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Push, Pull, Legs
by Shawn
6 athletes joined
Program Description
Simple progression work
Program Overview
Level
Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 21, 2024 11:57
Last Edited
May 15, 2024 05:44
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
3
Pec Deck (Machine)
4 Sets
15 Reps
@8
4
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8.5
5
One Arm Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
6
Face Pull
4 Sets
15 Reps
@8
7
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Arnold Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Decline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4A
Cable Crossover
4 Sets
15 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
5A
Face Pull
4 Sets
15 Reps
@8
5B
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
Day 5
1
Barbell Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@8
4A
Hammer Curl
4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5A
Y Raise
4 Sets
15 Reps
@8
5B
Concentration Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 2
1
Barbell Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@8
4A
Hammer Curl
4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5A
Y Raise
4 Sets
15 Reps
@8
5B
Concentration Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 6
2A
Leg Curl
4 Sets
15 Reps
@8
2B
Leg Extension
4 Sets
15 Reps
@8
3
Leg Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat
4 Sets
10 Reps
@8
5
Lunge (Dumbbell)
4 Sets
10 Reps
@8
6A
Seated Calf Raise
4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
Day 3
2A
Leg Curl
4 Sets
15 Reps
@8
2B
Leg Extension
4 Sets
15 Reps
@8
3
Leg Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat
4 Sets
10 Reps
@8
5
Lunge (Dumbbell)
4 Sets
10 Reps
@8
6A
Seated Calf Raise
4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
3
Pec Deck (Machine)
4 Sets
15 Reps
@8
4
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8.5
5
One Arm Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
6
Face Pull
4 Sets
15 Reps
@8
7
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
Day 2
1
Barbell Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@8
4A
Hammer Curl
4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5A
Y Raise
4 Sets
15 Reps
@8
5B
Concentration Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 3
2A
Leg Curl
4 Sets
15 Reps
@8
2B
Leg Extension
4 Sets
15 Reps
@8
3
Leg Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat
4 Sets
10 Reps
@8
5
Lunge (Dumbbell)
4 Sets
10 Reps
@8
6A
Seated Calf Raise
4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Arnold Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Decline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4A
Cable Crossover
4 Sets
15 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
5A
Face Pull
4 Sets
15 Reps
@8
5B
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
Day 5
1
Barbell Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@8
4A
Hammer Curl
4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5A
Y Raise
4 Sets
15 Reps
@8
5B
Concentration Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 6
2A
Leg Curl
4 Sets
15 Reps
@8
2B
Leg Extension
4 Sets
15 Reps
@8
3
Leg Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat
4 Sets
10 Reps
@8
5
Lunge (Dumbbell)
4 Sets
10 Reps
@8
6A
Seated Calf Raise
4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
3
Pec Deck (Machine)
4 Sets
15 Reps
@8
4
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8.5
5
One Arm Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
6
Face Pull
4 Sets
15 Reps
@8
7
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
Day 2
1
Barbell Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@8
4A
Hammer Curl
4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5A
Y Raise
4 Sets
15 Reps
@8
5B
Concentration Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 3
2A
Leg Curl
4 Sets
15 Reps
@8
2B
Leg Extension
4 Sets
15 Reps
@8
3
Leg Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat
4 Sets
10 Reps
@8
5
Lunge (Dumbbell)
4 Sets
10 Reps
@8
6A
Seated Calf Raise
4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Arnold Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Decline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4A
Cable Crossover
4 Sets
15 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
5A
Face Pull
4 Sets
15 Reps
@8
5B
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
Day 5
1
Barbell Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@8
4A
Hammer Curl
4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5A
Y Raise
4 Sets
15 Reps
@8
5B
Concentration Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 6
2A
Leg Curl
4 Sets
15 Reps
@8
2B
Leg Extension
4 Sets
15 Reps
@8
3
Leg Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat
4 Sets
10 Reps
@8
5
Lunge (Dumbbell)
4 Sets
10 Reps
@8
6A
Seated Calf Raise
4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
3
Pec Deck (Machine)
4 Sets
15 Reps
@8
4
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8.5
5
One Arm Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
6
Face Pull
4 Sets
15 Reps
@8
7
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
Day 2
1
Barbell Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@8
4A
Hammer Curl
4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5A
Y Raise
4 Sets
15 Reps
@8
5B
Concentration Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 3
2A
Leg Curl
4 Sets
15 Reps
@8
2B
Leg Extension
4 Sets
15 Reps
@8
3
Leg Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat
4 Sets
10 Reps
@8
5
Lunge (Dumbbell)
4 Sets
10 Reps
@8
6A
Seated Calf Raise
4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Arnold Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Decline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4A
Cable Crossover
4 Sets
15 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
5A
Face Pull
4 Sets
15 Reps
@8
5B
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
Day 5
1
Barbell Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@8
4A
Hammer Curl
4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5A
Y Raise
4 Sets
15 Reps
@8
5B
Concentration Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 6
2A
Leg Curl
4 Sets
15 Reps
@8
2B
Leg Extension
