logo
BoostcampPNG

Push pull

by
9 athletes joined

Program Description

Pushing and pulling for big moosles

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 13, 2024 07:12
  • Last Edited
    Jun 18, 2025 12:00

Summary

Unleash your strength with the 12-week Push Pull program, designed for those ready to elevate their training. This four-day-a-week split focuses on alternating push and pull movements, ensuring balanced muscle development and enhanced performance. Each session combines compound and isolation exercises, targeting major muscle groups to maximize gains. Whether you're looking to build muscle or improve your overall fitness, this program will guide you every step of the way. Get ready to transform your physique and crush your goals!
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
4
-
7
Tricep Extension (Machine)
3
-
8
Squat (Barbell)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
4
-
7
Tricep Extension (Machine)
3
-
8
Squat (Barbell)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
4
-
7
Tricep Extension (Machine)
3
-
8
Squat (Barbell)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
4
-
7
Tricep Extension (Machine)
3
-
8
Squat (Barbell)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
4
-
7
Tricep Extension (Machine)
3
-
8
Squat (Barbell)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
4
-
7
Tricep Extension (Machine)
3
-
8
Squat (Barbell)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
4
-
7
Tricep Extension (Machine)
3
-
8
Squat (Barbell)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
4
-
7
Tricep Extension (Machine)
3
-
8
Squat (Barbell)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
4
-
7
Tricep Extension (Machine)
3
-
8
Squat (Barbell)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
4
-
7
Tricep Extension (Machine)
3
-
8
Squat (Barbell)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
4
-
7
Tricep Extension (Machine)
3
-
8
Squat (Barbell)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
4
-
7
Tricep Extension (Machine)
3
-
8
Squat (Barbell)
3
-
9
Leg Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Single Arm Iso Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Barbell)
4
-
5
Alternating Dumbbell Curl
3
-
6
Preacher Curl
3
1
-
RPE 10
7
Rear Delt Fly (Machine)
4
-
8
Lying Leg Curl
4
-
9
Leg Curl
3
-
10
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Single Arm Iso Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Barbell)
4
-
5
Alternating Dumbbell Curl
3
-
6
Preacher Curl
3
1
-
RPE 10
7
Rear Delt Fly (Machine)
4
-
8
Lying Leg Curl
4
-
9
Leg Curl
3
-
10
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Single Arm Iso Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Barbell)
4
-
5
Alternating Dumbbell Curl
3
-
6
Preacher Curl
3
1
-
RPE 10
7
Rear Delt Fly (Machine)
4
-
8
Lying Leg Curl
4
-
9
Leg Curl
3
-
10
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Single Arm Iso Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Barbell)
4
-
5
Alternating Dumbbell Curl
3
-
6
Preacher Curl
3
1
-
RPE 10
7
Rear Delt Fly (Machine)
4
-
8
Lying Leg Curl
4
-
9
Leg Curl
3
-
10
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Single Arm Iso Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Barbell)
4
-
5
Alternating Dumbbell Curl
3
-
6
Preacher Curl
3
1
-
RPE 10
7
Rear Delt Fly (Machine)
4
-
8
Lying Leg Curl
4
-
9
Leg Curl
3
-
10
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Single Arm Iso Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Barbell)
4
-
5
Alternating Dumbbell Curl
3
-
6
Preacher Curl
3
1
-
RPE 10
7
Rear Delt Fly (Machine)
4
-
8
Lying Leg Curl
4
-
9
Leg Curl
3
-
10
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Single Arm Iso Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Barbell)
4
-
5
Alternating Dumbbell Curl
3
-
6
Preacher Curl
3
1
-
RPE 10
7
Rear Delt Fly (Machine)
4
-
8
Lying Leg Curl
4
-
9
Leg Curl
3
-
10
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Single Arm Iso Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Barbell)
4
-
5
Alternating Dumbbell Curl
3
-
6
Preacher Curl
3
1
-
RPE 10
7
Rear Delt Fly (Machine)
4
-
8
Lying Leg Curl
4
-
9
Leg Curl
3
-
10
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Single Arm Iso Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Barbell)
4
-
5
Alternating Dumbbell Curl
3
-
6
Preacher Curl
3
1
-
RPE 10
7
Rear Delt Fly (Machine)
4
-
8
Lying Leg Curl
4
-
9
Leg Curl
3
-
10
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Single Arm Iso Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Barbell)
4
-
5
Alternating Dumbbell Curl
3
-
6
Preacher Curl
3
1
-
RPE 10
7
Rear Delt Fly (Machine)
4
-
8
Lying Leg Curl
4
-
9
Leg Curl
3
-
10
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Single Arm Iso Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Barbell)
4
-
5
Alternating Dumbbell Curl
3
-
6
Preacher Curl
3
1
-
RPE 10
7
Rear Delt Fly (Machine)
4
-
8
Lying Leg Curl
4
-
9
Leg Curl
3
-
10
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Single Arm Iso Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Barbell)
4
-
5
Alternating Dumbbell Curl
3
-
6
Preacher Curl
3
1
-
RPE 10
7
Rear Delt Fly (Machine)
4
-
8
Lying Leg Curl
