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PPL Elite

by mayur D.
1 athletes joined

Program Description

PPL Elite is a 16-week intermediate Push Pull Legs program built for one goal — lean bulk. Train 6 days a week across Push, Pull and Legs sessions, each designed to build maximum muscle while simultaneously cutting belly fat. Every exercise, set, rep and rest time is personalised. No guesswork. No fluff.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 26, 2026 04:46
  • Last Edited
    Mar 26, 2026 09:31
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.3%
Upper Back
10%
Abs
9.5%
Front Delts
9.4%
Quadriceps
8.7%
Biceps
8.1%
Hamstrings
8%
Glutes
7.8%
Chest
7.2%
Lats
6%
Middle Delts
4.4%
Forearms
3%
Rear Delts
2.3%
Calves
1.8%
Lower Back
1.4%
Abductors
0.9%
Adductors
0.6%
Stretching
0.6%
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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
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Clean Deadlift
4
-
3
Wide Grip Lat Pulldown
4
-
4
Bent Over Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
6
Face Pull
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Clean Deadlift
4
-
3
Wide Grip Lat Pulldown
4
-
4
Bent Over Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
6
Face Pull
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Clean Deadlift
4
-
3
Wide Grip Lat Pulldown
4
-
4
Bent Over Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
6
Face Pull
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Clean Deadlift
4
-
3
Wide Grip Lat Pulldown
4
-
4
Bent Over Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
6
Face Pull
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Clean Deadlift
4
-
3
Wide Grip Lat Pulldown
4
-
4
Bent Over Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
6
Face Pull
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Clean Deadlift
4
-
3
Wide Grip Lat Pulldown
4
-
4
Bent Over Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
6
Face Pull
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Clean Deadlift
4
-
3
Wide Grip Lat Pulldown
4
-
4
Bent Over Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
6
Face Pull
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Clean Deadlift
4
-
3
Wide Grip Lat Pulldown
4
-
4
Bent Over Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
6
Face Pull
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Clean Deadlift
4
-
3
Wide Grip Lat Pulldown
4
-
4
Bent Over Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
6
Face Pull
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Clean Deadlift
4
-
3
Wide Grip Lat Pulldown
4
-
4
Bent Over Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
6
Face Pull
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Clean Deadlift
4
-
3
Wide Grip Lat Pulldown
4
-
4
Bent Over Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
6
Face Pull
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Clean Deadlift
4
-
3
Wide Grip Lat Pulldown
4
-
4
Bent Over Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
6
Face Pull
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Clean Deadlift
4
-
3
Wide Grip Lat Pulldown
4
-
4
Bent Over Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
6
Face Pull
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Clean Deadlift
4
-
3
Wide Grip Lat Pulldown
4
-
4
Bent Over Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
6
Face Pull
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Clean Deadlift
4
-
3
Wide Grip Lat Pulldown
4
-
4
Bent Over Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
6
Face Pull
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Clean Deadlift
4
-
3
Wide Grip Lat Pulldown
4
-
4
Bent Over Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
6
Face Pull
3
-
7
Bicep Curl (EZ Bar)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Cable)
3
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press
3
-
4
Lying Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
3
-
7
Hanging Leg Raise
3
-
8
Cable Crunch
3
-
9
Ab Wheel
3
-
10
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press
3
-
4
Lying Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
3
-
7
Hanging Leg Raise
3
-
8
Cable Crunch
3
-
9
Ab Wheel
3
-
10
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press
3
-
4
Lying Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
3
-
7
Hanging Leg Raise
3
-
8
Cable Crunch
3
-
9
Ab Wheel
3
-
10
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press
3
-
4
Lying Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
3
-
7
Hanging Leg Raise
3
-
8
Cable Crunch
3
-
9
Ab Wheel
3
-
10
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press
3
-
4
Lying Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
3
-
7
Hanging Leg Raise
3
-
8
Cable Crunch
3
-
9
Ab Wheel
3
-
10
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press
3
-
4
Lying Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
3
-
7
Hanging Leg Raise
3
-
8
Cable Crunch
3
-
9
Ab Wheel
3
-
10
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press
3
-
4
Lying Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
3
-
7
Hanging Leg Raise
3
-
8
Cable Crunch
3
-
9
Ab Wheel
3
-
10
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press
3
-
4
Lying Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
3
-
7
Hanging Leg Raise
3
-
8
Cable Crunch
3
-
9
Ab Wheel
3
-
10
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press
