Program Description
Taken from Fazlifts' YouTube channel and modified for what I have available (i.e., no free-weight barbells). Per Faz, this program can be run 3 to 6 times per week. *Volume measure per bodypart per session* Split this however you like Overall volume is more important *Beginner * 2 to 4 sets per bodypart per session *Intermediate* 4 to 8 sets per bodypart per session *Advanced* 3 to 6 sets per bodypart per session The original workout -- as well as info for intermediate and advanced lifters, sets/reps, and progression -- is at https://www.youtube.com/watch?v=Psgf_rBJ8ew I called it The Shaman because it's in the spirit of his Wizard and Barbarian. The image is stock Adobe.
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedAug 10, 2025 01:54
- Last EditedSep 06, 2025 12:49
Summary
Unlock your potential with "The Shaman," a comprehensive 12-week Push/Pull/Legs (PPL) program designed for dedicated lifters. Committed to six days a week, this program emphasizes compound movements and targeted isolation exercises to build strength and muscle across all major muscle groups. Each workout is structured to maximize intensity and effectiveness, utilizing Smith machines, cables, and dumbbells. Get ready to transform your physique and elevate your training game!
Muscle Engagement
Front
Back
MuscleSet
Chest
12.4%
Triceps
10.6%
Biceps
9.8%
Front Delts
9.3%
Upper Back
9.1%
Quadriceps
8.9%
Lats
8.4%
Hamstrings
7.1%
Middle Delts
7%
Abs
5.3%
Calves
4.4%
Glutes
3.6%
Forearms
1.3%
Adductors
0.9%
Rear Delts
0.9%
Abductors
0.9%
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ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Seated Overhead Press (Smith Machine)
3
5-8 reps
-
3
Close Grip Bench Press (Smith Machine)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Seated Overhead Press (Smith Machine)
3
5-8 reps
-
3
Close Grip Bench Press (Smith Machine)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Seated Overhead Press (Smith Machine)
3
5-8 reps
-
3
Close Grip Bench Press (Smith Machine)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Seated Overhead Press (Smith Machine)
3
5-8 reps
-
3
Close Grip Bench Press (Smith Machine)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Seated Overhead Press (Smith Machine)
3
5-8 reps
-
3
Close Grip Bench Press (Smith Machine)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Seated Overhead Press (Smith Machine)
3
5-8 reps
-
3
Close Grip Bench Press (Smith Machine)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Seated Overhead Press (Smith Machine)
3
5-8 reps
-
3
Close Grip Bench Press (Smith Machine)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Seated Overhead Press (Smith Machine)
3
5-8 reps
-
3
Close Grip Bench Press (Smith Machine)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Seated Overhead Press (Smith Machine)
3
5-8 reps
-
3
Close Grip Bench Press (Smith Machine)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Seated Overhead Press (Smith Machine)
3
5-8 reps
-
3
Close Grip Bench Press (Smith Machine)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Seated Overhead Press (Smith Machine)
3
5-8 reps
-
3
Close Grip Bench Press (Smith Machine)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Seated Overhead Press (Smith Machine)
3
5-8 reps
-
3
Close Grip Bench Press (Smith Machine)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Kelso Shrug
3
5-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Kelso Shrug
3
5-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Kelso Shrug
3
5-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Kelso Shrug
3
5-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Kelso Shrug
3
5-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Kelso Shrug
3
5-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Kelso Shrug
3
5-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Kelso Shrug
3
5-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Kelso Shrug
3
5-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Kelso Shrug
3
5-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Kelso Shrug
3
5-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Kelso Shrug
3
5-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Good Morning (Smith Machine)
3
5-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Good Morning (Smith Machine)
3
5-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Good Morning (Smith Machine)
3
5-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Good Morning (Smith Machine)
3
5-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Good Morning (Smith Machine)
3
5-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Good Morning (Smith Machine)
3
5-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Good Morning (Smith Machine)
3
