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Push,Pull,Legs
by
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
May 08, 2024 02:25
down_app
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
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
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
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
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
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
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
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
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
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
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
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