3
-
4
Lying Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
3
-
7
Hanging Leg Raise
3
-
8
Cable Crunch
3
-
9
Ab Wheel
3
-
10
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press
3
-
4
Lying Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
3
-
7
Hanging Leg Raise
3
-
8
Cable Crunch
3
-
9
Ab Wheel
3
-
10
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press
3
-
4
Lying Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
3
-
7
Hanging Leg Raise
3
-
8
Cable Crunch
3
-
9
Ab Wheel
3
-
10
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press
3
-
4
Lying Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
3
-
7
Hanging Leg Raise
3
-
8
Cable Crunch
3
-
9
Ab Wheel
3
-
10
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press
3
-
4
Lying Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
3
-
7
Hanging Leg Raise
3
-
8
Cable Crunch
3
-
9
Ab Wheel
3
-
10
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press
3
-
4
Lying Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
3
-
7
Hanging Leg Raise
3
-
8
Cable Crunch
3
-
9
Ab Wheel
3
-
10
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press
3
-
4
Lying Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
3
-
7
Hanging Leg Raise
3
-
8
Cable Crunch
3
-
9
Ab Wheel
3
-
10
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press
3
-
4
Lying Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
3
-
7
Hanging Leg Raise
3
-
8
Cable Crunch
3
-
9
Ab Wheel
3
-
10
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown (Close Grip)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Reverse Pec Deck
3
-
6
Bicep Curl (Cable)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Concentration Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown (Close Grip)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Reverse Pec Deck
3
-
6
Bicep Curl (Cable)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Concentration Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown (Close Grip)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Reverse Pec Deck
3
-
6
Bicep Curl (Cable)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Concentration Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown (Close Grip)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Reverse Pec Deck
3
-
6
Bicep Curl (Cable)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Concentration Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown (Close Grip)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Reverse Pec Deck
3
-
6
Bicep Curl (Cable)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Concentration Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown (Close Grip)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Reverse Pec Deck
3
-
6
Bicep Curl (Cable)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Concentration Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown (Close Grip)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Reverse Pec Deck
3
-
6
Bicep Curl (Cable)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Concentration Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown (Close Grip)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Reverse Pec Deck
3
-
6
Bicep Curl (Cable)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Concentration Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown (Close Grip)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Reverse Pec Deck
3
-
6
Bicep Curl (Cable)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Concentration Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown (Close Grip)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Reverse Pec Deck
3
-
6
Bicep Curl (Cable)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Concentration Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown (Close Grip)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Reverse Pec Deck
3
-
6
Bicep Curl (Cable)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Concentration Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown (Close Grip)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Reverse Pec Deck
3
-
6
Bicep Curl (Cable)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Concentration Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown (Close Grip)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Reverse Pec Deck
3
-
6
Bicep Curl (Cable)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Concentration Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown (Close Grip)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Reverse Pec Deck
3
-
6
Bicep Curl (Cable)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Concentration Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown (Close Grip)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Reverse Pec Deck
3
-
6
Bicep Curl (Cable)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Concentration Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown (Close Grip)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Shrug (Dumbbell)
3
-
5
Reverse Pec Deck
3
-
6