4 Sets
15 Reps
@8
3
Leg Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat
4 Sets
10 Reps
@8
5
Lunge (Dumbbell)
4 Sets
10 Reps
@8
6A
Seated Calf Raise
4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
3
Pec Deck (Machine)
4 Sets
15 Reps
@8
4
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8.5
5
One Arm Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
6
Face Pull
4 Sets
15 Reps
@8
7
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
Day 2
1
Barbell Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@8
4A
Hammer Curl
4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5A
Y Raise
4 Sets
15 Reps
@8
5B
Concentration Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 3
2A
Leg Curl
4 Sets
15 Reps
@8
2B
Leg Extension
4 Sets
15 Reps
@8
3
Leg Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat
4 Sets
10 Reps
@8
5
Lunge (Dumbbell)
4 Sets
10 Reps
@8
6A
Seated Calf Raise
4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Arnold Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Decline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4A
Cable Crossover
4 Sets
15 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
5A
Face Pull
4 Sets
15 Reps
@8
5B
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
Day 5
1
Barbell Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@8
4A
Hammer Curl
4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5A
Y Raise
4 Sets
15 Reps
@8
5B
Concentration Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 6
2A
Leg Curl
4 Sets
15 Reps
@8
2B
Leg Extension
4 Sets
15 Reps
@8
3
Leg Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat
4 Sets
10 Reps
@8
5
Lunge (Dumbbell)
4 Sets
10 Reps
@8
6A
Seated Calf Raise
4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
3
Pec Deck (Machine)
4 Sets
15 Reps
@8
4
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8.5
5
One Arm Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
6
Face Pull
4 Sets
15 Reps
@8
7
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
Day 2
1
Barbell Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@8
4A
Hammer Curl
4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5A
Y Raise
4 Sets
15 Reps
@8
5B
Concentration Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 3
2A
Leg Curl
4 Sets
15 Reps
@8
2B
Leg Extension
4 Sets
15 Reps
@8
3
Leg Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat
4 Sets
10 Reps
@8
5
Lunge (Dumbbell)
4 Sets
10 Reps
@8
6A
Seated Calf Raise
4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Arnold Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Decline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4A
Cable Crossover
4 Sets
15 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
5A
Face Pull
4 Sets
15 Reps
@8
5B
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
Day 5
1
Barbell Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@8
4A
Hammer Curl
4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5A
Y Raise
4 Sets
15 Reps
@8
5B
Concentration Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 6
2A
Leg Curl
4 Sets
15 Reps
@8
2B
Leg Extension
4 Sets
15 Reps
@8
3
Leg Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat
4 Sets
10 Reps
@8
5
Lunge (Dumbbell)
4 Sets
10 Reps
@8
6A
Seated Calf Raise
4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
3
Pec Deck (Machine)
4 Sets
15 Reps
@8
4
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8.5
5
One Arm Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
6
Face Pull
4 Sets
15 Reps
@8
7
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
Day 2
1
Barbell Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@8
4A
Hammer Curl
4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5A
Y Raise
4 Sets
15 Reps
@8
5B
Concentration Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 3
2A
Leg Curl
4 Sets
15 Reps
@8
2B
Leg Extension
4 Sets
15 Reps
@8
3
Leg Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat
4 Sets
10 Reps
@8
5
Lunge (Dumbbell)
4 Sets
10 Reps
@8
6A
Seated Calf Raise
4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Arnold Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Decline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4A
Cable Crossover
4 Sets
15 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
5A
Face Pull
4 Sets
15 Reps
@8
5B
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
Day 5
1
Barbell Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@8
4A
Hammer Curl
4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5A
Y Raise
4 Sets
15 Reps
@8
5B
Concentration Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 6
2A
Leg Curl
4 Sets
15 Reps
@8
2B
Leg Extension
4 Sets
15 Reps
@8
3
Leg Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat
4 Sets
10 Reps
@8
5
Lunge (Dumbbell)
4 Sets
10 Reps
@8
6A
Seated Calf Raise
4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
3
Pec Deck (Machine)
4 Sets
15 Reps
@8
4
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8.5
5
One Arm Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
6
Face Pull
4 Sets
15 Reps
@8
7
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
Day 2
1
Barbell Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@8
4A
Hammer Curl
4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5A
Y Raise
4 Sets
15 Reps
@8
5B
Concentration Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 3
2A
Leg Curl
4 Sets
15 Reps
@8
2B
Leg Extension
4 Sets
15 Reps
@8
3
Leg Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat
4 Sets
10 Reps
@8
5
Lunge (Dumbbell)
4 Sets
10 Reps
@8
6A
Seated Calf Raise
4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Arnold Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Decline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4A
Cable Crossover
4 Sets
15 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
5A
Face Pull
4 Sets
15 Reps
@8
5B
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
Day 5
1
Barbell Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@8
4A
Hammer Curl
4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5A
Y Raise
4 Sets
15 Reps
@8
5B
Concentration Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 6
2A
Leg Curl
4 Sets
15 Reps
@8
2B
Leg Extension
4 Sets
15 Reps
@8
3
Leg Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat
4 Sets
10 Reps
@8
5
