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PPL
by Nick F.
1 athletes joined
Program Description
Gain muscle and strength
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
70 minutes
Created
Mar 25, 2024 03:37
Last Edited
May 14, 2024 03:10
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Week 1
1 / 10 Weeks
Day 3
1
Belt Squat
3 Sets
6 Reps
2
Hack Squat
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
3 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Incline Bench Press (Barbell)
2 Sets
12 Reps
5
Chest Fly (Cable)
2 Sets
15 Reps
6
Upright Row (Cable)
2 Sets
12 Reps
7
Lateral Raise (Cable)
2 Sets
15 Reps
8
Tricep Extension (Barbell)
3 Sets
8 Reps
9
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
10
Tricep Kickback
2 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Arnold Press
3 Sets
8 Reps
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
5
Front Raise
3 Sets
12 Reps
6
Lateral Raise (Cable)
3 Sets
12 Reps
7
Tricep Extension (Barbell)
3 Sets
8 Reps
8
Dip (Weighted)
3 Sets
12 Reps
9
Tricep Kickback
3 Sets
15 Reps
Day 6
1
Belt Squat
3 Sets
6 Reps
2
Hack Squat
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
12 Reps
Day 2
1
Chin-Up (Weighted)
3 Sets
6 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
3
Chest Supported Row (Machine)
3 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
7
Concentration Curl
3 Sets
15 Reps
Day 5
1
Seated Row (Cable)
3 Sets
6 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
3
Chest Supported Row (Machine)
2 Sets
12 Reps
4
Lat Pulldown
2 Sets
12 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
2 Sets
12 Reps
7
Bicep Curl (Cable)
2 Sets
15 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
3 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Incline Bench Press (Barbell)
2 Sets
12 Reps
5
Chest Fly (Cable)
2 Sets
15 Reps
6
Upright Row (Cable)
2 Sets
12 Reps
7
Lateral Raise (Cable)
2 Sets
15 Reps
8
Tricep Extension (Barbell)
3 Sets
8 Reps
9
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
10
Tricep Kickback
2 Sets
15 Reps
Day 2
1
Chin-Up (Weighted)
3 Sets
6 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
3
Chest Supported Row (Machine)
3 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
7
Concentration Curl
3 Sets
15 Reps
Day 3
1
Belt Squat
3 Sets
6 Reps
2
Hack Squat
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
12 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Arnold Press
3 Sets
8 Reps
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
5
Front Raise
3 Sets
12 Reps
6
Lateral Raise (Cable)
3 Sets
12 Reps
7
Tricep Extension (Barbell)
3 Sets
8 Reps
8
Dip (Weighted)
3 Sets
12 Reps
9
Tricep Kickback
3 Sets
15 Reps
Day 5
1
Seated Row (Cable)
3 Sets
6 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
3
Chest Supported Row (Machine)
2 Sets
12 Reps
4
Lat Pulldown
2 Sets
12 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
2 Sets
12 Reps
7
Bicep Curl (Cable)
2 Sets
15 Reps
Day 6
1
Belt Squat
3 Sets
6 Reps
2
Hack Squat
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
3 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Incline Bench Press (Barbell)
2 Sets
12 Reps
5
Chest Fly (Cable)
2 Sets
15 Reps
6
Upright Row (Cable)
2 Sets
12 Reps
7
Lateral Raise (Cable)
2 Sets
15 Reps
8
Tricep Extension (Barbell)
3 Sets
8 Reps
9
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
10
Tricep Kickback
2 Sets
15 Reps
Day 2
1
Chin-Up (Weighted)
3 Sets
6 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
3
Chest Supported Row (Machine)
3 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
7
Concentration Curl
3 Sets
15 Reps
Day 3
1
Belt Squat
3 Sets
6 Reps
2
Hack Squat
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
12 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Arnold Press
3 Sets
8 Reps
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
5
Front Raise
3 Sets
12 Reps
6
Lateral Raise (Cable)
3 Sets
12 Reps
7
Tricep Extension (Barbell)
3 Sets
8 Reps
8
Dip (Weighted)
3 Sets
12 Reps
9
Tricep Kickback
3 Sets
15 Reps
Day 5
1
Seated Row (Cable)
3 Sets
6 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
3
Chest Supported Row (Machine)
2 Sets
12 Reps
4
Lat Pulldown
2 Sets
12 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
2 Sets
12 Reps
7
Bicep Curl (Cable)
2 Sets
15 Reps
Day 6
1
Belt Squat
3 Sets
6 Reps
2
Hack Squat
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
3 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Incline Bench Press (Barbell)
2 Sets
12 Reps
5
Chest Fly (Cable)
2 Sets
15 Reps
6
Upright Row (Cable)
2 Sets
12 Reps
7
Lateral Raise (Cable)
2 Sets
15 Reps
