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BoostcampPNG

PPL Upper

by Alan M.
1 athletes joined

Program Description

This is a manageable program, it’s helped me a lot in the gym and hope it helps you too.

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 03, 2024 11:33
  • Last Edited
    Nov 11, 2024 09:54

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.9%
Triceps
12.1%
Biceps
11.6%
Upper Back
10.9%
Middle Delts
9.8%
Lats
7.7%
Quadriceps
6.2%
Hamstrings
6.2%
Chest
5.9%
Rear Delts
4.3%
Glutes
3.5%
Calves
2.6%
Abs
2%
Forearms
1.6%
Lower Back
1.6%
Adductors
0.8%
Abductors
0.4%
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
-
-
6
Front Raise
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
-
-
6
Front Raise
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
-
-
6
Front Raise
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
-
-
6
Front Raise
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
-
-
6
Front Raise
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
-
-
6
Front Raise
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
-
-
6
Front Raise
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
-
-
6
Front Raise
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
-
-
6
Front Raise
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
-
-
6
Front Raise
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
-
-
6
Front Raise
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
-
-
6
Front Raise
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Press
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Press
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Press
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Press
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Press
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Press
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Press
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Press
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Press
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Press
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Press
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Press
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Dips Between Chairs
3
20 reps
-
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Dips Between Chairs
3
20 reps
-
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Dips Between Chairs
3
20 reps
-
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Dips Between Chairs
3
20 reps
-
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Dips Between Chairs
3
20 reps
-
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Dips Between Chairs
3
20 reps
-
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Dips Between Chairs
3
20 reps
-
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Dips Between Chairs
3
20 reps
-
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Dips Between Chairs
3
20 reps
-
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Dips Between Chairs
3
20 reps
-
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Dips Between Chairs
3
20 reps
-
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Dips Between Chairs
3
20 reps
-
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Chest Fly (Cable)
3 Sets
12 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Shoulder Press (Machine)
1 Set
2 Sets
5 Reps
8 Reps
-
-
6
Front Raise
3 Sets
12 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
8
Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 2
1
Lat Pulldown
1 Set
3 Sets
8 Reps
12 Reps
-
-
2
Seated Row (Machine)
3 Sets
10 Reps
-
3
Dumbbell Row
3 Sets
10 Reps
-
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
6
Upright Row (Barbell)
3 Sets
10 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
8
Hammer Curl
3 Sets
12 Reps
-
Day 3
1
Leg Extension
3 Sets
10 Reps
-
2
Leg Curl
3 Sets
10 Reps
-
3
Squat (Barbell)
3 Sets
10 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
5
Leg Press
3 Sets
12 Reps
-
6
Seated Calf Raise
4 Sets
15 Reps
-
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
2
Overhead Press (Barbell)
3 Sets
10 Reps
-
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
4
Dips Between Chairs
3 Sets
20 Reps
-
5
Bicep Curl (EZ Bar)
1 Set
2 Sets
15 Reps
12 Reps
-
-
6
Bicep Curl (Cable)
3 Sets
12 Reps
-
7
Face Pull
3 Sets
12 Reps
-