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Push pull leg
by Teh K.
Program Description
Push pull leg
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
May 19, 2024 01:42
Last Edited
May 28, 2024 02:36
down_app
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
3-5 Reps
10-10 Reps
8-10 Reps
@9
@9
@9
2
Chest Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Seated Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Incline Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 2
1
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
2-4 Reps
5-5 Reps
5-5 Reps
@9
@8
@9
2
Stiff Leg Deadlift
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Leg Press
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Chest Fly (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Decline Crunch
1 Set
10-12 Reps
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
2
Lat Pulldown
1 Set
AMRAP
@9
3
Barbell Row
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Reverse Pec Deck
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Hammer Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Leg Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
7
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
8
Leg Raise (Captain's Chair)
1 Set
10-20 Reps
@9
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
3-5 Reps
10-10 Reps
8-10 Reps
@9
@9
@9
2
Chest Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Seated Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Incline Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 2
1
Front Squat (Dumbbell)
1 Set
1 Set
2-4 Reps
5-5 Reps
@9
@9
2
Stiff Leg Deadlift
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Lunge (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@9
4
Leg Press
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-5 Reps
15-15 Reps
@8
@9
6
Chest Fly (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
7
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
9
Decline Crunch
1 Set
10-12 Reps
@9
Day 3
1
Lat Pulldown
1 Set
12-15 Reps
@9
2
Lat Pulldown
1 Set
AMRAP
@9
3
Barbell Row
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Face Pull
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Reverse Pec Deck
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Hammer Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
7
Stiff Leg Deadlift
1 Set
1 Set
5 Reps
8 Reps
@9
@9
8
Leg Press
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
9
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
10
Leg Raise (Captain's Chair)
1 Set
10-20 Reps
@9
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
3-5 Reps
10-10 Reps
8-10 Reps
@9
@9
@9
2
Chest Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Seated Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Incline Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 2
1
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
2-4 Reps
5-5 Reps
5-5 Reps
@9
@8
@9
2
Stiff Leg Deadlift
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Leg Press
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Chest Fly (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Decline Crunch
1 Set
10-12 Reps
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
2
Lat Pulldown
1 Set
AMRAP
@9
3
Barbell Row
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Reverse Pec Deck
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Hammer Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Leg Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
7
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
8
Leg Raise (Captain's Chair)
1 Set
10-20 Reps
@9
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
3-5 Reps
10-10 Reps
8-10 Reps
@9
@9
@9
2
Chest Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Seated Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Incline Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 2
1
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
2-4 Reps
5-5 Reps
5-5 Reps
@9
@8
@9
2
Stiff Leg Deadlift
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Leg Press
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Chest Fly (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Decline Crunch
1 Set
10-12 Reps
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
2
Lat Pulldown
1 Set
AMRAP
@9
3
Barbell Row
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Reverse Pec Deck
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Hammer Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Leg Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
7
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
8
Leg Raise (Captain's Chair)
1 Set
10-20 Reps
@9
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
3-5 Reps
10-10 Reps
8-10 Reps
@9
@9
@9
2
Chest Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Seated Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Incline Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 2
1
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
2-4 Reps
5-5 Reps
5-5 Reps
@9
@8
@9
2
Stiff Leg Deadlift
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Leg Press
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Chest Fly (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Decline Crunch
1 Set
10-12 Reps
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
2
Lat Pulldown
1 Set
AMRAP
@9
3
Barbell Row
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Reverse Pec Deck
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Hammer Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Leg Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
7
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
8
Leg Raise (Captain's Chair)
1 Set
10-20 Reps
@9
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
3-5 Reps
10-10 Reps
8-10 Reps
@9
@9
@9
2
Chest Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Seated Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Incline Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 2
1
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
2-4 Reps
5-5 Reps
5-5 Reps
@9
@8
@9
2
Stiff Leg Deadlift
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Leg Press
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Chest Fly (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Decline Crunch
1 Set
10-12 Reps
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
2
Lat Pulldown
1 Set
AMRAP
@9
3
Barbell Row
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Reverse Pec Deck
