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 13, 2025 10:31
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%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
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
-