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BoostcampPNG

Push Pull Legs

by A J.

Program Description

Easy to follow ppl routine

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 06, 2025 08:54
  • Last Edited
    Oct 06, 2025 09:31
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Biceps
11.7%
Chest
10.9%
Front Delts
10.9%
Middle Delts
10.1%
Upper Back
9.2%
Quadriceps
8.4%
Lats
7.5%
Hamstrings
6.7%
Calves
4.2%
Rear Delts
3.6%
Forearms
1.7%
Glutes
1.7%
Abductors
0.8%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
6-10 reps
-
3
Dip (Bodyweight)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Lateral Raise (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Reverse Pec Deck
2
6-10 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-8 reps
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Standing Calf Raise
3
5-10 reps
-
4
Leg Extension
3
5-10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
-
2
Chest Fly (Cable)
3 Sets
6-10 Reps
-
3
Dip (Bodyweight)
3 Sets
6-10 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
-
5
Shoulder Press (Machine)
3 Sets
6-10 Reps
-
6
Lateral Raise (Machine)
3 Sets
6-10 Reps
-
Day 2
1
Lat Pulldown
3 Sets
6-10 Reps
-
2
T-Bar Row
3 Sets
6-10 Reps
-
3
Reverse Pec Deck
2 Sets
6-10 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
-
5
Hammer Curl
3 Sets
6-10 Reps
-
Day 3
1
Leg Press (45 Degrees)
3 Sets
5-8 Reps
-
2
Seated Hamstring Curl
3 Sets
5-10 Reps
-
3
Standing Calf Raise
3 Sets
5-10 Reps
-
4
Leg Extension
3 Sets
5-10 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
-
2
Chest Fly (Cable)
3 Sets
6-10 Reps
-
3
Dip (Bodyweight)
3 Sets
6-10 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
-
5
Shoulder Press (Machine)
3 Sets
6-10 Reps
-
6
Lateral Raise (Machine)
3 Sets
6-10 Reps
-
Day 5
1
Lat Pulldown
3 Sets
6-10 Reps
-
2
T-Bar Row
3 Sets
6-10 Reps
-
3
Reverse Pec Deck
2 Sets
6-10 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
-
5
Hammer Curl
3 Sets
6-10 Reps
-
Day 6
1
Leg Press (45 Degrees)
3 Sets
5-8 Reps
-
2
Seated Hamstring Curl
3 Sets
5-10 Reps
-
3
Standing Calf Raise
3 Sets
5-10 Reps
-
4
Leg Extension
3 Sets
5-10 Reps
-