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PPLUL / Push, Pull, Legs, Upper Lower (Alternate)

by Thomas Skinner
4 athletes joined
5.0
(1 rating)

Program Description

Utilize the PPLUL plan in order to work all muscle groups twice per week with adequate rest between workouts. Recommend day 1 starting on Monday and for rest days to be Thursdays and Sundays.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 25, 2024 11:06
  • Last Edited
    Jun 18, 2025 07:51

Summary

Unlock your strength with the PPLUL program, a dynamic 10-week training plan that alternates between Push, Pull, Legs, and Upper/Lower workouts. Designed for five days a week, this program incorporates a variety of exercises targeting all major muscle groups, ensuring balanced development and optimal recovery. With a mix of compound lifts and isolation movements, you'll build muscle, increase strength, and enhance your overall fitness. Get ready to push your limits and achieve your goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
-
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hollow Hold
3
1 mins
-
4
Arnold Press
3
10 reps
-
5A
Pec Fly (Dumbbell)
3
10 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
-
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hollow Hold
3
1 mins
-
4
Arnold Press
3
10 reps
-
5A
Pec Fly (Dumbbell)
3
10 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
-
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hollow Hold
3
1 mins
-
4
Arnold Press
3
10 reps
-
5A
Pec Fly (Dumbbell)
3
10 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
-
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hollow Hold
3
1 mins
-
4
Arnold Press
3
10 reps
-
5A
Pec Fly (Dumbbell)
3
10 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
-
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hollow Hold
3
1 mins
-
4
Arnold Press
3
10 reps
-
5A
Pec Fly (Dumbbell)
3
10 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
-
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hollow Hold
3
1 mins
-
4
Arnold Press
3
10 reps
-
5A
Pec Fly (Dumbbell)
3
10 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
-
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hollow Hold
3
1 mins
-
4
Arnold Press
3
10 reps
-
5A
Pec Fly (Dumbbell)
3
10 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
-
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hollow Hold
3
1 mins
-
4
Arnold Press
3
10 reps
-
5A
Pec Fly (Dumbbell)
3
10 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
-
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hollow Hold
3
1 mins
-
4
Arnold Press
3
10 reps
-
5A
Pec Fly (Dumbbell)
3
10 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
-
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hollow Hold
3
1 mins
-
4
Arnold Press
3
10 reps
-
5A
Pec Fly (Dumbbell)
3
10 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
6
8 reps
-
2A
Incline Curl (Dumbbell)
4
20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
High Row
3
8 reps
-
4
Concentration Curl
6
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
6
Upright Row (Cable)
3
10 reps
-
7
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
6
8 reps
-
2A
Incline Curl (Dumbbell)
4
20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
High Row
3
8 reps
-
4
Concentration Curl
6
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
6
Upright Row (Cable)
3
10 reps
-
7
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
6
8 reps
-
2A
Incline Curl (Dumbbell)
4
20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
High Row
3
8 reps
-
4
Concentration Curl
6
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
6
Upright Row (Cable)
3
10 reps
-
7
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
6
8 reps
-
2A
Incline Curl (Dumbbell)
4
20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
High Row
3
8 reps
-
4
Concentration Curl
6
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
6
Upright Row (Cable)
3
10 reps
-
7
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
6
8 reps
-
2A
Incline Curl (Dumbbell)
4
20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
High Row
3
8 reps
-
4
Concentration Curl
6
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
6
Upright Row (Cable)
3
10 reps
-
7
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
6
8 reps
-
2A
Incline Curl (Dumbbell)
4
20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
