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Pulliam best workout split

by Timi A.
1 athletes joined

Program Description

All working sets 8-10 RPE I added rear delt work on leg day

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 04, 2025 05:46
  • Last Edited
    Sep 04, 2025 10:53
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.1%
Chest
10%
Triceps
9.2%
Lats
9.1%
Biceps
8.8%
Front Delts
8.4%
Hamstrings
7.7%
Quadriceps
7.4%
Glutes
6.5%
Middle Delts
5.4%
Abs
5.4%
Rear Delts
3.8%
Lower Back
2.4%
Calves
2%
Adductors
1.4%
Abductors
1.4%
Forearms
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
Leg Curl
3
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Stiff Leg Deadlift
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Hip Adductor (Machine)
2
10-12 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Stiff Leg Deadlift
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Hip Adductor (Machine)
2
10-12 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Stiff Leg Deadlift
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Hip Adductor (Machine)
2
10-12 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Stiff Leg Deadlift
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Hip Adductor (Machine)
2
10-12 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Stiff Leg Deadlift
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Hip Adductor (Machine)
2
10-12 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Stiff Leg Deadlift
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Hip Adductor (Machine)
2
10-12 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Stiff Leg Deadlift
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Hip Adductor (Machine)
2
10-12 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Stiff Leg Deadlift
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Hip Adductor (Machine)
2
10-12 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Stiff Leg Deadlift
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Hip Adductor (Machine)
2
10-12 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Stiff Leg Deadlift
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Hip Adductor (Machine)
2
10-12 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Stiff Leg Deadlift
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Hip Adductor (Machine)
2
10-12 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Stiff Leg Deadlift
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Hip Adductor (Machine)
2
10-12 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Stiff Leg Deadlift
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Hip Adductor (Machine)
2
10-12 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Stiff Leg Deadlift
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Hip Adductor (Machine)
2
10-12 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Stiff Leg Deadlift
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Hip Adductor (Machine)
2
10-12 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Stiff Leg Deadlift
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Hip Adductor (Machine)
2
10-12 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Stiff Leg Deadlift
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Hip Adductor (Machine)
2
10-12 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Stiff Leg Deadlift
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Hip Adductor (Machine)
2
10-12 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
10-15 reps
-
4
Seated Dip (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
10-15 reps
-
4
Seated Dip (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
10-15 reps
-
4
Seated Dip (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
10-15 reps
-
4
Seated Dip (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
10-15 reps
-
4
Seated Dip (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
10-15 reps
-
4
Seated Dip (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
10-15 reps
-
4
Seated Dip (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
10-15 reps
-
4
Seated Dip (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
10-15 reps
-
4
Seated Dip (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
10-15 reps
-
4
Seated Dip (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
10-15 reps
-
4
Seated Dip (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
10-15 reps
-
4
Seated Dip (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
10-15 reps
-
4
Seated Dip (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
10-15 reps
-
4
Seated Dip (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
10-15 reps
-
4
Seated Dip (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
10-15 reps
-
4
Seated Dip (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
10-15 reps
-
4
Seated Dip (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
10-15 reps
-
4
Seated Dip (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
RPE 10
7
Lying Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
RPE 10
7
Lying Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
RPE 10
7
Lying Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
RPE 10
7
Lying Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
RPE 10
7
Lying Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
RPE 10
7
Lying Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
RPE 10
7
Lying Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
RPE 10
7
Lying Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
RPE 10
7
Lying Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
RPE 10
7
Lying Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
RPE 10
7
Lying Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
RPE 10
7
Lying Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
RPE 10
7
Lying Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
RPE 10
7
Lying Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
RPE 10
7
Lying Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
RPE 10
7
Lying Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
RPE 10
7
Lying Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
RPE 10
7
Lying Leg Raise
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Abductor (Machine)
2
10-12 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Rear Delt Fly (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Abductor (Machine)
2
10-12 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Rear Delt Fly (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Abductor (Machine)
2
10-12 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Rear Delt Fly (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Abductor (Machine)
2
10-12 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Rear Delt Fly (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Abductor (Machine)
2
10-12 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Rear Delt Fly (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Abductor (Machine)
2
10-12 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Rear Delt Fly (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Abductor (Machine)
2
10-12 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Rear Delt Fly (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Abductor (Machine)
2
10-12 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Rear Delt Fly (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Abductor (Machine)
2
10-12 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Rear Delt Fly (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Abductor (Machine)
2
10-12 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Rear Delt Fly (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Abductor (Machine)
2
10-12 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Rear Delt Fly (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Abductor (Machine)
2
10-12 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Rear Delt Fly (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Abductor (Machine)
2
10-12 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Rear Delt Fly (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Abductor (Machine)
2
10-12 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Rear Delt Fly (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Abductor (Machine)
2
10-12 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Rear Delt Fly (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Abductor (Machine)
2
10-12 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Rear Delt Fly (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Abductor (Machine)
2
10-12 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Rear Delt Fly (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Hack Squat
3
6-10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Abductor (Machine)
2
10-12 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Rear Delt Fly (Cable)
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Week 1
1 / 18 Weeks
Day 2
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
-
2
Chest Press (Machine)
3 Sets
6-10 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-
4
Seated Dip (Machine)
3 Sets
8-12 Reps
-
5
Pec Deck (Machine)
2 Sets
8-12 Reps
-
Day 3
1
Lat Pulldown
3 Sets
8-12 Reps
-
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
-
3
Hammer Curl
3 Sets
8-12 Reps
-
4
Single Arm Row (Cable)
3 Sets
8-12 Reps
-
5
Bayesian Curl
3 Sets
8-12 Reps
-
6
Cable Crunch
3 Sets
12-15 Reps
@10
7
Lying Leg Raise
3 Sets
12-15 Reps
@10
Day 1
1
Leg Curl
3 Sets
8-12 Reps
-
2
Hack Squat
3 Sets
6-10 Reps
-
3
Stiff Leg Deadlift
2 Sets
8-12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
-
5
Hip Adductor (Machine)
2 Sets
10-12 Reps
-
6
Rear Delt Fly (Cable)
2 Sets
12-15 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Bench Press (Barbell)
2 Sets
6-10 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Single Arm Row (Cable)
2 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
-
6
Preacher Curl (Barbell)
4 Sets
8-12 Reps
-
7
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
Day 4
1
Leg Curl
2 Sets
8-12 Reps
-
2
Hack Squat
3 Sets
6-10 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Hip Abductor (Machine)
2 Sets
10-12 Reps
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5
Standing Calf Raise
3 Sets
10-12 Reps
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6
Rear Delt Fly (Cable)
2 Sets
6-12 Reps
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