8
Tricep Extension (Barbell)
3 Sets
8 Reps
9
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
10
Tricep Kickback
2 Sets
15 Reps
Day 2
1
Chin-Up (Weighted)
3 Sets
6 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
3
Chest Supported Row (Machine)
3 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
7
Concentration Curl
3 Sets
15 Reps
Day 3
1
Belt Squat
3 Sets
6 Reps
2
Hack Squat
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
12 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Arnold Press
3 Sets
8 Reps
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
5
Front Raise
3 Sets
12 Reps
6
Lateral Raise (Cable)
3 Sets
12 Reps
7
Tricep Extension (Barbell)
3 Sets
8 Reps
8
Dip (Weighted)
3 Sets
12 Reps
9
Tricep Kickback
3 Sets
15 Reps
Day 5
1
Seated Row (Cable)
3 Sets
6 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
3
Chest Supported Row (Machine)
2 Sets
12 Reps
4
Lat Pulldown
2 Sets
12 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
2 Sets
12 Reps
7
Bicep Curl (Cable)
2 Sets
15 Reps
Day 6
1
Belt Squat
3 Sets
6 Reps
2
Hack Squat
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
3 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Incline Bench Press (Barbell)
2 Sets
12 Reps
5
Chest Fly (Cable)
2 Sets
15 Reps
6
Upright Row (Cable)
2 Sets
12 Reps
7
Lateral Raise (Cable)
2 Sets
15 Reps
8
Tricep Extension (Barbell)
3 Sets
8 Reps
9
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
10
Tricep Kickback
2 Sets
15 Reps
Day 2
1
Chin-Up (Weighted)
3 Sets
6 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
3
Chest Supported Row (Machine)
3 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
7
Concentration Curl
3 Sets
15 Reps
Day 3
1
Belt Squat
3 Sets
6 Reps
2
Hack Squat
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
12 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Arnold Press
3 Sets
8 Reps
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
5
Front Raise
3 Sets
12 Reps
6
Lateral Raise (Cable)
3 Sets
12 Reps
7
Tricep Extension (Barbell)
3 Sets
8 Reps
8
Dip (Weighted)
3 Sets
12 Reps
9
Tricep Kickback
3 Sets
15 Reps
Day 5
1
Seated Row (Cable)
3 Sets
6 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
3
Chest Supported Row (Machine)
2 Sets
12 Reps
4
Lat Pulldown
2 Sets
12 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
2 Sets
12 Reps
7
Bicep Curl (Cable)
2 Sets
15 Reps
Day 6
1
Belt Squat
3 Sets
6 Reps
2
Hack Squat
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
3 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Incline Bench Press (Barbell)
2 Sets
12 Reps
5
Chest Fly (Cable)
2 Sets
15 Reps
6
Upright Row (Cable)
2 Sets
12 Reps
7
Lateral Raise (Cable)
2 Sets
15 Reps
8
Tricep Extension (Barbell)
3 Sets
8 Reps
9
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
10
Tricep Kickback
2 Sets
15 Reps
Day 2
1
Chin-Up (Weighted)
3 Sets
6 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
3
Chest Supported Row (Machine)
3 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
7
Concentration Curl
3 Sets
15 Reps
Day 3
1
Belt Squat
3 Sets
6 Reps
2
Hack Squat
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
12 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Arnold Press
3 Sets
8 Reps
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
5
Front Raise
3 Sets
12 Reps
6
Lateral Raise (Cable)
3 Sets
12 Reps
7
Tricep Extension (Barbell)
3 Sets
8 Reps
8
Dip (Weighted)
3 Sets
12 Reps
9
Tricep Kickback
3 Sets
15 Reps
Day 5
1
Seated Row (Cable)
3 Sets
6 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
3
Chest Supported Row (Machine)
2 Sets
12 Reps
4
Lat Pulldown
2 Sets
12 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
2 Sets
12 Reps
7
Bicep Curl (Cable)
2 Sets
15 Reps
Day 6
1
Belt Squat
3 Sets
6 Reps
2
Hack Squat
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
3 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Incline Bench Press (Barbell)
2 Sets
12 Reps
5
Chest Fly (Cable)
2 Sets
15 Reps
6
Upright Row (Cable)
2 Sets
12 Reps
7
Lateral Raise (Cable)
2 Sets
15 Reps
8
Tricep Extension (Barbell)
3 Sets
8 Reps
9
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
10
Tricep Kickback
2 Sets
15 Reps
Day 2
1
Chin-Up (Weighted)
3 Sets
6 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
3
Chest Supported Row (Machine)
3 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
7
Concentration Curl
3 Sets
15 Reps
Day 3
1
Belt Squat
3 Sets
6 Reps
2
Hack Squat
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
12 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Arnold Press
3 Sets
8 Reps
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