High Row
3
8 reps
-
4
Concentration Curl
6
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
6
Upright Row (Cable)
3
10 reps
-
7
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
6
8 reps
-
2A
Incline Curl (Dumbbell)
4
20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
High Row
3
8 reps
-
4
Concentration Curl
6
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
6
Upright Row (Cable)
3
10 reps
-
7
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
6
8 reps
-
2A
Incline Curl (Dumbbell)
4
20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
High Row
3
8 reps
-
4
Concentration Curl
6
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
6
Upright Row (Cable)
3
10 reps
-
7
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
6
8 reps
-
2A
Incline Curl (Dumbbell)
4
20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
High Row
3
8 reps
-
4
Concentration Curl
6
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
6
Upright Row (Cable)
3
10 reps
-
7
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
6
8 reps
-
2A
Incline Curl (Dumbbell)
4
20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
12 reps
-
3
High Row
3
8 reps
-
4
Concentration Curl
6
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
6
Upright Row (Cable)
3
10 reps
-
7
Barbell Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
8 reps
-
2
Belt Squat
3
6 reps
-
3
Back Extension
3
15 reps
-
4
Standing Calf Raise
4
15 reps
-
5
Leg Extension
3
10 reps
-
6
Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
8 reps
-
2
Hack Squat
2
2
8 reps
5 reps
-
-
3
Back Extension
3
15 reps
-
4
Standing Calf Raise
4
15 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
8 reps
-
2
Belt Squat
3
6 reps
-
3
Back Extension
3
15 reps
-
4
Standing Calf Raise
4
15 reps
-
5
Leg Extension
3
10 reps
-
6
Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
8 reps
-
2
Hack Squat
2
2
8 reps
5 reps
-
-
3
Back Extension
3
15 reps
-
4
Standing Calf Raise
4
15 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
8 reps
-
2
Belt Squat
3
6 reps
-
3
Back Extension
3
15 reps
-
4
Standing Calf Raise
4
15 reps
-
5
Leg Extension
3
10 reps
-
6
Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
8 reps
-
2
Hack Squat
2
2
8 reps
5 reps
-
-
3
Back Extension
3
15 reps
-
4
Standing Calf Raise
4
15 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
8 reps
-
2
Belt Squat
3
6 reps
-
3
Back Extension
3
15 reps
-
4
Standing Calf Raise
4
15 reps
-
5
Leg Extension
3
10 reps
-
6
Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
8 reps
-
2
Hack Squat
2
2
8 reps
5 reps
-
-
3
Back Extension
3
15 reps
-
4
Standing Calf Raise
4
15 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
8 reps
-
2
Belt Squat
3
6 reps
-
3
Back Extension
3
15 reps
-
4
Standing Calf Raise
4
15 reps
-
5
Leg Extension
3
10 reps
-
6
Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
8 reps
-
2
Hack Squat
2
2
8 reps
5 reps
-
-
3
Back Extension
3
15 reps
-
4
Standing Calf Raise
4
15 reps
-
5
Leg Extension
3
10 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Incline Fly Press (Dumbbell)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Bicep Curl (Cable)
4
12 reps
-
6
Standing Pullover (Cable)
3
10 reps
-
7
Bench Press (Wide Grip)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Incline Fly Press (Dumbbell)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Bicep Curl (Cable)
4
12 reps
-
6
Standing Pullover (Cable)
3
10 reps
-
7
Bench Press (Wide Grip)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Incline Fly Press (Dumbbell)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Bicep Curl (Cable)
4
12 reps
-
6
Standing Pullover (Cable)
3
10 reps
-
7
Bench Press (Wide Grip)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Incline Fly Press (Dumbbell)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Bicep Curl (Cable)
4
12 reps
-
6
Standing Pullover (Cable)
3
10 reps
-
7
Bench Press (Wide Grip)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Incline Fly Press (Dumbbell)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Bicep Curl (Cable)
4
12 reps
-
6
Standing Pullover (Cable)
3
10 reps
-
7
Bench Press (Wide Grip)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Incline Fly Press (Dumbbell)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Bicep Curl (Cable)
4
12 reps
-
6
Standing Pullover (Cable)
3
10 reps
-
7
