Program Description
The Push, Pull, Legs (PPL) split is a highly effective workout routine designed to build strength, muscle mass, and overall fitness by targeting major muscle groups in a structured and efficient way. This plan ensures balanced muscle development, optimal recovery, and progressive overload by dividing workouts into three primary movement patterns: • Push Day – Strengthens the chest, shoulders, and triceps through pressing movements. • Pull Day – Develops the back and biceps with pulling exercises. • Leg Day – Builds lower-body strength, focusing on the quads, hamstrings, glutes, and calves.
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 18, 2025 05:18
- Last EditedOct 17, 2025 08:30
Summary
Steel Gains is a 12-week, six-day program designed for serious lifters ready to build strength and muscle. This comprehensive routine focuses on a balanced push-pull split, targeting major muscle groups with a mix of barbell, machine, and cable exercises. Each session is crafted to maximize hypertrophy and strength, ensuring you push your limits while maintaining proper form. Get ready to transform your physique and unleash your inner strength with a structured plan that delivers results!
Muscle Engagement
Front
Back
MuscleSet
Chest
15.3%
Triceps
12.8%
Front Delts
11.4%
Middle Delts
7.8%
Hamstrings
7.8%
Quadriceps
7.8%
Lats
7%
Upper Back
6.4%
Abs
5.8%
Biceps
5.6%
Calves
4.8%
Rear Delts
3.9%
Glutes
1.9%
Abductors
1%
Forearms
0.8%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Chest Fly (Cable)
5
8 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Chest Fly (Cable)
5
8 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Chest Fly (Cable)
5
8 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Chest Fly (Cable)
5
8 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Chest Fly (Cable)
5
8 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Chest Fly (Cable)
5
8 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Chest Fly (Cable)
5
8 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Chest Fly (Cable)
5
8 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Chest Fly (Cable)
5
8 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Chest Fly (Cable)
5
8 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Chest Fly (Cable)
5
8 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Chest Fly (Cable)
5
8 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
5
10 reps
-
2
Leg Press (45 Degrees)
5
12 reps
-
3
Seated Calf Raise
5
20 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
5
10 reps
-
2
Leg Press (45 Degrees)
5
12 reps
-
3
Seated Calf Raise
5
20 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
5
10 reps
-
2
Leg Press (45 Degrees)
5
12 reps
-
3
Seated Calf Raise
5
20 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
5
10 reps
-
2
Leg Press (45 Degrees)
5
12 reps
-
3
Seated Calf Raise
5
20 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
5
10 reps
-
2
Leg Press (45 Degrees)
5
12 reps
-
3
Seated Calf Raise
5
20 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
5
10 reps
-
2
Leg Press (45 Degrees)
5
12 reps
-
3
Seated Calf Raise
5
20 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
5
10 reps
-
2
Leg Press (45 Degrees)
5
12 reps
-
3
Seated Calf Raise
5
20 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
5
10 reps
-
2
Leg Press (45 Degrees)
5
12 reps
-
3
Seated Calf Raise
5
20 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
5
10 reps
-
2
Leg Press (45 Degrees)
5
12 reps
-
3
Seated Calf Raise
5
20 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
5
10 reps
-
2
Leg Press (45 Degrees)
5
12 reps
-
3
Seated Calf Raise
5
20 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
5
10 reps
-
2
Leg Press (45 Degrees)
5
12 reps
-
3
Seated Calf Raise
5
20 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
5
10 reps
-
2
Leg Press (45 Degrees)
5
12 reps
-
3
Seated Calf Raise
5
20 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Standing Pullover (Cable)
3
8 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Standing Pullover (Cable)
3
8 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Standing Pullover (Cable)
3
8 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Standing Pullover (Cable)
3
8 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Standing Pullover (Cable)
3
8 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Standing Pullover (Cable)
3
8 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Standing Pullover (Cable)
3
8 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Standing Pullover (Cable)
3
8 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Standing Pullover (Cable)
3
8 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Standing Pullover (Cable)
3
8 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Standing Pullover (Cable)
3
8 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Standing Pullover (Cable)
3
8 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Chest Fly (Cable)
5
