch
4
12 reps
-
3
Straight Arm Pulldown
4
10 reps
-
4
Leg Raise (Captain's Chair)
4
15 reps
-
5
Straight Arm Pulldown
4
10 reps
-
6
Decline Crunch
4
12 reps
-
7
Face Pull
4
10-15 reps
-
8
Shrug (Dumbbell)
4
12 reps
-
9
Seated Row (Cable)
4
8-12 reps
-
10
T-Bar Row
4
8-12 reps
-
11
Incline Curl (Dumbbell)
5
12 reps
-
12
Bicep Curl (EZ Bar)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Cable Crunch
4
12 reps
-
3
Straight Arm Pulldown
4
10 reps
-
4
Leg Raise (Captain's Chair)
4
15 reps
-
5
Straight Arm Pulldown
4
10 reps
-
6
Decline Crunch
4
12 reps
-
7
Face Pull
4
10-15 reps
-
8
Shrug (Dumbbell)
4
12 reps
-
9
Seated Row (Cable)
4
8-12 reps
-
10
T-Bar Row
4
8-12 reps
-
11
Incline Curl (Dumbbell)
5
12 reps
-
12
Bicep Curl (EZ Bar)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Cable Crunch
4
12 reps
-
3
Straight Arm Pulldown
4
10 reps
-
4
Leg Raise (Captain's Chair)
4
15 reps
-
5
Straight Arm Pulldown
4
10 reps
-
6
Decline Crunch
4
12 reps
-
7
Face Pull
4
10-15 reps
-
8
Shrug (Dumbbell)
4
12 reps
-
9
Seated Row (Cable)
4
8-12 reps
-
10
T-Bar Row
4
8-12 reps
-
11
Incline Curl (Dumbbell)
5
12 reps
-
12
Bicep Curl (EZ Bar)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Cable Crunch
4
12 reps
-
3
Straight Arm Pulldown
4
10 reps
-
4
Leg Raise (Captain's Chair)
4
15 reps
-
5
Straight Arm Pulldown
4
10 reps
-
6
Decline Crunch
4
12 reps
-
7
Face Pull
4
10-15 reps
-
8
Shrug (Dumbbell)
4
12 reps
-
9
Seated Row (Cable)
4
8-12 reps
-
10
T-Bar Row
4
8-12 reps
-
11
Incline Curl (Dumbbell)
5
12 reps
-
12
Bicep Curl (EZ Bar)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hack Squat
4
8-12 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Deadlift (Barbell)
4
8 reps
-
7
Single Leg Press
4
12 reps
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
7
20 reps
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hack Squat
4
8-12 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Deadlift (Barbell)
4
8 reps
-
7
Single Leg Press
4
12 reps
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
7
20 reps
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hack Squat
4
8-12 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Deadlift (Barbell)
4
8 reps
-
7
Single Leg Press
4
12 reps
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
7
20 reps
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hack Squat
4
8-12 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Deadlift (Barbell)
4
8 reps
-
7
Single Leg Press
4
12 reps
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
7
20 reps
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hack Squat
4
8-12 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Deadlift (Barbell)
4
8 reps
-
7
Single Leg Press
4
12 reps
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
7
20 reps
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hack Squat
4
8-12 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Deadlift (Barbell)
4
8 reps
-
7
Single Leg Press
4
12 reps
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
7
20 reps
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hack Squat
4
8-12 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Deadlift (Barbell)
4
8 reps
-
7
Single Leg Press
4
12 reps
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
7
20 reps
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hack Squat
4
8-12 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Deadlift (Barbell)
4
8 reps
-
7
Single Leg Press
4
12 reps
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
7
20 reps
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hack Squat
4
8-12 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Deadlift (Barbell)