Bicep Curl (Cable)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Skull Crusher (Barbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Skull Crusher (Barbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Skull Crusher (Barbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Skull Crusher (Barbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Skull Crusher (Barbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Skull Crusher (Barbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Skull Crusher (Barbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Skull Crusher (Barbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Skull Crusher (Barbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Skull Crusher (Barbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Skull Crusher (Barbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Skull Crusher (Barbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Skull Crusher (Barbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Skull Crusher (Barbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Skull Crusher (Barbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Skull Crusher (Barbell)
3
-
7
Bench Press (Close Grip)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Hip Thrust (Barbell)
3
-
7
Calf Raise (Leg Press)
3
-
8
Russian Twist
3
-
9
Bicycle Crunch
3
-
10
Side Plank
3
-
11
Dead Bug
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Hip Thrust (Barbell)
3
-
7
Calf Raise (Leg Press)
3
-
8
Russian Twist
3
-
9
Bicycle Crunch
3
-
10
Side Plank
3
-
11
Dead Bug
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Hip Thrust (Barbell)
3
-
7
Calf Raise (Leg Press)
3
-
8
Russian Twist
3
-
9
Bicycle Crunch
3
-
10
Side Plank
3
-
11
Dead Bug
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Hip Thrust (Barbell)
3
-
7
Calf Raise (Leg Press)
3
-
8
Russian Twist
3
-
9
Bicycle Crunch
3
-
10
Side Plank
3
-
11
Dead Bug
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Hip Thrust (Barbell)
3
-
7
Calf Raise (Leg Press)
3
-
8
Russian Twist
3
-
9
Bicycle Crunch
3
-
10
Side Plank
3
-
11
Dead Bug
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Hip Thrust (Barbell)
3
-
7
Calf Raise (Leg Press)
3
-
8
Russian Twist
3
-
9
Bicycle Crunch
3
-
10
Side Plank
3
-
11
Dead Bug
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Hip Thrust (Barbell)
3
-
7
Calf Raise (Leg Press)
3
-
8
Russian Twist
3
-
9
Bicycle Crunch
3
-
10
Side Plank
3
-
11
Dead Bug
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Hip Thrust (Barbell)
3
-
7
Calf Raise (Leg Press)
3
-
8
Russian Twist
3
-
9
Bicycle Crunch
3
-
10
Side Plank
3
-
11
Dead Bug
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Hip Thrust (Barbell)
3
-
7
Calf Raise (Leg Press)
3
-
8
Russian Twist
3
-
9
Bicycle Crunch
3
-
10
Side Plank
3
-
11
Dead Bug
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Hip Thrust (Barbell)
3
-
7
Calf Raise (Leg Press)
3
-
8
Russian Twist
3
-
9
Bicycle Crunch
3
-
10
Side Plank
3
-
11
Dead Bug
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Hip Thrust (Barbell)
3
-
7
Calf Raise (Leg Press)
3
-
8
Russian Twist
3
-
9
Bicycle Crunch
3
-
10
Side Plank
3
-
11
Dead Bug
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Hip Thrust (Barbell)
3
-
7
Calf Raise (Leg Press)
3
-
8
Russian Twist
3
-
9
Bicycle Crunch
3
-
10
Side Plank
3
-
11
Dead Bug
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Hip Thrust (Barbell)
3
-
7
Calf Raise (Leg Press)
3
-
8
Russian Twist
3
-
9
Bicycle Crunch
3
-
10
Side Plank
3
-
11
Dead Bug
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Hip Thrust (Barbell)
3
-
7
Calf Raise (Leg Press)
3
-
8
Russian Twist
3
-
9
Bicycle Crunch
3
-
10
Side Plank
3
-
11
Dead Bug
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Hip Thrust (Barbell)
3
-
7
Calf Raise (Leg Press)
3
-
8
Russian Twist
3
-
9
Bicycle Crunch
3
-
10
Side Plank
3
-
11
Dead Bug
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Hip Thrust (Barbell)
3
-
7
Calf Raise (Leg Press)
3
-
8
Russian Twist
3
-
9
Bicycle Crunch
3
-
10
Side Plank
3
-
11
Dead Bug
2
-
Week 1
1 / 16 Weeks
Day 1
1
Pull-Up (Bodyweight)
2 Sets
-
2
Clean Deadlift
4 Sets
-
3
Wide Grip Lat Pulldown
4 Sets
-
4
Bent Over Row (Barbell)
3 Sets
-
5
Seated Row (Cable)
3 Sets
-
6
Face Pull
3 Sets
-
7
Bicep Curl (EZ Bar)
3 Sets
-
8
Incline Curl (Dumbbell)
3 Sets
-
9
Hammer Curl (Dumbbell)
2 Sets
-
Day 2
1
Bench Press (Barbell)
4 Sets
-
2
Incline Bench Press (Dumbbell)
4 Sets
-
3
Chest Fly (Cable)
3 Sets
-
4
Seated Overhead Press (Dumbbell)
4 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
Tricep Pushdown (Cable)
3 Sets
-
7
Overhead Tricep Extension (Cable)
3 Sets
-
Day 3
1
Squat (Barbell)
4 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Leg Press
3 Sets
-
4
Lying Leg Curl
3 Sets
-
5
Leg Extension
3 Sets
-
6
Standing Calf Raise
3 Sets
-
7
Hanging Leg Raise
3 Sets
-
8
Cable Crunch
3 Sets
-
9
Ab Wheel
3 Sets
-
10
Plank
3 Sets
-
Day 5
1
Incline Bench Press (Barbell)
4 Sets
-
2
Bench Press (Dumbbell)
3 Sets
-
3
Pec Deck (Machine)
3 Sets
-
4
Overhead Press (Barbell)
3 Sets
-
5
Lateral Raise (Cable)
3 Sets
-
6
Skull Crusher (Barbell)
3 Sets
-
7
Bench Press (Close Grip)
3 Sets
-
Day 4
1
Wide Grip Pull-Up
2 Sets
-
2
Lat Pulldown (Close Grip)
3 Sets
-
3
Single Arm Row (Dumbbell)
3 Sets
-
4
Shrug (Dumbbell)
3 Sets
-
5
Reverse Pec Deck
3 Sets
-
6
Bicep Curl (Cable)
3 Sets
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
-
8
Concentration Curl
3 Sets
-
Day 6
1
Front Squat (Barbell)
3 Sets
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
-
3
Leg Press
3 Sets
-
4
Leg Extension
3 Sets
-
5
Lying Leg Curl
3 Sets
-
6
Hip Thrust (Barbell)
3 Sets
-
7
Calf Raise (Leg Press)
3 Sets
-
8
Russian Twist
3 Sets
-
9
Bicycle Crunch
3 Sets
-
10
Side Plank
3 Sets
-
11
Dead Bug
2 Sets
-