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Pulliam best workout split

by Timi A.
2 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 11, 2025 07:08

Summary

Unleash your strength with the Pulliam Best Workout Split, an 18-week program designed for dedicated lifters ready to elevate their training. Comprising five days of focused workouts each week, this split alternates between push and pull days, targeting major muscle groups with a mix of barbell, machine, and dumbbell exercises. Whether you’re looking to build muscle or improve your overall strength, this program provides the structure and variety needed to achieve your goals. Get ready to transform your physique and push your limits!
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
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
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
-
5
Standing Calf Raise
3 Sets
10-12 Reps
-
6
Rear Delt Fly (Cable)
2 Sets
6-12 Reps
-