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Planet Fitness Upper Lower

by Keaton

Program Description

Created this program as a fairly simple upper lower bodybuilding program to run while rehabbing my lower back through core stability exercises and mobility work not included in the program, while not entirely eliminating legs volume. Can be run at most commercial gyms (including Planet Fitness!)

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 09, 2026 07:41
  • Last Edited
    Feb 09, 2026 05:41
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Triceps
10.1%
Biceps
10.1%
Front Delts
9.1%
Rear Delts
8.1%
Chest
8.1%
Lats
8.1%
Hamstrings
6.1%
Middle Delts
6.1%
Glutes
5.4%
Quadriceps
4.1%
Forearms
3%
Abductors
2.7%
Adductors
2.7%
Lower Back
2%
Abs
2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-20 reps
-
4
Tricep Rope Push Down (Cable)
3
12-20 reps
-
5
Bent Over Row (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Abductor (Machine)
2
15-20 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
Week 1
1 / 18 Weeks
Day 4
1
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
2
Leg Extension
3 Sets
10-15 Reps
-
3
Leg Curl
3 Sets
10-15 Reps
-
4
Hip Abductor (Machine)
2 Sets
15-20 Reps
-
5
Hip Adductor (Machine)
2 Sets
15-20 Reps
-
6
Rear Delt Fly (Cable)
3 Sets
15-20 Reps
-
Day 2
1
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
2
Leg Extension
3 Sets
10-15 Reps
-
3
Leg Curl
3 Sets
10-15 Reps
-
4
Hip Abductor (Machine)
2 Sets
15-20 Reps
-
5
Hip Adductor (Machine)
2 Sets
15-20 Reps
-
6
Rear Delt Fly (Cable)
3 Sets
15-20 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
3
Chest Fly (Machine)
3 Sets
12-20 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
12-20 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
2
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
3
Single Arm Tricep Extension (Cable)
3 Sets
10-12 Reps
-
4
Face Pull
3 Sets
15-20 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
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3
Chest Fly (Machine)
3 Sets
12-20 Reps
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4
Tricep Rope Push Down (Cable)
3 Sets
12-20 Reps
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5
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
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6
Preacher Curl (Machine)
3 Sets
8-12 Reps
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7
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
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