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Hammer Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Leg Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
7
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
8
Leg Raise (Captain's Chair)
1 Set
10-20 Reps
@9
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
3-5 Reps
10-10 Reps
8-10 Reps
@9
@9
@9
2
Chest Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Seated Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Incline Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 2
1
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
2-4 Reps
5-5 Reps
5-5 Reps
@9
@8
@9
2
Stiff Leg Deadlift
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Leg Press
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Chest Fly (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Decline Crunch
1 Set
10-12 Reps
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
2
Lat Pulldown
1 Set
AMRAP
@9
3
Barbell Row
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Reverse Pec Deck
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Hammer Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Leg Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
7
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
8
Leg Raise (Captain's Chair)
1 Set
10-20 Reps
@9
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
3-5 Reps
10-10 Reps
8-10 Reps
@9
@9
@9
2
Chest Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Seated Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Incline Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 2
1
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
2-4 Reps
5-5 Reps
5-5 Reps
@9
@8
@9
2
Stiff Leg Deadlift
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Leg Press
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Chest Fly (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Decline Crunch
1 Set
10-12 Reps
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
2
Lat Pulldown
1 Set
AMRAP
@9
3
Barbell Row
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Reverse Pec Deck
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Hammer Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Leg Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
7
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
8
Leg Raise (Captain's Chair)
1 Set
10-20 Reps
@9
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
3-5 Reps
10-10 Reps
8-10 Reps
@9
@9
@9
2
Chest Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Seated Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Incline Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 2
1
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
2-4 Reps
5-5 Reps
5-5 Reps
@9
@8
@9
2
Stiff Leg Deadlift
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Leg Press
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Chest Fly (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Decline Crunch
1 Set
10-12 Reps
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
2
Lat Pulldown
1 Set
AMRAP
@9
3
Barbell Row
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Reverse Pec Deck
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Hammer Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Leg Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
7
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
8
Leg Raise (Captain's Chair)
1 Set
10-20 Reps
@9
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
3-5 Reps
10-10 Reps
8-10 Reps
@9
@9
@9
2
Chest Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Seated Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Incline Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 2
1
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
2-4 Reps
5-5 Reps
5-5 Reps
@9
@8
@9
2
Stiff Leg Deadlift
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Leg Press
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Chest Fly (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Decline Crunch
1 Set
10-12 Reps
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
2
Lat Pulldown
1 Set
AMRAP
@9
3
Barbell Row
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Reverse Pec Deck
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Hammer Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Leg Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
7
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
8
Leg Raise (Captain's Chair)
1 Set
10-20 Reps
@9
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
3-5 Reps
10-10 Reps
8-10 Reps
@9
@9
@9
2
Chest Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Seated Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Incline Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 2
1
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
2-4 Reps
5-5 Reps
5-5 Reps
@9
@8
@9
2
Stiff Leg Deadlift
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Leg Press
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Chest Fly (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Decline Crunch
1 Set
10-12 Reps
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
2
Lat Pulldown
1 Set
AMRAP
@9
3
Barbell Row
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Reverse Pec Deck
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Hammer Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Leg Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
7
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
8
Leg Raise (Captain's Chair)
1 Set
10-20 Reps
@9
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
3-5 Reps
10-10 Reps
8-10 Reps
@9
@9
@9
2
Chest Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Seated Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Incline Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 2
1
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
2-4 Reps
5-5 Reps
5-5 Reps
@9
@8
@9
2
Stiff Leg Deadlift
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Leg Press
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Chest Fly (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Decline Crunch
1 Set
10-12 Reps
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
2
Lat Pulldown
1 Set
AMRAP
@9
3
Barbell Row
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Reverse Pec Deck
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Hammer Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Leg Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
7
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
8
Leg Raise (Captain's Chair)
1 Set
10-20 Reps
@9