Lunge (Dumbbell)
4 Sets
10 Reps
@8
6A
Seated Calf Raise
4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
3
Pec Deck (Machine)
4 Sets
15 Reps
@8
4
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8.5
5
One Arm Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
6
Face Pull
4 Sets
15 Reps
@8
7
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
Day 2
1
Barbell Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@8
4A
Hammer Curl
4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5A
Y Raise
4 Sets
15 Reps
@8
5B
Concentration Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 3
2A
Leg Curl
4 Sets
15 Reps
@8
2B
Leg Extension
4 Sets
15 Reps
@8
3
Leg Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat
4 Sets
10 Reps
@8
5
Lunge (Dumbbell)
4 Sets
10 Reps
@8
6A
Seated Calf Raise
4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Arnold Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Decline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4A
Cable Crossover
4 Sets
15 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
5A
Face Pull
4 Sets
15 Reps
@8
5B
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
Day 5
1
Barbell Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@8
4A
Hammer Curl
4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5A
Y Raise
4 Sets
15 Reps
@8
5B
Concentration Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 6
2A
Leg Curl
4 Sets
15 Reps
@8
2B
Leg Extension
4 Sets
15 Reps
@8
3
Leg Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat
4 Sets
10 Reps
@8
5
Lunge (Dumbbell)
4 Sets
10 Reps
@8
6A
Seated Calf Raise
4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
3
Pec Deck (Machine)
4 Sets
15 Reps
@8
4
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8.5
5
One Arm Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
6
Face Pull
4 Sets
15 Reps
@8
7
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
Day 2
1
Barbell Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@8
4A
Hammer Curl
4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5A
Y Raise
4 Sets
15 Reps
@8
5B
Concentration Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 3
2A
Leg Curl
4 Sets
15 Reps
@8
2B
Leg Extension
4 Sets
15 Reps
@8
3
Leg Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat
4 Sets
10 Reps
@8
5
Lunge (Dumbbell)
4 Sets
10 Reps
@8
6A
Seated Calf Raise
4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Arnold Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Decline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4A
Cable Crossover
4 Sets
15 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
5A
Face Pull
4 Sets
15 Reps
@8
5B
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
Day 5
1
Barbell Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@8
4A
Hammer Curl
4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5A
Y Raise
4 Sets
15 Reps
@8
5B
Concentration Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 6
2A
Leg Curl
4 Sets
15 Reps
@8
2B
Leg Extension
4 Sets
15 Reps
@8
3
Leg Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat
4 Sets
10 Reps
@8
5
Lunge (Dumbbell)
4 Sets
10 Reps
@8
6A
Seated Calf Raise
4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
3
Pec Deck (Machine)
4 Sets
15 Reps
@8
4
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8.5
5
One Arm Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
6
Face Pull
4 Sets
15 Reps
@8
7
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
Day 2
1
Barbell Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@8
4A
Hammer Curl
4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5A
Y Raise
4 Sets
15 Reps
@8
5B
Concentration Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 3
2A
Leg Curl
4 Sets
15 Reps
@8
2B
Leg Extension
4 Sets
15 Reps
@8
3
Leg Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat
4 Sets
10 Reps
@8
5
Lunge (Dumbbell)
4 Sets
10 Reps
@8
6A
Seated Calf Raise
4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Arnold Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Decline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4A
Cable Crossover
4 Sets
15 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
5A
Face Pull
4 Sets
15 Reps
@8
5B
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
Day 5
1
Barbell Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@8
4A
Hammer Curl
4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5A
Y Raise
4 Sets
15 Reps
@8
5B
Concentration Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 6
2A
Leg Curl
4 Sets
15 Reps
@8
2B
Leg Extension
4 Sets
15 Reps
@8
3
Leg Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat
4 Sets
10 Reps
@8
5
Lunge (Dumbbell)
4 Sets
10 Reps
@8
6A
Seated Calf Raise
4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
3
Pec Deck (Machine)
4 Sets
15 Reps
@8
4
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8.5
5
One Arm Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
6
Face Pull
4 Sets
15 Reps
@8
7
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
Day 2
1
Barbell Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@8
4A
Hammer Curl
4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5A
Y Raise
4 Sets
15 Reps
@8
5B
Concentration Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 3
2A
Leg Curl
4 Sets
15 Reps
@8
2B
Leg Extension
4 Sets
15 Reps
@8
3
Leg Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat
4 Sets
10 Reps
@8
5
Lunge (Dumbbell)
4 Sets
10 Reps
@8
6A
Seated Calf Raise
4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Arnold Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Decline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4A
Cable Crossover
4 Sets
15 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
5A
Face Pull
4 Sets
15 Reps
@8
5B
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
Day 5
1
Barbell Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@8
4A
Hammer Curl
4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5A
Y Raise
4 Sets
15 Reps
@8
5B
Concentration Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
Day 6
2A
Leg Curl
4 Sets
15 Reps
@8
2B
Leg Extension
4 Sets
15 Reps
@8
3
Leg Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat
4 Sets
10 Reps
@8
5
Lunge (Dumbbell)
4 Sets
10 Reps
@8
6A
Seated Calf Raise
4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8