5-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Good Morning (Smith Machine)
3
5-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Good Morning (Smith Machine)
3
5-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Good Morning (Smith Machine)
3
5-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Good Morning (Smith Machine)
3
5-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Good Morning (Smith Machine)
3
5-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3
Dip (Assisted)
3
5-8 reps
-
4
Cable Crossover
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3
Dip (Assisted)
3
5-8 reps
-
4
Cable Crossover
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3
Dip (Assisted)
3
5-8 reps
-
4
Cable Crossover
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3
Dip (Assisted)
3
5-8 reps
-
4
Cable Crossover
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3
Dip (Assisted)
3
5-8 reps
-
4
Cable Crossover
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3
Dip (Assisted)
3
5-8 reps
-
4
Cable Crossover
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3
Dip (Assisted)
3
5-8 reps
-
4
Cable Crossover
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3
Dip (Assisted)
3
5-8 reps
-
4
Cable Crossover
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3
Dip (Assisted)
3
5-8 reps
-
4
Cable Crossover
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3
Dip (Assisted)
3
5-8 reps
-
4
Cable Crossover
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3
Dip (Assisted)
3
5-8 reps
-
4
Cable Crossover
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3
Dip (Assisted)
3
5-8 reps
-
4
Cable Crossover
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
-
2
Seated Row (Machine)
3
5-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl Machine
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
-
2
Seated Row (Machine)
3
5-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl Machine
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
-
2
Seated Row (Machine)
3
5-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl Machine
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
-
2
Seated Row (Machine)
3
5-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl Machine
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
-
2
Seated Row (Machine)
3
5-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl Machine
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
-
2
Seated Row (Machine)
3
5-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl Machine
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
-
2
Seated Row (Machine)
3
5-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl Machine
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
-
2
Seated Row (Machine)
3
5-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl Machine
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
-
2
Seated Row (Machine)
3
5-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl Machine
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
-
2
Seated Row (Machine)
3
5-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl Machine
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
-
2
Seated Row (Machine)
3
5-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl Machine
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
-
2
Seated Row (Machine)
3
5-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl Machine
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)3 Sets
5-8 Reps
-
2
Seated Overhead Press (Smith Machine)3 Sets
5-8 Reps
-
3
Close Grip Bench Press (Smith Machine)3 Sets
5-8 Reps
-
4
Pec Deck (Machine)3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
Day 2
1
Bent Over Row (Smith Machine)3 Sets
5-8 Reps
-
2
Lat Pulldown3 Sets
5-8 Reps
-
3
Kelso Shrug3 Sets
5-8 Reps
-
4
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
-
5
Bicep Curl (Cable)3 Sets
8-12 Reps
-
6
Cable Crunch3 Sets
8-12 Reps
-
Day 3
1
Squat (Smith Machine)3 Sets
5-8 Reps
-
2
Good Morning (Smith Machine)3 Sets
5-8 Reps
-
3
Leg Curl3 Sets
8-12 Reps
-
4
Leg Press3 Sets
8-12 Reps
-
5
Calf Raise (Leg Press)3 Sets
8-12 Reps
-
Day 4
1
Bench Press (Dumbbell)3 Sets
5-8 Reps
-
2
Overhead Press (Dumbbell)3 Sets
5-8 Reps
-
3
Dip (Assisted)3 Sets
5-8 Reps
-
4
Cable Crossover3 Sets
8-12 Reps
-
5
Lateral Raise (Cable)3 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
Day 5
1
Chin-Up (Assisted)3 Sets
5-8 Reps
-
2
Seated Row (Machine)3 Sets
5-8 Reps
-
3
Lat Pulldown (Single Arm)3 Sets
5-8 Reps
-
4
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
-
5
Preacher Curl Machine3 Sets
8-12 Reps
-
6
Cable Crunch3 Sets
8-12 Reps
-
Day 6
1
Leg Press3 Sets
5-8 Reps
-
2
Romanian Deadlift (Smith Machine)3 Sets
5-8 Reps
-
3
Leg Extension3 Sets
8-12 Reps
-
4
Lying Leg Curl3 Sets
8-12 Reps
-
5
Standing Calf Raise3 Sets
8-12 Reps
-