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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 12, 2025 12:02

Summary

Unleash your strength with the Push Pull Legs program, a comprehensive 18-week training plan designed for serious lifters. Committing to six days a week, you'll alternate between push, pull, and leg workouts, ensuring balanced muscle development and optimal recovery. Each session is packed with targeted exercises, including dumbbell presses, cable flys, and leg presses, designed to maximize hypertrophy and strength gains. Equip yourself with a full gym and get ready to elevate your fitness game!
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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
Seated Row (Machine)
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 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 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
-
Day 2
1
Lat Pulldown
3 Sets
6-10 Reps
-
2
Seated Row (Machine)
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 5
1
Lat Pulldown
3 Sets
6-10 Reps
-
2
Seated Row (Machine)
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
-