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ppl ul
by Eric N.
2 athletes joined
1.0
(1 rating)
Program Description
get muscles
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
May 04, 2024 10:24
Last Edited
Jun 18, 2024 08:30
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
12-15 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Chest Fly (Machine)
3 Sets
12-15 Reps
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
5
Lateral Raise (Cable)
4 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
7
Seated Dip (Machine)
3 Sets
8-12 Reps
Day 2
1
Lat Pulldown
4 Sets
8-12 Reps
2
Seated Row (Cable)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Machine)
4 Sets
8-12 Reps
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2
Leg Press (45 Degrees)
4 Sets
8-12 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Lying Leg Curl
3 Sets
12-15 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
12-15 Reps
Day 5
1
Leg Press (45 Degrees)
4 Sets
8-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
3
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Hip Adductor (Machine)
3 Sets
12-15 Reps
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
6
Standing Calf Raise
4 Sets
12-15 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
12-15 Reps
2
Lat Pulldown
3 Sets
1 Set
8-12 Reps
12-15 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Shoulder Press (Machine)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@10
Day 1
1
Bench Press (Dumbbell)
4 Sets
12-15 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Chest Fly (Machine)
3 Sets
12-15 Reps
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
5
Lateral Raise (Cable)
4 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
7
Seated Dip (Machine)
3 Sets
8-12 Reps
Day 2
1
Lat Pulldown
4 Sets
8-12 Reps
2
Seated Row (Cable)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Machine)
4 Sets
8-12 Reps
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2
Leg Press (45 Degrees)
4 Sets
8-12 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Lying Leg Curl
3 Sets
12-15 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
12-15 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
12-15 Reps
2
Lat Pulldown
3 Sets
1 Set
8-12 Reps
12-15 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Shoulder Press (Machine)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@10
Day 5
1
Leg Press (45 Degrees)
4 Sets
8-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
3
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Hip Adductor (Machine)
3 Sets
12-15 Reps
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
6
Standing Calf Raise
4 Sets
12-15 Reps
Day 1
1
Bench Press (Dumbbell)
4 Sets
12-15 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Chest Fly (Machine)
3 Sets
12-15 Reps
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
5
Lateral Raise (Cable)
4 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
7
Seated Dip (Machine)
3 Sets
8-12 Reps
Day 2
1
Lat Pulldown
4 Sets
8-12 Reps
2
Seated Row (Cable)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Machine)
4 Sets
8-12 Reps
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2
Leg Press (45 Degrees)
4 Sets
8-12 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Lying Leg Curl
3 Sets
12-15 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
12-15 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
12-15 Reps
2
Lat Pulldown
3 Sets
1 Set
8-12 Reps
12-15 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Shoulder Press (Machine)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@10
Day 5
1
Leg Press (45 Degrees)
4 Sets
8-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
3
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Hip Adductor (Machine)
3 Sets
12-15 Reps
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
6
Standing Calf Raise
4 Sets
12-15 Reps
Day 1
1
Bench Press (Dumbbell)
4 Sets
12-15 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Chest Fly (Machine)
3 Sets
12-15 Reps
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
5
Lateral Raise (Cable)
4 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
7
Seated Dip (Machine)
3 Sets
8-12 Reps
Day 2
1
Lat Pulldown
4 Sets
8-12 Reps
2
Seated Row (Cable)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Machine)
4 Sets
8-12 Reps
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2
Leg Press (45 Degrees)
4 Sets
8-12 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Lying Leg Curl
3 Sets
12-15 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
12-15 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
12-15 Reps
2
Lat Pulldown
3 Sets
1 Set
8-12 Reps
12-15 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Shoulder Press (Machine)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@10
Day 5
1
Leg Press (45 Degrees)
4 Sets
8-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
3
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Hip Adductor (Machine)
3 Sets
12-15 Reps
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
6
Standing Calf Raise
4 Sets
12-15 Reps
Day 1
1
Bench Press (Dumbbell)
4 Sets
12-15 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Chest Fly (Machine)
3 Sets
12-15 Reps
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
5
Lateral Raise (Cable)
4 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
7
Seated Dip (Machine)
3 Sets
8-12 Reps
Day 2
1
Lat Pulldown
4 Sets
8-12 Reps
2
Seated Row (Cable)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Machine)
4 Sets
8-12 Reps
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2
Leg Press (45 Degrees)
4 Sets
8-12 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Lying Leg Curl
3 Sets
12-15 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
12-15 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
12-15 Reps
2
Lat Pulldown
3 Sets
1 Set
8-12 Reps
12-15 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Shoulder Press (Machine)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@10
Day 5
1
Leg Press (45 Degrees)
4 Sets
8-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
3
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Hip Adductor (Machine)
3 Sets
12-15 Reps
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
6
Standing Calf Raise
4 Sets
12-15 Reps
Day 1
1
Bench Press (Dumbbell)
4 Sets
12-15 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Chest Fly (Machine)
3 Sets
12-15 Reps
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
5
Lateral Raise (Cable)
4 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
7
Seated Dip (Machine)
3 Sets
8-12 Reps
Day 2
1
Lat Pulldown
4 Sets
8-12 Reps
2
Seated Row (Cable)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Machine)
4 Sets
8-12 Reps
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2
Leg Press (45 Degrees)
4 Sets
8-12 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Lying Leg Curl
3 Sets
12-15 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
12-15 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
12-15 Reps
2
Lat Pulldown
3 Sets
1 Set
8-12 Reps
12-15 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Shoulder Press (Machine)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@10
Day 5
1
Leg Press (45 Degrees)
4 Sets
8-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
3
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Hip Adductor (Machine)