4
8 reps
-
7
Single Leg Press
4
12 reps
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
7
20 reps
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hack Squat
4
8-12 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Deadlift (Barbell)
4
8 reps
-
7
Single Leg Press
4
12 reps
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
7
20 reps
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hack Squat
4
8-12 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Deadlift (Barbell)
4
8 reps
-
7
Single Leg Press
4
12 reps
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
7
20 reps
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hack Squat
4
8-12 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Deadlift (Barbell)
4
8 reps
-
7
Single Leg Press
4
12 reps
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
7
20 reps
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Week 1
1 / 12 Weeks
Day 4
1
Incline Bench Press (Barbell)
5 Sets
8-12 Reps
-
2
Chest Fly (Cable)
4 Sets
12 Reps
-
3
Chest Fly (Machine)
4 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-
5
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
-
6
Upright Row (Barbell)
4 Sets
10 Reps
-
7
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
-
8
Tricep Rope Push Down (Cable)
5 Sets
12 Reps
-
9
Dip (Bodyweight)
5 Sets
10 Reps
-
Day 5
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
-
2
Cable Crunch
4 Sets
12 Reps
-
3
Straight Arm Pulldown
4 Sets
10 Reps
-
4
Leg Raise (Captain's Chair)
4 Sets
15 Reps
-
5
Straight Arm Pulldown
4 Sets
10 Reps
-
6
Decline Crunch
4 Sets
12 Reps
-
7
Face Pull
4 Sets
10-15 Reps
-
8
Shrug (Dumbbell)
4 Sets
12 Reps
-
9
Seated Row (Cable)
4 Sets
8-12 Reps
-
10
T-Bar Row
4 Sets
8-12 Reps
-
11
Incline Curl (Dumbbell)
5 Sets
12 Reps
-
12
Bicep Curl (EZ Bar)
5 Sets
10 Reps
-
Day 6
1
Squat (Barbell)
5 Sets
8-12 Reps
-
2
Leg Curl
4 Sets
8-12 Reps
-
3
Standing Calf Raise
4 Sets
12 Reps
-
4
Hack Squat
4 Sets
8-12 Reps
-
5
Seated Calf Raise
4 Sets
15-20 Reps
-
6
Deadlift (Barbell)
4 Sets
8 Reps
-
7
Single Leg Press
4 Sets
12 Reps
-
8
Leg Extension
4 Sets
8-12 Reps
-
9
Reverse Wrist Curl (Dumbbell)
7 Sets
20 Reps
-
10
Wrist Curls
5 Sets
20 Reps
-
11
Single Hand Cable Wrist Curl
1 Set
20 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
8-12 Reps
-
2
Leg Curl
4 Sets
8-12 Reps
-
3
Standing Calf Raise
4 Sets
12 Reps
-
4
Hack Squat
4 Sets
8-12 Reps
-
5
Seated Calf Raise
4 Sets
15-20 Reps
-
6
Deadlift (Barbell)
4 Sets
8 Reps
-
7
Single Leg Press
4 Sets
12 Reps
-
8
Leg Extension
4 Sets
8-12 Reps
-
9
Reverse Wrist Curl (Dumbbell)
7 Sets
20 Reps
-
10
Wrist Curls
5 Sets
20 Reps
-
11
Single Hand Cable Wrist Curl
1 Set
20 Reps
-
Day 2
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
-
2
Cable Crunch
4 Sets
12 Reps
-
3
Straight Arm Pulldown
4 Sets
12 Reps
-
4
Leg Raise (Captain's Chair)
4 Sets
15 Reps
-
5
Lat Pulldown (Single Arm)
4 Sets
10 Reps
-
6
Decline Crunch
4 Sets
12 Reps
-
7
Face Pull
4 Sets
10-15 Reps
-
8
Shrug (Dumbbell)
4 Sets
12 Reps
-
9
Seated Row (Cable)
4 Sets
8-12 Reps
-
10
T-Bar Row
4 Sets
8-12 Reps
-
11
Bayesian Curl
5 Sets
12 Reps
-
12
Bicep Curl (EZ Bar)
5 Sets
12 Reps
-
Day 1
1
Bench Press (Barbell)
5 Sets
8-12 Reps
-
2
Decline Bench (Machine)
4 Sets
10 Reps
-
3
Incline Chest Press (Machine)
4 Sets
10 Reps
-
4
Chest Fly (Cable)
4 Sets
12 Reps
-
5
Chest Fly (Machine)
4 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
7
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
-
8
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
-
9
Tricep Pushdown (Cable)
5 Sets
8-12 Reps
-
10
Single Arm Overhead Tricep Extension (Cable)
5 Sets
12 Reps
-