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BoostcampPNG

Push legs pull

by Stephen D.

Program Description

To build muscle in a well equipped gym can also do at home with some modification.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 16, 2025 02:14
  • Last Edited
    Dec 07, 2025 02:36
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.7%
Upper Back
9.6%
Hamstrings
9.5%
Biceps
8.3%
Abs
8.3%
Triceps
8.2%
Lats
7.6%
Glutes
7.6%
Front Delts
7%
Chest
6.4%
Middle Delts
6.3%
Lower Back
3%
Rear Delts
2.9%
Adductors
2.3%
Forearms
2%
Abductors
0.2%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Pec Deck (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
Skull Crusher Ez Bar
2
-
6
Dumbbell Lateral Raise Seated
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Pec Deck (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
Skull Crusher Ez Bar
2
-
6
Dumbbell Lateral Raise Seated
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Pec Deck (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
Skull Crusher Ez Bar
2
-
6
Dumbbell Lateral Raise Seated
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Pec Deck (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
Skull Crusher Ez Bar
2
-
6
Dumbbell Lateral Raise Seated
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Pec Deck (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
Skull Crusher Ez Bar
2
-
6
Dumbbell Lateral Raise Seated
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Pec Deck (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
Skull Crusher Ez Bar
2
-
6
Dumbbell Lateral Raise Seated
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Pec Deck (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
Skull Crusher Ez Bar
2
-
6
Dumbbell Lateral Raise Seated
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Pec Deck (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
Skull Crusher Ez Bar
2
-
6
Dumbbell Lateral Raise Seated
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Pec Deck (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
Skull Crusher Ez Bar
2
-
6
Dumbbell Lateral Raise Seated
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Pec Deck (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
Skull Crusher Ez Bar
2
-
6
Dumbbell Lateral Raise Seated
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Pec Deck (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
Skull Crusher Ez Bar
2
-
6
Dumbbell Lateral Raise Seated
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Pec Deck (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
Skull Crusher Ez Bar
2
-
6
Dumbbell Lateral Raise Seated
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
6
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
6
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
6
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
6
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
6
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
6
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
6
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
6
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
6
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
6
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
6
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
6
Decline Sit Up (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Seated Row (Cable)
2
-
4
Bicep Curl (Barbell)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Seated Row (Cable)
2
-
4
Bicep Curl (Barbell)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Seated Row (Cable)
2
-
4
Bicep Curl (Barbell)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Seated Row (Cable)
2
-
4
Bicep Curl (Barbell)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Seated Row (Cable)
2
-
4
Bicep Curl (Barbell)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Seated Row (Cable)
2
-
4
Bicep Curl (Barbell)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Seated Row (Cable)
2
-
4
Bicep Curl (Barbell)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Seated Row (Cable)
2
-
4
Bicep Curl (Barbell)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Seated Row (Cable)
2
-
4
Bicep Curl (Barbell)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Seated Row (Cable)
2
-
4
Bicep Curl (Barbell)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Seated Row (Cable)
2
-
4
Bicep Curl (Barbell)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Seated Row (Cable)
2
-
4
Bicep Curl (Barbell)
2
-
5
Incline Curl (Dumbbell)
2
-
6
Face Pull
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
V-Handle Tricep Pushdown (Cable)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
Incline Fly Press (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
V-Handle Tricep Pushdown (Cable)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
Incline Fly Press (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
V-Handle Tricep Pushdown (Cable)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
Incline Fly Press (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
V-Handle Tricep Pushdown (Cable)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
Incline Fly Press (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
V-Handle Tricep Pushdown (Cable)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
Incline Fly Press (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
V-Handle Tricep Pushdown (Cable)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
Incline Fly Press (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
V-Handle Tricep Pushdown (Cable)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