5
Front Raise
3 Sets
12 Reps
6
Lateral Raise (Cable)
3 Sets
12 Reps
7
Tricep Extension (Barbell)
3 Sets
8 Reps
8
Dip (Weighted)
3 Sets
12 Reps
9
Tricep Kickback
3 Sets
15 Reps
Day 5
1
Seated Row (Cable)
3 Sets
6 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
3
Chest Supported Row (Machine)
2 Sets
12 Reps
4
Lat Pulldown
2 Sets
12 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
2 Sets
12 Reps
7
Bicep Curl (Cable)
2 Sets
15 Reps
Day 6
1
Belt Squat
3 Sets
6 Reps
2
Hack Squat
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
3 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Incline Bench Press (Barbell)
2 Sets
12 Reps
5
Chest Fly (Cable)
2 Sets
15 Reps
6
Upright Row (Cable)
2 Sets
12 Reps
7
Lateral Raise (Cable)
2 Sets
15 Reps
8
Tricep Extension (Barbell)
3 Sets
8 Reps
9
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
10
Tricep Kickback
2 Sets
15 Reps
Day 2
1
Chin-Up (Weighted)
3 Sets
6 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
3
Chest Supported Row (Machine)
3 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
7
Concentration Curl
3 Sets
15 Reps
Day 3
1
Belt Squat
3 Sets
6 Reps
2
Hack Squat
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
12 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Arnold Press
3 Sets
8 Reps
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
5
Front Raise
3 Sets
12 Reps
6
Lateral Raise (Cable)
3 Sets
12 Reps
7
Tricep Extension (Barbell)
3 Sets
8 Reps
8
Dip (Weighted)
3 Sets
12 Reps
9
Tricep Kickback
3 Sets
15 Reps
Day 5
1
Seated Row (Cable)
3 Sets
6 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
3
Chest Supported Row (Machine)
2 Sets
12 Reps
4
Lat Pulldown
2 Sets
12 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
2 Sets
12 Reps
7
Bicep Curl (Cable)
2 Sets
15 Reps
Day 6
1
Belt Squat
3 Sets
6 Reps
2
Hack Squat
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
3 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Incline Bench Press (Barbell)
2 Sets
12 Reps
5
Chest Fly (Cable)
2 Sets
15 Reps
6
Upright Row (Cable)
2 Sets
12 Reps
7
Lateral Raise (Cable)
2 Sets
15 Reps
8
Tricep Extension (Barbell)
3 Sets
8 Reps
9
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
10
Tricep Kickback
2 Sets
15 Reps
Day 2
1
Chin-Up (Weighted)
3 Sets
6 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
3
Chest Supported Row (Machine)
3 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
7
Concentration Curl
3 Sets
15 Reps
Day 3
1
Belt Squat
3 Sets
6 Reps
2
Hack Squat
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
12 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Arnold Press
3 Sets
8 Reps
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
5
Front Raise
3 Sets
12 Reps
6
Lateral Raise (Cable)
3 Sets
12 Reps
7
Tricep Extension (Barbell)
3 Sets
8 Reps
8
Dip (Weighted)
3 Sets
12 Reps
9
Tricep Kickback
3 Sets
15 Reps
Day 5
1
Seated Row (Cable)
3 Sets
6 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
3
Chest Supported Row (Machine)
2 Sets
12 Reps
4
Lat Pulldown
2 Sets
12 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
2 Sets
12 Reps
7
Bicep Curl (Cable)
2 Sets
15 Reps
Day 6
1
Belt Squat
3 Sets
6 Reps
2
Hack Squat
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
3 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Incline Bench Press (Barbell)
2 Sets
12 Reps
5
Chest Fly (Cable)
2 Sets
15 Reps
6
Upright Row (Cable)
2 Sets
12 Reps
7
Lateral Raise (Cable)
2 Sets
15 Reps
8
Tricep Extension (Barbell)
3 Sets
8 Reps
9
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
10
Tricep Kickback
2 Sets
15 Reps
Day 2
1
Chin-Up (Weighted)
3 Sets
6 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
3
Chest Supported Row (Machine)
3 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
7
Concentration Curl
3 Sets
15 Reps
Day 3
1
Belt Squat
3 Sets
6 Reps
2
Hack Squat
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
12 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Arnold Press
3 Sets
8 Reps
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
5
Front Raise
3 Sets
12 Reps
6
Lateral Raise (Cable)
3 Sets
12 Reps
7
Tricep Extension (Barbell)
3 Sets
8 Reps
8
Dip (Weighted)
3 Sets
12 Reps
9
Tricep Kickback
3 Sets
15 Reps
Day 5
1
Seated Row (Cable)
3 Sets
6 Reps
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
3
Chest Supported Row (Machine)
2 Sets
12 Reps
4
Lat Pulldown
2 Sets
12 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
2 Sets
12 Reps
7
Bicep Curl (Cable)
2 Sets
15 Reps
Day 6
1
Belt Squat
3 Sets
6 Reps
2
Hack Squat
3 Sets
12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
12 Reps