logo
BoostcampPNG

PPLUL / Push, Pull, Legs, Upper, Lower

by Thomas Skinner
5.0
(1 rating)

Program Description

This PPLUL regimen allows 5 days in the gym per week with adequate rest for your muscle groups, yet still allowing you to work out each muscle group twice per week. Recommend starting day 1 on a Monday, rest on Thursdays and Sundays; this optimizes rest of the muscle groups.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 10, 2023 02:01
  • Last Edited
    Jun 28, 2024 09:57
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
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
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3A
Bicep Curl (EZ Bar)
4
10 reps
3B
Pullover (EZ Bar)
4
10 reps
4
Dumbbell Row
4
12 reps
5
Rotary Torso
4
20 reps
6
Single Arm Iso Row
6
10 reps
7
Hammer Curl
3
16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3A
Bicep Curl (EZ Bar)
4
10 reps
3B
Pullover (EZ Bar)
4
10 reps
4
Dumbbell Row
4
12 reps
5
Rotary Torso
4
20 reps
6
Single Arm Iso Row
6
10 reps
7
Hammer Curl
3
16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3A
Bicep Curl (EZ Bar)
4
10 reps
3B
Pullover (EZ Bar)
4
10 reps
4
Dumbbell Row
4
12 reps
5
Rotary Torso
4
20 reps
6
Single Arm Iso Row
6
10 reps
7
Hammer Curl
3
16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3A
Bicep Curl (EZ Bar)
4
10 reps
3B
Pullover (EZ Bar)
4
10 reps
4
Dumbbell Row
4
12 reps
5
Rotary Torso
4
20 reps
6
Single Arm Iso Row
6
10 reps
7
Hammer Curl
3
16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3A
Bicep Curl (EZ Bar)
4
10 reps
3B
Pullover (EZ Bar)
4
10 reps
4
Dumbbell Row
4
12 reps
5
Rotary Torso
4
20 reps
6
Single Arm Iso Row
6
10 reps
7
Hammer Curl
3
16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3A
Bicep Curl (EZ Bar)
4
10 reps
3B
Pullover (EZ Bar)
4
10 reps
4
Dumbbell Row
4
12 reps
5
Rotary Torso
4
20 reps
6
Single Arm Iso Row
6
10 reps
7
Hammer Curl
3
16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3A
Bicep Curl (EZ Bar)
4
10 reps
3B
Pullover (EZ Bar)
4
10 reps
4
Dumbbell Row
4
12 reps
5
Rotary Torso
4
20 reps
6
Single Arm Iso Row
6
10 reps
7
Hammer Curl
3
16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3A
Bicep Curl (EZ Bar)
4
10 reps
3B
Pullover (EZ Bar)
4
10 reps
4
Dumbbell Row
4
12 reps
5
Rotary Torso
4
20 reps
6
Single Arm Iso Row
6
10 reps
7
Hammer Curl
3
16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3A
Bicep Curl (EZ Bar)
4
10 reps
3B
Pullover (EZ Bar)
4
10 reps
4
Dumbbell Row
4
12 reps
5
Rotary Torso
4
20 reps
6
Single Arm Iso Row
6
10 reps
7
Hammer Curl
3
16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Cable)
3
10 reps
3A
Bicep Curl (EZ Bar)
4
10 reps
3B
Pullover (EZ Bar)
4
10 reps
4
Dumbbell Row
4
12 reps
5
Rotary Torso
4
20 reps
6
Single Arm Iso Row
6
10 reps
7
Hammer Curl
3
16 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
2
Skull Crusher
3
15 reps
3A
Lateral Raise (Dumbbell)
3
12 reps
3B
Shrug (Dumbbell)
3
15 reps
4
Abs Crunch (Weighted)
3
30 reps
5
Chest Fly (Machine)
3
10 reps
6
Tricep Extension (Cable)
4
15 reps
7
Incline Bench Press (Barbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
2
Skull Crusher
3
15 reps
3A
Lateral Raise (Dumbbell)
3
12 reps
3B
Shrug (Dumbbell)
3
15 reps
4
Abs Crunch (Weighted)
3
30 reps
5
Chest Fly (Machine)
3
10 reps
6
Tricep Extension (Cable)
4
15 reps
7
Incline Bench Press (Barbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