Incline Fly Press (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
V-Handle Tricep Pushdown (Cable)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
Incline Fly Press (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
V-Handle Tricep Pushdown (Cable)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
Incline Fly Press (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
V-Handle Tricep Pushdown (Cable)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
Incline Fly Press (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
V-Handle Tricep Pushdown (Cable)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
Incline Fly Press (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
V-Handle Tricep Pushdown (Cable)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
2
-
6
Incline Fly Press (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
High Bar Squat (Barbell)
3
-
3
Good Morning
2
-
4
Sissy Squat
3
-
5
Lunge (Dumbbell)
2
-
6
Lying Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
High Bar Squat (Barbell)
3
-
3
Good Morning
2
-
4
Sissy Squat
3
-
5
Lunge (Dumbbell)
2
-
6
Lying Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
High Bar Squat (Barbell)
3
-
3
Good Morning
2
-
4
Sissy Squat
3
-
5
Lunge (Dumbbell)
2
-
6
Lying Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
High Bar Squat (Barbell)
3
-
3
Good Morning
2
-
4
Sissy Squat
3
-
5
Lunge (Dumbbell)
2
-
6
Lying Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
High Bar Squat (Barbell)
3
-
3
Good Morning
2
-
4
Sissy Squat
3
-
5
Lunge (Dumbbell)
2
-
6
Lying Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
High Bar Squat (Barbell)
3
-
3
Good Morning
2
-
4
Sissy Squat
3
-
5
Lunge (Dumbbell)
2
-
6
Lying Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
High Bar Squat (Barbell)
3
-
3
Good Morning
2
-
4
Sissy Squat
3
-
5
Lunge (Dumbbell)
2
-
6
Lying Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
High Bar Squat (Barbell)
3
-
3
Good Morning
2
-
4
Sissy Squat
3
-
5
Lunge (Dumbbell)
2
-
6
Lying Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
High Bar Squat (Barbell)
3
-
3
Good Morning
2
-
4
Sissy Squat
3
-
5
Lunge (Dumbbell)
2
-
6
Lying Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
High Bar Squat (Barbell)
3
-
3
Good Morning
2
-
4
Sissy Squat
3
-
5
Lunge (Dumbbell)
2
-
6
Lying Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
High Bar Squat (Barbell)
3
-
3
Good Morning
2
-
4
Sissy Squat
3
-
5
Lunge (Dumbbell)
2
-
6
Lying Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
High Bar Squat (Barbell)
3
-
3
Good Morning
2
-
4
Sissy Squat
3
-
5
Lunge (Dumbbell)
2
-
6
Lying Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Bicep Curl (Machine)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Reverse Pec Deck
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Bicep Curl (Machine)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Reverse Pec Deck
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Bicep Curl (Machine)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Reverse Pec Deck
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Bicep Curl (Machine)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Reverse Pec Deck
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Bicep Curl (Machine)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Reverse Pec Deck
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Bicep Curl (Machine)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Reverse Pec Deck
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Bicep Curl (Machine)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Reverse Pec Deck
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Bicep Curl (Machine)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Reverse Pec Deck
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Bicep Curl (Machine)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Reverse Pec Deck
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Bicep Curl (Machine)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Reverse Pec Deck
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Bicep Curl (Machine)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Reverse Pec Deck
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Bicep Curl (Machine)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Reverse Pec Deck
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
-
2
Incline Bench Press (Dumbbell)
2 Sets
-
3
Pec Deck (Machine)
2 Sets
-
4
Shoulder Press (Plate Loaded)
2 Sets
-
5
Skull Crusher Ez Bar
2 Sets
-
6
Dumbbell Lateral Raise Seated
3 Sets
-
Day 6
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
-
2
Wide Grip Lat Pulldown
2 Sets
-
3
Seated Wide-Grip Row (Cable)
3 Sets
-
4
Bicep Curl (Machine)
2 Sets
-
5
Preacher Curl (EZ Bar)
2 Sets
-
6
Reverse Pec Deck
3 Sets
-
Day 5
1
Deadlift (Barbell)
3 Sets
-
2
High Bar Squat (Barbell)
3 Sets
-
3
Good Morning
2 Sets
-
4
Sissy Squat
3 Sets
-
5
Lunge (Dumbbell)
2 Sets
-
6
Lying Leg Raise
3 Sets
-
Day 4
1
Overhead Press (Barbell)
3 Sets
-
2
Chest Press (Machine)
3 Sets
-
3
V-Handle Tricep Pushdown (Cable)
2 Sets
-
4
Overhead Tricep Extension (Cable)
2 Sets
-
5
Lateral Raise (Cable)
2 Sets
-
6
Incline Fly Press (Dumbbell)
2 Sets
-
Day 3
1
Pull-Up (Weighted)
2 Sets
-
2
T-Bar Row
2 Sets
-
3
Seated Row (Cable)
2 Sets
-
4
Bicep Curl (Barbell)
2 Sets
-
5
Incline Curl (Dumbbell)
2 Sets
-
6
Face Pull
2 Sets
-
Day 2
1
High Bar Squat (Barbell)
3 Sets
-
2
Romanian Deadlift (Barbell)
2 Sets
-
3
Leg Press
2 Sets
-
4
Leg Curl
2 Sets
-
5
Leg Extension
2 Sets
-
6
Decline Sit Up (Weighted)
3 Sets
-