4
-
9
Leg Curl
3
-
10
Romanian Deadlift (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Shoulder Press (Machine)
3
-
6
Skull Crusher
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Hack Squat
4
-
9
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Shoulder Press (Machine)
3
-
6
Skull Crusher
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Hack Squat
4
-
9
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Shoulder Press (Machine)
3
-
6
Skull Crusher
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Hack Squat
4
-
9
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Shoulder Press (Machine)
3
-
6
Skull Crusher
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Hack Squat
4
-
9
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Shoulder Press (Machine)
3
-
6
Skull Crusher
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Hack Squat
4
-
9
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Shoulder Press (Machine)
3
-
6
Skull Crusher
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Hack Squat
4
-
9
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Shoulder Press (Machine)
3
-
6
Skull Crusher
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Hack Squat
4
-
9
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Shoulder Press (Machine)
3
-
6
Skull Crusher
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Hack Squat
4
-
9
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Shoulder Press (Machine)
3
-
6
Skull Crusher
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Hack Squat
4
-
9
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Shoulder Press (Machine)
3
-
6
Skull Crusher
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Hack Squat
4
-
9
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Shoulder Press (Machine)
3
-
6
Skull Crusher
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Hack Squat
4
-
9
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Shoulder Press (Machine)
3
-
6
Skull Crusher
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Hack Squat
4
-
9
Leg Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Barbell Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Leg Curl
4
-
8
Lying Leg Curl
3
-
9
Jump Squat
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Barbell Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Leg Curl
4
-
8
Lying Leg Curl
3
-
9
Jump Squat
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Barbell Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Leg Curl
4
-
8
Lying Leg Curl
3
-
9
Jump Squat
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Barbell Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Leg Curl
4
-
8
Lying Leg Curl
3
-
9
Jump Squat
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Barbell Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Leg Curl
4
-
8
Lying Leg Curl
3
-
9
Jump Squat
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Barbell Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Leg Curl
4
-
8
Lying Leg Curl
3
-
9
Jump Squat
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Barbell Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Leg Curl
4
-
8
Lying Leg Curl
3
-
9
Jump Squat
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Barbell Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Leg Curl
4
-
8
Lying Leg Curl
3
-
9
Jump Squat
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Barbell Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Leg Curl
4
-
8
Lying Leg Curl
3
-
9
Jump Squat
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Barbell Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Leg Curl
4
-
8
Lying Leg Curl
3
-
9
Jump Squat
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Barbell Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Leg Curl
4
-
8
Lying Leg Curl
3
-
9
Jump Squat
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Barbell Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Leg Curl
4
-
8
Lying Leg Curl
3
-
9
Jump Squat
3
2 mins
-
Week 1
1 / 12 Weeks
Day 2
1
High Row
4 Sets
-
2
Single Arm Iso Row
3 Sets
-
3
Dumbbell Row
3 Sets
-
4
Bicep Curl (Barbell)
4 Sets
-
5
Alternating Dumbbell Curl
3 Sets
-
6
Preacher Curl
3 Sets
1 Set
-
@10
7
Rear Delt Fly (Machine)
4 Sets
-
8
Lying Leg Curl
4 Sets
-
9
Leg Curl
3 Sets
-
10
Romanian Deadlift (Barbell)
3 Sets
-
Day 3
1
Bench Press (Dumbbell)
4 Sets
-
2
Incline Bench Press (Smith Machine)
3 Sets
-
3
Chest Press (Machine)
3 Sets
-
4
Lateral Raise (Dumbbell)
4 Sets
-
5
Shoulder Press (Machine)
3 Sets
-
6
Skull Crusher
4 Sets
-
7
Tricep Rope Push Down (Cable)
3 Sets
-
8
Hack Squat
4 Sets
-
9
Leg Extension
3 Sets
-
Day 1
1
Bench Press (Barbell)
4 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Chest Fly (Machine)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Lateral Raise (Cable)
3 Sets
-
6
Tricep Pushdown (Cable)
4 Sets
-
7
Tricep Extension (Machine)
3 Sets
-
8
Squat (Barbell)
3 Sets
-
9
Leg Extension
3 Sets
-
Day 4
1
Pull-Up (Assisted)
4 Sets
-
2
Barbell Row
3 Sets
-
3
Dumbbell Row
3 Sets
-
4
Bicep Curl (Cable)
4 Sets
-
5
Bicep Curl (Dumbbell)
3 Sets
-
6
Rear Delt Fly (Machine)
3 Sets
-
7
Leg Curl
4 Sets
-
8
Lying Leg Curl
3 Sets
-
9
Jump Squat
3 Sets
2 mins
-