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PPL ( PUSH , PULL , LEGS)

by Rachit N.
2 athletes joined

Program Description

• Training at high intensity at moderate volume to maximise muscle growth with lower cns fatigue • Eat adequate protien , carbs , fats to fuel your body • Increase weight by 2.5 kg in main/compound movements once the given rep range is achieved in each & every set • Increase weight by 5 kg in the side exercise once given rep range is achieved

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 02, 2024 03:34
  • Last Edited
    Jun 18, 2025 11:35

Summary

Unlock your strength potential with this comprehensive 9-week PPL (Push, Pull, Legs) program designed for serious lifters. Committing to six days a week, you'll engage in targeted workouts that focus on building muscle and enhancing endurance. Each session is meticulously structured with a variety of exercises, from incline bench presses to lat pulldowns, ensuring a balanced approach to upper and lower body training. With a strong emphasis on optimal rep ranges and intensity levels, this program will push your limits and help you achieve your fitness goals. Get ready to transform your physique and elevate your performance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Week 1
1 / 9 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Shrug (Barbell)
3 Sets
8-10 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
8-10 Reps
@9.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@10
3
Latpullover
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@9
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
5
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@10
Day 3
1
Leg Press
3 Sets
8-10 Reps
@9.5
2
Lying Leg Curl
2 Sets
12-15 Reps
@10
3
Leg Extension
2 Sets
13-15 Reps
@10
4
Standing Calf Raise
3 Sets
14-15 Reps
@10
Day 6
1
Leg Press
3 Sets
8-10 Reps
@9.5
2
Lying Leg Curl
2 Sets
12-15 Reps
@10
3
Leg Extension
2 Sets
13-15 Reps
@10
4
Standing Calf Raise
3 Sets
14-15 Reps
@10
Day 5
1
Lat Pulldown
2 Sets
8-10 Reps
@9.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@10
3
Latpullover
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@9
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
5
Hammer Curl
3 Sets
12-15 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Shrug (Barbell)
3 Sets
8-10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10