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PPLPP

by Harshdeep
1 athletes joined

Program Description

This is a begginer to advanced friendly program designed for more strength and achieving bigger muscles aka hypertrophy

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 19, 2024 12:47
  • Last Edited
    Jun 18, 2025 08:06

Summary

Unlock your potential with the PPLPP program, a comprehensive 13-week journey designed for those ready to elevate their fitness game. This 7-day-a-week regimen combines strength training and cardio to build muscle and enhance endurance. With a focus on key exercises like Pull-Ups, Lat Pulldowns, and targeted arm workouts, you'll sculpt your physique and boost your overall performance. Ideal for gym-goers of all levels, this program is your roadmap to achieving lasting results and transforming your fitness routine. Get ready to push your limits!
Muscle Engagement
Front
Back
MuscleSet
Abs
12.8%
Biceps
11.5%
Front Delts
10.9%
Lats
10.4%
Chest
9.8%
Forearms
9.8%
Triceps
9.3%
Upper Back
8.7%
Middle Delts
8.2%
Quadriceps
2.7%
Hamstrings
2.2%
Calves
1.4%
Other
0.9%
Glutes
0.5%
Rear Delts
0.5%
Abductors
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
6 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Russian Twist (Dumbbell)
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
6 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Russian Twist (Dumbbell)
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
6 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Russian Twist (Dumbbell)
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
6 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Russian Twist (Dumbbell)
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
6 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Russian Twist (Dumbbell)
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
6 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Russian Twist (Dumbbell)
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
6 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Russian Twist (Dumbbell)
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
6 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Russian Twist (Dumbbell)
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
6 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Russian Twist (Dumbbell)
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
6 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Russian Twist (Dumbbell)
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
6 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Russian Twist (Dumbbell)
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
6 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Russian Twist (Dumbbell)
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
6 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Russian Twist (Dumbbell)
3
25 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Week 1
1 / 13 Weeks
Day 4
1
Run
1 Set
10 mins
-
Day 7
1
Run
1 Set
10 mins
-
Day 2
1
Pull-Up (Assisted)
3 Sets
8 Reps
-
2
Lat Pulldown
3 Sets
6 Reps
-
3
Behind-the-Neck Lat Pulldown
3 Sets
8 Reps
-
4
Dumbbell Row
3 Sets
6 Reps
-
5
Bicep Curl (Machine)
3 Sets
8 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
6 Reps
-
7
Hammer Curl
3 Sets
8 Reps
-
8
Wrist Rotations
3 Sets
12 Reps
-
9
Wrist Curls
3 Sets
10 Reps
-
10
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
-
Day 6
1
Pull-Up (Assisted)
3 Sets
8 Reps
-
2
Lat Pulldown
3 Sets
6 Reps
-
3
Behind-the-Neck Lat Pulldown
3 Sets
8 Reps
-
4
Dumbbell Row
3 Sets
6 Reps
-
5
Bicep Curl (Machine)
3 Sets
8 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
6 Reps
-
7
Hammer Curl
3 Sets
8 Reps
-
8
Wrist Rotations
3 Sets
12 Reps
-
9
Wrist Curls
3 Sets
10 Reps
-
10
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
-
Day 1
1
Bench Press (Smith Machine)
3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
-
3
Chest Fly (Machine)
3 Sets
8 Reps
-
4
Overhead Press (Machine)
3 Sets
6 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
6 Reps
-
7
Seated Dip (Machine)
3 Sets
8 Reps
-
8
Abs Crunch (Machine)
3 Sets
8 Reps
-
9
Hanging Leg Raise
3 Sets
15 Reps
-
10
Russian Twist (Dumbbell)
3 Sets
25 Reps
-
Day 3
1
Leg Press
3 Sets
6 Reps
-
2
Leg Extension
3 Sets
8 Reps
-
3
Leg Curl
3 Sets
6 Reps
-
4
Standing Calf Raise
3 Sets
8 Reps
-
5
Abs Crunch (Machine)
3 Sets
8 Reps
-
6
Hanging Leg Raise
3 Sets
15 Reps
-
7
Russian Twist (Dumbbell)
3 Sets
25 Reps
-
Day 5
1
Bench Press (Smith Machine)
3 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
-
3
Chest Fly (Machine)
3 Sets
8 Reps
-
4
Overhead Press (Machine)
3 Sets
6 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
6 Reps
-
7
Seated Dip (Machine)
3 Sets
8 Reps
-
8
Abs Crunch (Machine)
3 Sets
8 Reps
-
9
Hanging Leg Raise
3 Sets
15 Reps
-
10
Russian Twist (Dumbbell)
3 Sets
25 Reps
-