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Push pull & leg

by Amir A.
1 athletes joined

Program Description

Push Pull & Leg Day 1 : Chest, Shoulder & triceps (push) Day 2 : Back, Biceps, Shoulder (Pull) Day 3 : Legs

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 22, 2024 03:05
  • Last Edited
    Jun 18, 2025 12:23

Summary

Unleash your strength with this comprehensive 8-week Push, Pull & Legs program designed for serious lifters. Training five days a week, you'll alternate between focused push, pull, and leg workouts, maximizing muscle growth and enhancing overall performance. Each session is packed with a variety of exercises, including bench presses, rows, and curls, ensuring you hit all major muscle groups effectively. With a full gym at your disposal, you’ll have the tools you need to push your limits and achieve impressive results. Get ready to transform your physique and build the strength you've always wanted!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
5
Arnold Press
3
8-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
8
Single Arm Pushdown
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
5
Arnold Press
3
8-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
8
Single Arm Pushdown
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
5
Arnold Press
3
8-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
8
Single Arm Pushdown
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
5
Arnold Press
3
8-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
8
Single Arm Pushdown
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
5
Arnold Press
3
8-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
8
Single Arm Pushdown
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
5
Arnold Press
3
8-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
8
Single Arm Pushdown
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
5
Arnold Press
3
8-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
8
Single Arm Pushdown
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
5
Arnold Press
3
8-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
8
Single Arm Pushdown
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10-12 reps
RPE 6.5
2
Pendlay Row
3
10-12 reps
RPE 6.5
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
7
Face Pull
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10-12 reps
RPE 6.5
2
Pendlay Row
3
10-12 reps
RPE 6.5
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
7
Face Pull
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10-12 reps
RPE 6.5
2
Pendlay Row
3
10-12 reps
RPE 6.5
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
7
Face Pull
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10-12 reps
RPE 6.5
2
Pendlay Row
3
10-12 reps
RPE 6.5
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
7
Face Pull
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10-12 reps
RPE 6.5
2
Pendlay Row
3
10-12 reps
RPE 6.5
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
7
Face Pull
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10-12 reps
RPE 6.5
2
Pendlay Row
3
10-12 reps
RPE 6.5
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
7
Face Pull
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10-12 reps
RPE 6.5
2
Pendlay Row
3
10-12 reps
RPE 6.5
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
7
Face Pull
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10-12 reps
RPE 6.5
2
Pendlay Row
3
10-12 reps
RPE 6.5
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
7
Face Pull
3
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Shoulder Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Machine)
3
10-12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
7
French Press
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Shoulder Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Machine)
3
10-12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
7
French Press
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Shoulder Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Machine)
3
10-12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
7
French Press
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Shoulder Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Machine)
3
10-12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
7
French Press
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Shoulder Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Machine)
3
10-12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
7
French Press
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Shoulder Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Machine)
3
10-12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
7
French Press
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Shoulder Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Machine)
3
10-12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
7
French Press
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Shoulder Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Machine)
3
10-12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
7
French Press
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 6.5
4
Hammer Curl
3
10-12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 7
7
Single Arm Pushdown
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 6.5
4
Hammer Curl
3
10-12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 7
7
Single Arm Pushdown
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 6.5
4
Hammer Curl
3
10-12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 7
7
Single Arm Pushdown
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 6.5
4
Hammer Curl
3
10-12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 7
7
Single Arm Pushdown
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 6.5
4
Hammer Curl
3
10-12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 7
7
Single Arm Pushdown
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 6.5
4
Hammer Curl
3
10-12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 7
7
Single Arm Pushdown
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 6.5
4
Hammer Curl
3
10-12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 7
7
Single Arm Pushdown
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 6.5
4
Hammer Curl
3
10-12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 7
7
Single Arm Pushdown
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 6.5
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lying Leg Curl
3
10-12 reps
RPE 6.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
5
Leg Extension
3
10-12 reps
RPE 6.5
6
Standing Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 6.5
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lying Leg Curl
3
10-12 reps
RPE 6.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
5
Leg Extension
3
10-12 reps
RPE 6.5
6
Standing Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 6.5
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lying Leg Curl
3
10-12 reps
RPE 6.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
5
Leg Extension
3
10-12 reps
RPE 6.5
6
Standing Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 6.5
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lying Leg Curl
3
10-12 reps
RPE 6.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
5
Leg Extension
3
10-12 reps
RPE 6.5
6
Standing Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 6.5
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lying Leg Curl
3
10-12 reps
RPE 6.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
5
Leg Extension
3
10-12 reps
RPE 6.5
6
Standing Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 6.5
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lying Leg Curl
3
10-12 reps
RPE 6.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
5
Leg Extension
3
10-12 reps
RPE 6.5
6
Standing Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 6.5
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lying Leg Curl
3
10-12 reps
RPE 6.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
5
Leg Extension
3
10-12 reps
RPE 6.5
6
Standing Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 6.5
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lying Leg Curl
3
10-12 reps
RPE 6.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
5
Leg Extension
3
10-12 reps
RPE 6.5
6
Standing Calf Raise
3
10-12 reps
RPE 6.5
Week 1
1 / 8 Weeks
Day 2
1
High Row
3 Sets
10-12 Reps
@6.5
2
Pendlay Row
3 Sets
10-12 Reps
@6.5
3
Seated Row (Cable)
3 Sets
10-12 Reps
@7
4
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@6.5
7
Face Pull
3 Sets
10-12 Reps
@7.5
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
3
Incline Chest Fly (Dumbbell)
3 Sets
10-12 Reps
@7
4
Shoulder Press (Machine)
3 Sets
10-12 Reps
@7
5
Lateral Raise (Machine)
3 Sets
10-12 Reps
@7
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7
7
French Press
3 Sets
10-12 Reps
@7
Day 4
1
Lat Pulldown
3 Sets
10-12 Reps
@6.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@6.5
3
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
@6.5
4
Hammer Curl
3 Sets
10-12 Reps
@6.5
5
Bicep Curl (Cable)
3 Sets
10-12 Reps
@7
6
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@7
7
Single Arm Pushdown
3 Sets
10-12 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
10-12 Reps
@6.5
2
Leg Curl
3 Sets
10-12 Reps
@6.5
3
Lying Leg Curl
3 Sets
10-12 Reps
@6.5
4
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6.5
5
Leg Extension
3 Sets
10-12 Reps
@6.5
6
Standing Calf Raise
3 Sets
10-12 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
10-12 Reps
@7
2
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
4
Seated Overhead Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
5
Arnold Press
3 Sets
8-10 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@6.5
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@6.5
8
Single Arm Pushdown
3 Sets
12-15 Reps
@7