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PPL

by Ajmp19

Program Description

.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 20, 2024 09:01
  • Last Edited
    Jun 18, 2025 10:38

Summary

Transform your physique with this comprehensive 12-week PPL (Push, Pull, Legs) program designed for dedicated lifters. Training six days a week, you'll engage in a balanced mix of compound and isolation exercises targeting all major muscle groups. Each workout is meticulously crafted to enhance strength, build muscle, and improve overall fitness. With a full gym setup, you’ll have access to a variety of equipment to maximize your gains. Get ready to push your limits and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Upper Back
11.4%
Biceps
10.1%
Lats
9.2%
Front Delts
9.1%
Quadriceps
9.1%
Chest
6.9%
Middle Delts
6.7%
Hamstrings
6.6%
Abs
6%
Glutes
3%
Calves
2.8%
Rear Delts
2.5%
Forearms
1.7%
Lower Back
1.1%
Abductors
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8 reps
-
4
Barbell Row
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Bicep Curl (EZ Bar)
5
8 reps
-
7
Hammer Curl
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8 reps
-
4
Barbell Row
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Bicep Curl (EZ Bar)
5
8 reps
-
7
Hammer Curl
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8 reps
-
4
Barbell Row
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Bicep Curl (EZ Bar)
5
8 reps
-
7
Hammer Curl
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8 reps
-
4
Barbell Row
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Bicep Curl (EZ Bar)
5
8 reps
-
7
Hammer Curl
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8 reps
-
4
Barbell Row
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Bicep Curl (EZ Bar)
5
8 reps
-
7
Hammer Curl
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8 reps
-
4
Barbell Row
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Bicep Curl (EZ Bar)
5
8 reps
-
7
Hammer Curl
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8 reps
-
4
Barbell Row
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Bicep Curl (EZ Bar)
5
8 reps
-
7
Hammer Curl
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8 reps
-
4
Barbell Row
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Bicep Curl (EZ Bar)
5
8 reps
-
7
Hammer Curl
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8 reps
-
4
Barbell Row
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Bicep Curl (EZ Bar)
5
8 reps
-
7
Hammer Curl
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8 reps
-
4
Barbell Row
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Bicep Curl (EZ Bar)
5
8 reps
-
7
Hammer Curl
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8 reps
-
4
Barbell Row
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Bicep Curl (EZ Bar)
5
8 reps
-
7
Hammer Curl
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8 reps
-
4
Barbell Row
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Bicep Curl (EZ Bar)
5
8 reps
-
7
Hammer Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Shoulder Press (Plate Loaded)
5
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Cable Crossover
4
8 reps
-
6
Skull Crusher
5
10 reps
-
7
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Shoulder Press (Plate Loaded)
5
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Cable Crossover
4
8 reps
-
6
Skull Crusher
5
10 reps
-
7
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Shoulder Press (Plate Loaded)
5
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Cable Crossover
4
8 reps
-
6
Skull Crusher
5
10 reps
-
7
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Shoulder Press (Plate Loaded)
5
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Cable Crossover
4
8 reps
-
6
Skull Crusher
5
10 reps
-
7
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Shoulder Press (Plate Loaded)
5
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Cable Crossover
4
8 reps
-
6
Skull Crusher
5
10 reps
-
7
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Shoulder Press (Plate Loaded)
5
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Cable Crossover
4
8 reps
-
6
Skull Crusher
5
10 reps
-
7
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Shoulder Press (Plate Loaded)
5
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Cable Crossover
4
8 reps
-
6
Skull Crusher
5
10 reps
-
7
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Shoulder Press (Plate Loaded)
5
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Cable Crossover
4
8 reps
-
6
Skull Crusher
5
10 reps
-
7
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Shoulder Press (Plate Loaded)
5
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Cable Crossover
4
8 reps
-
6
Skull Crusher
5
10 reps
-
7
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Shoulder Press (Plate Loaded)
5
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Cable Crossover
4
8 reps
-
6
Skull Crusher
5
10 reps
-
7
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Shoulder Press (Plate Loaded)
5
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Cable Crossover
4
8 reps
-
6
Skull Crusher
5
10 reps
-
7
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Shoulder Press (Plate Loaded)
5
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Cable Crossover
4
8 reps
-
6
Skull Crusher
5
10 reps
-
7
Tricep Pushdown (Cable)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
6 reps
-
2
Pull-Up (Bodyweight)
5
6 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Hammer Curl
