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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 01:32
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.9%
Quadriceps
9.2%
Chest
8.4%
Lats
8.4%
Triceps
8.1%
Biceps
7.3%
Front Delts
6.8%
Abs
6.6%
Forearms
6.6%
Hamstrings
6.1%
Glutes
5.8%
Rear Delts
5.3%
Middle Delts
4.5%
Calves
3.6%
Lower Back
1.5%
Adductors
0.9%
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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
-