8 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Chest Fly (Cable)
5
8 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Chest Fly (Cable)
5
8 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Chest Fly (Cable)
5
8 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Chest Fly (Cable)
5
8 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Chest Fly (Cable)
5
8 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Chest Fly (Cable)
5
8 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Chest Fly (Cable)
5
8 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Chest Fly (Cable)
5
8 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Chest Fly (Cable)
5
8 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Chest Fly (Cable)
5
8 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Chest Fly (Cable)
5
8 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
5
10 reps
-
2
Leg Press (45 Degrees)
5
12 reps
-
3
Seated Calf Raise
5
20 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
5
10 reps
-
2
Leg Press (45 Degrees)
5
12 reps
-
3
Seated Calf Raise
5
20 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
5
10 reps
-
2
Leg Press (45 Degrees)
5
12 reps
-
3
Seated Calf Raise
5
20 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
5
10 reps
-
2
Leg Press (45 Degrees)
5
12 reps
-
3
Seated Calf Raise
5
20 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
5
10 reps
-
2
Leg Press (45 Degrees)
5
12 reps
-
3
Seated Calf Raise
5
20 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
5
10 reps
-
2
Leg Press (45 Degrees)
5
12 reps
-
3
Seated Calf Raise
5
20 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
5
10 reps
-
2
Leg Press (45 Degrees)
5
12 reps
-
3
Seated Calf Raise
5
20 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
5
10 reps
-
2
Leg Press (45 Degrees)
5
12 reps
-
3
Seated Calf Raise
5
20 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
5
10 reps
-
2
Leg Press (45 Degrees)
5
12 reps
-
3
Seated Calf Raise
5
20 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
5
10 reps
-
2
Leg Press (45 Degrees)
5
12 reps
-
3
Seated Calf Raise
5
20 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
5
10 reps
-
2
Leg Press (45 Degrees)
5
12 reps
-
3
Seated Calf Raise
5
20 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
5
10 reps
-
2
Leg Press (45 Degrees)
5
12 reps
-
3
Seated Calf Raise
5
20 reps
-
4
Seated Overhead Press (Dumbbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Standing Pullover (Cable)
3
8 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Standing Pullover (Cable)
3
8 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Standing Pullover (Cable)
3
8 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Standing Pullover (Cable)
3
8 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Standing Pullover (Cable)
3
8 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Standing Pullover (Cable)
3
8 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Standing Pullover (Cable)
3
8 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Standing Pullover (Cable)
3
8 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Standing Pullover (Cable)
3
8 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Standing Pullover (Cable)
3
8 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Standing Pullover (Cable)
3
8 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Standing Pullover (Cable)
3
8 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)4 Sets
8 Reps
-
2
Chest Press (Machine)5 Sets
8 Reps
-
3
Chest Fly (Cable)5 Sets
8 Reps
-
4
Single Arm Overhead Tricep Extension3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)5 Sets
15 Reps
-
6
Tricep Rope Push Down (Cable)3 Sets
12 Reps
-
Day 3
1
Lat Pulldown3 Sets
12 Reps
-
2
Chest Supported Row (Machine)3 Sets
12 Reps
-
3
Standing Pullover (Cable)3 Sets
8 Reps
-
4
Reverse Pec Deck3 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)4 Sets
12 Reps
-
Day 4
1
Incline Bench Press (Barbell)4 Sets
8 Reps
-
2
Chest Press (Machine)5 Sets
8 Reps
-
3
Chest Fly (Cable)5 Sets
8 Reps
-
4
Single Arm Overhead Tricep Extension3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)5 Sets
15 Reps
-
6
Tricep Rope Push Down (Cable)3 Sets
12 Reps
-
Day 6
1
Lat Pulldown3 Sets
12 Reps
-
2
Chest Supported Row (Machine)3 Sets
12 Reps
-
3
Standing Pullover (Cable)3 Sets
8 Reps
-
4
Reverse Pec Deck3 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)4 Sets
12 Reps
-
Day 2
1
Seated Hamstring Curl5 Sets
10 Reps
-
2
Leg Press (45 Degrees)5 Sets
12 Reps
-
3
Seated Calf Raise5 Sets
20 Reps
-
4
Seated Overhead Press (Dumbbell)3 Sets
8 Reps
-
5
Leg Extension3 Sets
12 Reps
-
6
Abs Crunch (Machine)3 Sets
12 Reps
-
7
Leg Raise (Captain's Chair)3 Sets
15 Reps
-
Day 5
1
Seated Hamstring Curl5 Sets
10 Reps
-
2
Leg Press (45 Degrees)5 Sets
12 Reps
-
3
Seated Calf Raise5 Sets
20 Reps
-
4
Seated Overhead Press (Dumbbell)3 Sets
8 Reps
-
5
Leg Extension3 Sets
12 Reps
-
6
Abs Crunch (Machine)3 Sets
12 Reps
-
7
Leg Raise (Captain's Chair)3 Sets
15 Reps
-