5
10 reps
-
7
Spider Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
6 reps
-
2
Pull-Up (Bodyweight)
5
6 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Hammer Curl
5
10 reps
-
7
Spider Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
6 reps
-
2
Pull-Up (Bodyweight)
5
6 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Hammer Curl
5
10 reps
-
7
Spider Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
6 reps
-
2
Pull-Up (Bodyweight)
5
6 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Hammer Curl
5
10 reps
-
7
Spider Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
6 reps
-
2
Pull-Up (Bodyweight)
5
6 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Hammer Curl
5
10 reps
-
7
Spider Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
6 reps
-
2
Pull-Up (Bodyweight)
5
6 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Hammer Curl
5
10 reps
-
7
Spider Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
6 reps
-
2
Pull-Up (Bodyweight)
5
6 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Hammer Curl
5
10 reps
-
7
Spider Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
6 reps
-
2
Pull-Up (Bodyweight)
5
6 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Hammer Curl
5
10 reps
-
7
Spider Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
6 reps
-
2
Pull-Up (Bodyweight)
5
6 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Hammer Curl
5
10 reps
-
7
Spider Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
6 reps
-
2
Pull-Up (Bodyweight)
5
6 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Hammer Curl
5
10 reps
-
7
Spider Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
6 reps
-
2
Pull-Up (Bodyweight)
5
6 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Hammer Curl
5
10 reps
-
7
Spider Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
6 reps
-
2
Pull-Up (Bodyweight)
5
6 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Hammer Curl
5
10 reps
-
7
Spider Curl
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
6 reps
-
2
Bench Press (Close Grip)
5
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Front Raise
4
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
6 reps
-
2
Bench Press (Close Grip)
5
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Front Raise
4
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
6 reps
-
2
Bench Press (Close Grip)
5
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Front Raise
4
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
6 reps
-
2
Bench Press (Close Grip)
5
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Front Raise
4
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
6 reps
-
2
Bench Press (Close Grip)
5
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Front Raise
4
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
6 reps
-
2
Bench Press (Close Grip)
5
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Front Raise
4
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
6 reps
-
2
Bench Press (Close Grip)
5
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Front Raise
4
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
6 reps
-
2
Bench Press (Close Grip)
5
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Front Raise
4
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
6 reps
-
2
Bench Press (Close Grip)
5
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Front Raise
4
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
6 reps
-
2
Bench Press (Close Grip)
5
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Front Raise
4
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
6 reps
-
2
Bench Press (Close Grip)
5
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Front Raise
4
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
6 reps
-
2
Bench Press (Close Grip)
5
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Front Raise
4
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Chin-Up (Bodyweight)
5 Sets
6 Reps
-
2
Seated Row (Cable)
4 Sets
8 Reps
-
3
Lat Pulldown (Neutral Grip)
4 Sets
8 Reps
-
4
Barbell Row
4 Sets
8 Reps
-
5
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
-
6
Bicep Curl (EZ Bar)
5 Sets
8 Reps
-
7
Hammer Curl
5 Sets
8 Reps
-
Day 2
1
Bench Press (Dumbbell)
5 Sets
8 Reps
-
2
Shoulder Press (Plate Loaded)
5 Sets
6 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Arnold Press
3 Sets
10 Reps
-
5
Cable Crossover
4 Sets
8 Reps
-
6
Skull Crusher
5 Sets
10 Reps
-
7
Tricep Pushdown (Cable)
5 Sets
10 Reps
-
Day 3
1
Deadlift (Barbell)
4 Sets
6 Reps
-
2
Leg Press
5 Sets
6 Reps
-
3
Hanging Leg Raise
4 Sets
25 Reps
-
4
Leg Extension
5 Sets
8 Reps
-
5
Leg Curl
5 Sets
6 Reps
-
6
Decline Crunch
3 Sets
12 Reps
-
7
Standing Calf Raise
4 Sets
15 Reps
-
Day 4
1
T-Bar Row
5 Sets
6 Reps
-
2
Pull-Up (Bodyweight)
5 Sets
6 Reps
-
3
Bent Over Row (Barbell)
3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
-
5
Face Pull
3 Sets
10 Reps
-
6
Hammer Curl
5 Sets
10 Reps
-
7
Spider Curl
5 Sets
10 Reps
-
Day 5
1
Overhead Press (Dumbbell)
5 Sets
6 Reps
-
2
Bench Press (Close Grip)
5 Sets
8 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
4
Chest Fly (Cable)
3 Sets
10 Reps
-
5
Front Raise
4 Sets
8 Reps
-
6
Dip (Bodyweight)
5 Sets
8 Reps
-
7
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
-
Day 6
1
Deadlift (Barbell)
4 Sets
6 Reps
-
2
Leg Press
5 Sets
6 Reps
-
3
Hanging Leg Raise
4 Sets
25 Reps
-
4
Leg Extension
5 Sets
8 Reps
-
5
Leg Curl
5 Sets
6 Reps
-
6
Decline Crunch
3 Sets
12 Reps
-
7
Standing Calf Raise
4 Sets
15 Reps
-