2
Skull Crusher
3
15 reps
3A
Lateral Raise (Dumbbell)
3
12 reps
3B
Shrug (Dumbbell)
3
15 reps
4
Abs Crunch (Weighted)
3
30 reps
5
Chest Fly (Machine)
3
10 reps
6
Tricep Extension (Cable)
4
15 reps
7
Incline Bench Press (Barbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
2
Skull Crusher
3
15 reps
3A
Lateral Raise (Dumbbell)
3
12 reps
3B
Shrug (Dumbbell)
3
15 reps
4
Abs Crunch (Weighted)
3
30 reps
5
Chest Fly (Machine)
3
10 reps
6
Tricep Extension (Cable)
4
15 reps
7
Incline Bench Press (Barbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
2
Skull Crusher
3
15 reps
3A
Lateral Raise (Dumbbell)
3
12 reps
3B
Shrug (Dumbbell)
3
15 reps
4
Abs Crunch (Weighted)
3
30 reps
5
Chest Fly (Machine)
3
10 reps
6
Tricep Extension (Cable)
4
15 reps
7
Incline Bench Press (Barbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
2
Skull Crusher
3
15 reps
3A
Lateral Raise (Dumbbell)
3
12 reps
3B
Shrug (Dumbbell)
3
15 reps
4
Abs Crunch (Weighted)
3
30 reps
5
Chest Fly (Machine)
3
10 reps
6
Tricep Extension (Cable)
4
15 reps
7
Incline Bench Press (Barbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
2
Skull Crusher
3
15 reps
3A
Lateral Raise (Dumbbell)
3
12 reps
3B
Shrug (Dumbbell)
3
15 reps
4
Abs Crunch (Weighted)
3
30 reps
5
Chest Fly (Machine)
3
10 reps
6
Tricep Extension (Cable)
4
15 reps
7
Incline Bench Press (Barbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
2
Skull Crusher
3
15 reps
3A
Lateral Raise (Dumbbell)
3
12 reps
3B
Shrug (Dumbbell)
3
15 reps
4
Abs Crunch (Weighted)
3
30 reps
5
Chest Fly (Machine)
3
10 reps
6
Tricep Extension (Cable)
4
15 reps
7
Incline Bench Press (Barbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
2
Skull Crusher
3
15 reps
3A
Lateral Raise (Dumbbell)
3
12 reps
3B
Shrug (Dumbbell)
3
15 reps
4
Abs Crunch (Weighted)
3
30 reps
5
Chest Fly (Machine)
3
10 reps
6
Tricep Extension (Cable)
4
15 reps
7
Incline Bench Press (Barbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
2
Skull Crusher
3
15 reps
3A
Lateral Raise (Dumbbell)
3
12 reps
3B
Shrug (Dumbbell)
3
15 reps
4
Abs Crunch (Weighted)
3
30 reps
5
Chest Fly (Machine)
3
10 reps
6
Tricep Extension (Cable)
4
15 reps
7
Incline Bench Press (Barbell)
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8 reps
5 reps
2
Standing Calf Raise
4
15 reps
3
Rotary Torso
4
20 reps
4
Romanian Deadlift (Barbell)
3
8 reps
5
Leg Extension
3
12 reps
6
Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8 reps
5 reps
2
Standing Calf Raise
4
15 reps
3
Rotary Torso
4
20 reps
4
Romanian Deadlift (Barbell)
3
8 reps
5
Leg Extension
3
12 reps
6
Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8 reps
5 reps
2
Standing Calf Raise
4
15 reps
3
Rotary Torso
4
20 reps
4
Romanian Deadlift (Barbell)
3
8 reps
5
Leg Extension
3
12 reps
6
Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8 reps
5 reps
2
Standing Calf Raise
4
15 reps
3
Rotary Torso
4
20 reps
4
Romanian Deadlift (Barbell)
3
8 reps
5
Leg Extension
3
12 reps
6
Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8 reps
5 reps
2
Standing Calf Raise
4
15 reps
3
Rotary Torso
4
20 reps
4
Romanian Deadlift (Barbell)
3
8 reps
5
Leg Extension
3
12 reps
6
Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8 reps
5 reps
2
Standing Calf Raise
4
15 reps
3
Rotary Torso
4
20 reps
4
Romanian Deadlift (Barbell)
3
8 reps
5
Leg Extension
3
12 reps
6
Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8 reps
5 reps
2