Bench Press (Wide Grip)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Incline Fly Press (Dumbbell)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Bicep Curl (Cable)
4
12 reps
-
6
Standing Pullover (Cable)
3
10 reps
-
7
Bench Press (Wide Grip)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Incline Fly Press (Dumbbell)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Bicep Curl (Cable)
4
12 reps
-
6
Standing Pullover (Cable)
3
10 reps
-
7
Bench Press (Wide Grip)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Incline Fly Press (Dumbbell)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Bicep Curl (Cable)
4
12 reps
-
6
Standing Pullover (Cable)
3
10 reps
-
7
Bench Press (Wide Grip)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Incline Fly Press (Dumbbell)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Bicep Curl (Cable)
4
12 reps
-
6
Standing Pullover (Cable)
3
10 reps
-
7
Bench Press (Wide Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Hip Adductor (Machine)
3
15 reps
-
3
Squat (Barbell)
2
2
8 reps
5 reps
-
-
4
Seated Calf Raise
4
15 reps
-
5
Hanging Leg Raise
3
30 reps
-
6
Glute Kickback
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Hip Adductor (Machine)
3
15 reps
-
3
Leg Press (45 Degrees)
1
3
8 reps
5 reps
-
-
4
Seated Calf Raise
4
15 reps
-
5
Hanging Leg Raise
3
30 reps
-
6
Glute Kickback
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Hip Adductor (Machine)
3
15 reps
-
3
Squat (Barbell)
2
2
8 reps
5 reps
-
-
4
Seated Calf Raise
4
15 reps
-
5
Hanging Leg Raise
3
30 reps
-
6
Glute Kickback
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Hip Adductor (Machine)
3
15 reps
-
3
Leg Press (45 Degrees)
1
3
8 reps
5 reps
-
-
4
Seated Calf Raise
4
15 reps
-
5
Hanging Leg Raise
3
30 reps
-
6
Glute Kickback
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Hip Adductor (Machine)
3
15 reps
-
3
Squat (Barbell)
2
2
8 reps
5 reps
-
-
4
Seated Calf Raise
4
15 reps
-
5
Hanging Leg Raise
3
30 reps
-
6
Glute Kickback
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Hip Adductor (Machine)
3
15 reps
-
3
Leg Press (45 Degrees)
1
3
8 reps
5 reps
-
-
4
Seated Calf Raise
4
15 reps
-
5
Hanging Leg Raise
3
30 reps
-
6
Glute Kickback
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Hip Adductor (Machine)
3
15 reps
-
3
Squat (Barbell)
2
2
8 reps
5 reps
-
-
4
Seated Calf Raise
4
15 reps
-
5
Hanging Leg Raise
3
30 reps
-
6
Glute Kickback
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Hip Adductor (Machine)
3
15 reps
-
3
Leg Press (45 Degrees)
1
3
8 reps
5 reps
-
-
4
Seated Calf Raise
4
15 reps
-
5
Hanging Leg Raise
3
30 reps
-
6
Glute Kickback
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Hip Adductor (Machine)
3
15 reps
-
3
Squat (Barbell)
2
2
8 reps
5 reps
-
-
4
Seated Calf Raise
4
15 reps
-
5
Hanging Leg Raise
3
30 reps
-
6
Glute Kickback
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Hip Adductor (Machine)
3
15 reps
-
3
Leg Press (45 Degrees)
1
3
8 reps
5 reps
-
-
4
Seated Calf Raise
4
15 reps
-
5
Hanging Leg Raise
3
30 reps
-
6
Glute Kickback
6
10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
8 Reps
5 Reps
-
-
2
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
3
Hollow Hold
3 Sets
1 mins
-
4
Arnold Press
3 Sets
10 Reps
-
5A
Pec Fly (Dumbbell)
3 Sets
10 Reps
-
5B
Shrug (Dumbbell)
3 Sets
15 Reps
-
6
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
-
Day 2
1
Single Arm Iso Row
6 Sets
8 Reps
-
2A
Incline Curl (Dumbbell)
4 Sets
20 Reps
-
2B
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
-
3
High Row
3 Sets
8 Reps
-
4
Concentration Curl
6 Sets
12 Reps
-
5
Reverse Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
6
Upright Row (Cable)
3 Sets
10 Reps
-
7
Barbell Row
3 Sets
10 Reps
-
Day 3
1
Single Leg Press
6 Sets
8 Reps
-
2
Belt Squat
3 Sets
6 Reps
-
3
Back Extension
3 Sets
15 Reps
-
4
Standing Calf Raise
4 Sets
15 Reps
-
5
Leg Extension
3 Sets
10 Reps
-
6
Leg Curl
3 Sets
10 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
2
Incline Fly Press (Dumbbell)
3 Sets
10 Reps
-
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
5
Bicep Curl (Cable)
4 Sets
12 Reps
-
6
Standing Pullover (Cable)
3 Sets
10 Reps
-
7
Bench Press (Wide Grip)
3 Sets
8 Reps
-
Day 5
1
Hip Abductor (Machine)
3 Sets
15 Reps
-
2
Hip Adductor (Machine)
3 Sets
15 Reps
-
3
Squat (Barbell)
2 Sets
2 Sets
8 Reps
5 Reps
-
-
4
Seated Calf Raise
4 Sets
15 Reps
-
5
Hanging Leg Raise
3 Sets
30 Reps
-
6
Glute Kickback
6 Sets
10 Reps
-