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Push,Pull,Legs

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Program Description

Gain Muscle

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 03, 2024 04:46
  • Last Edited
    Jun 18, 2025 10:50

Summary

Unleash your strength with the Push, Pull, Legs program, a comprehensive 12-week journey designed for dedicated lifters. This 7-day-a-week regimen focuses on targeted muscle groups, ensuring balanced development and optimal recovery. With a blend of machine, cable, and barbell exercises, you’ll build power and definition across your chest, back, and legs. Get ready to push your limits and transform your physique with proven techniques and expert guidance!
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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
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Pec Deck (Machine)
4 Sets
12 Reps
-
2
Bench Press (Barbell)
4 Sets
12 Reps
-
3
Chest Press (Machine)
4 Sets
12 Reps
-
4
Chest Fly (Cable)
4 Sets
12 Reps
-
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
-
6
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
-
Day 2
1
Wide Grip Lat Pulldown
3 Sets
1 Set
12 Reps
-
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Cross Cable Rear Dealt Fly
3 Sets
12 Reps
-
6
T-Bar Row
3 Sets
12 Reps
-
7
Bicep Curl (Barbell)
3 Sets
12 Reps
-
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
9
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
10
Bicep Curl (Cable)
3 Sets
12 Reps
-
Day 3
1
Hip Adductor (Machine)
4 Sets
12 Reps
-
2
Hip Abductor (Machine)
4 Sets
12 Reps
-
3
Leg Extension
1 Set
3 Sets
12 Reps
12 Reps
@8
@9
4
Leg Curl
4 Sets
12 Reps
-
5
Squat (Smith Machine)
4 Sets
12 Reps
-
6
Goblet Squat
4 Sets
12 Reps
-
7
Leg Press (45 Degrees)
4 Sets
12 Reps
-
8
Standing Calf Raise
4 Sets
12 Reps
-
9
Lying Leg Curl
4 Sets
12 Reps
-
Day 4
1
Pec Deck (Machine)
4 Sets
12 Reps
-
2
Bench Press (Barbell)
4 Sets
12 Reps
-
3
Chest Press (Machine)
4 Sets
12 Reps
-
4
Chest Fly (Cable)
4 Sets
12 Reps
-
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
-
6
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
-
Day 5
1
Wide Grip Lat Pulldown
3 Sets
1 Set
12 Reps
-
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Cross Cable Rear Dealt Fly
3 Sets
12 Reps
-
6
T-Bar Row
3 Sets
12 Reps
-
7
Bicep Curl (Barbell)
3 Sets
12 Reps
-
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
9
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
10
Bicep Curl (Cable)
3 Sets
12 Reps
-
Day 6
1
Hip Adductor (Machine)
4 Sets
12 Reps
-
2
Hip Abductor (Machine)
4 Sets
12 Reps
-
3
Leg Extension
1 Set
3 Sets
12 Reps
12 Reps
@8
@9
4
Leg Curl
4 Sets
12 Reps
-
5
Squat (Smith Machine)
4 Sets
12 Reps
-
6
Goblet Squat
4 Sets
12 Reps
-
7
Leg Press (45 Degrees)
4 Sets
12 Reps
-
8
Standing Calf Raise
4 Sets
12 Reps
-
9
Lying Leg Curl
4 Sets
12 Reps
-
Day 7
1
Run
1 Set
30 mins
-