Standing Calf Raise
4
15 reps
3
Rotary Torso
4
20 reps
4
Romanian Deadlift (Barbell)
3
8 reps
5
Leg Extension
3
12 reps
6
Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8 reps
5 reps
2
Standing Calf Raise
4
15 reps
3
Rotary Torso
4
20 reps
4
Romanian Deadlift (Barbell)
3
8 reps
5
Leg Extension
3
12 reps
6
Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8 reps
5 reps
2
Standing Calf Raise
4
15 reps
3
Rotary Torso
4
20 reps
4
Romanian Deadlift (Barbell)
3
8 reps
5
Leg Extension
3
12 reps
6
Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8 reps
5 reps
2
Standing Calf Raise
4
15 reps
3
Rotary Torso
4
20 reps
4
Romanian Deadlift (Barbell)
3
8 reps
5
Leg Extension
3
12 reps
6
Leg Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
2
Bicep Curl (Machine)
3
10 reps
3
Tricep Extension (Machine)
3
10 reps
4
Hanging Leg Raise
1
1
1
1
30 reps
25 reps
20 reps
15 reps
5
Cable Crossover
3
10 reps
6
Chest Supported Row (Machine)
3
8 reps
7
Forearm Curls
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
2
Bicep Curl (Machine)
3
10 reps
3
Tricep Extension (Machine)
3
10 reps
4
Hanging Leg Raise
1
1
1
1
30 reps
25 reps
20 reps
15 reps
5
Cable Crossover
3
10 reps
6
Chest Supported Row (Machine)
3
8 reps
7
Forearm Curls
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
2
Bicep Curl (Machine)
3
10 reps
3
Tricep Extension (Machine)
3
10 reps
4
Hanging Leg Raise
1
1
1
1
30 reps
25 reps
20 reps
15 reps
5
Cable Crossover
3
10 reps
6
Chest Supported Row (Machine)
3
8 reps
7
Forearm Curls
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
2
Bicep Curl (Machine)
3
10 reps
3
Tricep Extension (Machine)
3
10 reps
4
Hanging Leg Raise
1
1
1
1
30 reps
25 reps
20 reps
15 reps
5
Cable Crossover
3
10 reps
6
Chest Supported Row (Machine)
3
8 reps
7
Forearm Curls
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
2
Bicep Curl (Machine)
3
10 reps
3
Tricep Extension (Machine)
3
10 reps
4
Hanging Leg Raise
1
1
1
1
30 reps
25 reps
20 reps
15 reps
5
Cable Crossover
3
10 reps
6
Chest Supported Row (Machine)
3
8 reps
7
Forearm Curls
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
2
Bicep Curl (Machine)
3
10 reps
3
Tricep Extension (Machine)
3
10 reps
4
Hanging Leg Raise
1
1
1
1
30 reps
25 reps
20 reps
15 reps
5
Cable Crossover
3
10 reps
6
Chest Supported Row (Machine)
3
8 reps
7
Forearm Curls
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
2
Bicep Curl (Machine)
3
10 reps
3
Tricep Extension (Machine)
3
10 reps
4
Hanging Leg Raise
1
1
1
1
30 reps
25 reps
20 reps
15 reps
5
Cable Crossover
3
10 reps
6
Chest Supported Row (Machine)
3
8 reps
7
Forearm Curls
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
2
Bicep Curl (Machine)
3
10 reps
3
Tricep Extension (Machine)
3
10 reps
4
Hanging Leg Raise
1
1
1
1
30 reps
25 reps
20 reps
15 reps
5
Cable Crossover
3
10 reps
6
Chest Supported Row (Machine)
3
8 reps
7
Forearm Curls
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
2
Bicep Curl (Machine)
3
10 reps
3
Tricep Extension (Machine)
3
10 reps
4
Hanging Leg Raise
1
1
1
1
30 reps
25 reps
20 reps
15 reps
5
Cable Crossover
3
10 reps
6
Chest Supported Row (Machine)
3
8 reps
7
Forearm Curls
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
2
Bicep Curl (Machine)
3
10 reps
3
Tricep Extension (Machine)
3
10 reps
4
Hanging Leg Raise
1
1
1
1
30 reps
25 reps
20 reps
15 reps
5
Cable Crossover
3
10 reps
6
Chest Supported Row (Machine)
3
8 reps
7