3 Sets
12-15 Reps
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
6
Standing Calf Raise
4 Sets
12-15 Reps
Day 1
1
Bench Press (Dumbbell)
4 Sets
12-15 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Chest Fly (Machine)
3 Sets
12-15 Reps
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
5
Lateral Raise (Cable)
4 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
7
Seated Dip (Machine)
3 Sets
8-12 Reps
Day 2
1
Lat Pulldown
4 Sets
8-12 Reps
2
Seated Row (Cable)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Machine)
4 Sets
8-12 Reps
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2
Leg Press (45 Degrees)
4 Sets
8-12 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Lying Leg Curl
3 Sets
12-15 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
12-15 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
12-15 Reps
2
Lat Pulldown
3 Sets
1 Set
8-12 Reps
12-15 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Shoulder Press (Machine)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@10
Day 5
1
Leg Press (45 Degrees)
4 Sets
8-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
3
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Hip Adductor (Machine)
3 Sets
12-15 Reps
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
6
Standing Calf Raise
4 Sets
12-15 Reps
Day 1
1
Bench Press (Dumbbell)
4 Sets
12-15 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Chest Fly (Machine)
3 Sets
12-15 Reps
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
5
Lateral Raise (Cable)
4 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
7
Seated Dip (Machine)
3 Sets
8-12 Reps
Day 2
1
Lat Pulldown
4 Sets
8-12 Reps
2
Seated Row (Cable)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Machine)
4 Sets
8-12 Reps
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2
Leg Press (45 Degrees)
4 Sets
8-12 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Lying Leg Curl
3 Sets
12-15 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
12-15 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
12-15 Reps
2
Lat Pulldown
3 Sets
1 Set
8-12 Reps
12-15 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Shoulder Press (Machine)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@10
Day 5
1
Leg Press (45 Degrees)
4 Sets
8-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
3
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Hip Adductor (Machine)
3 Sets
12-15 Reps
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
6
Standing Calf Raise
4 Sets
12-15 Reps
Day 1
1
Bench Press (Dumbbell)
4 Sets
12-15 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Chest Fly (Machine)
3 Sets
12-15 Reps
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
5
Lateral Raise (Cable)
4 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
7
Seated Dip (Machine)
3 Sets
8-12 Reps
Day 2
1
Lat Pulldown
4 Sets
8-12 Reps
2
Seated Row (Cable)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Machine)
4 Sets
8-12 Reps
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2
Leg Press (45 Degrees)
4 Sets
8-12 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Lying Leg Curl
3 Sets
12-15 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
12-15 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
12-15 Reps
2
Lat Pulldown
3 Sets
1 Set
8-12 Reps
12-15 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Shoulder Press (Machine)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@10
Day 5
1
Leg Press (45 Degrees)
4 Sets
8-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
3
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Hip Adductor (Machine)
3 Sets
12-15 Reps
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
6
Standing Calf Raise
4 Sets
12-15 Reps
Day 1
1
Bench Press (Dumbbell)
4 Sets
12-15 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Chest Fly (Machine)
3 Sets
12-15 Reps
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
5
Lateral Raise (Cable)
4 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
7
Seated Dip (Machine)
3 Sets
8-12 Reps
Day 2
1
Lat Pulldown
4 Sets
8-12 Reps
2
Seated Row (Cable)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Machine)
4 Sets
8-12 Reps
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2
Leg Press (45 Degrees)
4 Sets
8-12 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Lying Leg Curl
3 Sets
12-15 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
12-15 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
12-15 Reps
2
Lat Pulldown
3 Sets
1 Set
8-12 Reps
12-15 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Shoulder Press (Machine)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@10
Day 5
1
Leg Press (45 Degrees)
4 Sets
8-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
3
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Hip Adductor (Machine)
3 Sets
12-15 Reps
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
6
Standing Calf Raise
4 Sets
12-15 Reps
Day 1
1
Bench Press (Dumbbell)
4 Sets
12-15 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Chest Fly (Machine)
3 Sets
12-15 Reps
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
5
Lateral Raise (Cable)
4 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
7
Seated Dip (Machine)
3 Sets
8-12 Reps
Day 2
1
Lat Pulldown
4 Sets
8-12 Reps
2
Seated Row (Cable)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Machine)
4 Sets
8-12 Reps
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2
Leg Press (45 Degrees)
4 Sets
8-12 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Lying Leg Curl
3 Sets
12-15 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
12-15 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
12-15 Reps
2
Lat Pulldown
3 Sets
1 Set
8-12 Reps
12-15 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Shoulder Press (Machine)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@10
Day 5
1
Leg Press (45 Degrees)
4 Sets
8-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
3
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Hip Adductor (Machine)
3 Sets
12-15 Reps
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
6
Standing Calf Raise
4 Sets
12-15 Reps
Day 1
1
Bench Press (Dumbbell)
4 Sets
12-15 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Chest Fly (Machine)
3 Sets
12-15 Reps
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
5
Lateral Raise (Cable)
4 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
7
Seated Dip (Machine)
3 Sets
8-12 Reps
Day 2
1
Lat Pulldown
4 Sets
8-12 Reps
2
Seated Row (Cable)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Machine)
4 Sets
8-12 Reps
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2
Leg Press (45 Degrees)
4 Sets
8-12 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Lying Leg Curl
3 Sets
12-15 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
12-15 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
12-15 Reps
2
Lat Pulldown
3 Sets
1 Set
8-12 Reps
12-15 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Shoulder Press (Machine)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@10
Day 5
1
Leg Press (45 Degrees)
4 Sets
8-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
3
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Hip Adductor (Machine)
3 Sets
12-15 Reps
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
6
Standing Calf Raise
4 Sets
12-15 Reps