Forearm Curls
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
5 reps
2
Seated Calf Raise
4
12 reps
3
Hack Squat
3
10 reps
4
Leg Press
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
6
Belt Squat
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
5 reps
2
Seated Calf Raise
4
12 reps
3
Hack Squat
3
10 reps
4
Leg Press
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
6
Belt Squat
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
5 reps
2
Seated Calf Raise
4
12 reps
3
Hack Squat
3
10 reps
4
Leg Press
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
6
Belt Squat
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
5 reps
2
Seated Calf Raise
4
12 reps
3
Hack Squat
3
10 reps
4
Leg Press
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
6
Belt Squat
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
5 reps
2
Seated Calf Raise
4
12 reps
3
Hack Squat
3
10 reps
4
Leg Press
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
6
Belt Squat
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
5 reps
2
Seated Calf Raise
4
12 reps
3
Hack Squat
3
10 reps
4
Leg Press
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
6
Belt Squat
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
5 reps
2
Seated Calf Raise
4
12 reps
3
Hack Squat
3
10 reps
4
Leg Press
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
6
Belt Squat
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
5 reps
2
Seated Calf Raise
4
12 reps
3
Hack Squat
3
10 reps
4
Leg Press
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
6
Belt Squat
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
5 reps
2
Seated Calf Raise
4
12 reps
3
Hack Squat
3
10 reps
4
Leg Press
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
6
Belt Squat
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
5 reps
2
Seated Calf Raise
4
12 reps
3
Hack Squat
3
10 reps
4
Leg Press
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
6
Belt Squat
3
8 reps
Week 1
1 / 10 Weeks
Day 1
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3A
Bicep Curl (EZ Bar)
4 Sets
10 Reps
3B
Pullover (EZ Bar)
4 Sets
10 Reps
4
Dumbbell Row
4 Sets
12 Reps
5
Rotary Torso
4 Sets
20 Reps
6
Single Arm Iso Row
6 Sets
10 Reps
7
Hammer Curl
3 Sets
16 Reps
Day 3
1
Leg Press (45 Degrees)
1 Set
3 Sets
8 Reps
5 Reps
2
Standing Calf Raise
4 Sets
15 Reps
3
Rotary Torso
4 Sets
20 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
5
Leg Extension
3 Sets
12 Reps
6
Leg Curl
3 Sets
10 Reps
Day 2
1
Bench Press (Dumbbell)
4 Sets
10 Reps
2
Skull Crusher
3 Sets
15 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
3B
Shrug (Dumbbell)
3 Sets
15 Reps
4
Abs Crunch (Weighted)
3 Sets
30 Reps
5
Chest Fly (Machine)
3 Sets
10 Reps
6
Tricep Extension (Cable)
4 Sets
15 Reps
7
Incline Bench Press (Barbell)
3 Sets
8 Reps
Day 4
1
Bench Press (Barbell)
1 Set
3 Sets
8 Reps
5 Reps
2
Bicep Curl (Machine)
3 Sets
10 Reps
3
Tricep Extension (Machine)
3 Sets
10 Reps
4
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
30 Reps
25 Reps
20 Reps
15 Reps
5
Cable Crossover
3 Sets
10 Reps
6
Chest Supported Row (Machine)
3 Sets
8 Reps
7
Forearm Curls
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
5 Reps
Day 5
1
Trap Bar Deadlift
1 Set
3 Sets
8 Reps
5 Reps
2
Seated Calf Raise
4 Sets
12 Reps
3
Hack Squat
3 Sets
10 Reps
4
Leg Press
3 Sets
8 Reps
5
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
6
Belt Squat
3 Sets
8 Reps