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BoostcampPNG

Push Pull Leg

by Ravi kumar

Program Description

Fat loose, Lean Muscle Growth and Strength Gain. 1 warm up set 3 working set

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 16, 2024 08:10
  • Last Edited
    Oct 13, 2024 09:43

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Biceps
10.5%
Quadriceps
9.8%
Triceps
8.9%
Abs
8.6%
Lats
8.6%
Chest
7.2%
Front Delts
6.7%
Hamstrings
6.5%
Glutes
5.7%
Middle Delts
4.8%
Rear Delts
3.8%
Calves
2.4%
Adductors
1.4%
Lower Back
1.2%
Forearms
1.2%
Abductors
0.5%
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ON THE BOOSTCAMP APP FOR FREE
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GooglePlay
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
8
Cable Crunch
4
15 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
8
Cable Crunch
4
15 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
8
Cable Crunch
4
15 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
8
Cable Crunch
4
15 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
8
Cable Crunch
4
15 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
8
Cable Crunch
4
15 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
8
Cable Crunch
4
15 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
8
Cable Crunch
4
15 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
8
Cable Crunch
4
15 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
8
Cable Crunch
4
15 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
8
Cable Crunch
4
15 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
8
Cable Crunch
4
15 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
8
Alternating Dumbbell Curl
4
10 reps
-
9
Hammer Curl
4
10 reps
-
10
Shrug (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
8
Alternating Dumbbell Curl
4
10 reps
-
9
Hammer Curl
4
10 reps
-
10
Shrug (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
8
Alternating Dumbbell Curl
4
10 reps
-
9
Hammer Curl
4
10 reps
-
10
Shrug (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
8
Alternating Dumbbell Curl
4
10 reps
-
9
Hammer Curl
4
10 reps
-
10
Shrug (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
8
Alternating Dumbbell Curl
4
10 reps
-
9
Hammer Curl
4
10 reps
-
10
Shrug (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
8
Alternating Dumbbell Curl
4
10 reps
-
9
Hammer Curl
4
10 reps
-
10
Shrug (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
8
Alternating Dumbbell Curl
4
10 reps
-
9
Hammer Curl
4
10 reps
-
10
Shrug (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
8
Alternating Dumbbell Curl
4
10 reps
-
9
Hammer Curl
4
10 reps
-
10
Shrug (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
8
Alternating Dumbbell Curl
4
10 reps
-
9
Hammer Curl
4
10 reps
-
10
Shrug (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
8
Alternating Dumbbell Curl
4
10 reps
-
9
Hammer Curl
4
10 reps
-
10
Shrug (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
8
Alternating Dumbbell Curl
4
10 reps
-
9
Hammer Curl
4
10 reps
-
10
Shrug (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
8
Alternating Dumbbell Curl
4
10 reps
-
9
Hammer Curl
4
10 reps
-
10
Shrug (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Walking Lunge
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Walking Lunge
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Walking Lunge
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Walking Lunge
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Walking Lunge
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Walking Lunge
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Walking Lunge
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Walking Lunge
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Walking Lunge
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Walking Lunge
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Walking Lunge
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Walking Lunge
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Shoulder Press (Machine)
4
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Shoulder Press (Machine)
4
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Shoulder Press (Machine)
4
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Shoulder Press (Machine)
4
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Shoulder Press (Machine)
4
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Shoulder Press (Machine)
4
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Shoulder Press (Machine)
4
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Shoulder Press (Machine)
4
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Shoulder Press (Machine)
4
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Shoulder Press (Machine)
4
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Shoulder Press (Machine)
4
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Shoulder Press (Machine)
4
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Straight Arm Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Hammer Curl
4
10 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8
Preacher Curl (Barbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Straight Arm Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Hammer Curl
4
10 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8
Preacher Curl (Barbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Straight Arm Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Hammer Curl
4
10 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8
Preacher Curl (Barbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Straight Arm Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Hammer Curl
4
10 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8
Preacher Curl (Barbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Straight Arm Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Hammer Curl
4
10 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8
Preacher Curl (Barbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Straight Arm Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Hammer Curl
4
10 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8
Preacher Curl (Barbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Straight Arm Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Hammer Curl
4
10 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8
Preacher Curl (Barbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Straight Arm Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Hammer Curl
4
10 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8
Preacher Curl (Barbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Straight Arm Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Hammer Curl
4
10 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8
Preacher Curl (Barbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Straight Arm Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Hammer Curl
4
10 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8
Preacher Curl (Barbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Straight Arm Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Hammer Curl
4
10 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8
Preacher Curl (Barbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Straight Arm Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Hammer Curl
4
10 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8
Preacher Curl (Barbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Split Squat (Dumbbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Split Squat (Dumbbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Split Squat (Dumbbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Split Squat (Dumbbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Split Squat (Dumbbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Split Squat (Dumbbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Split Squat (Dumbbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Split Squat (Dumbbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Split Squat (Dumbbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Split Squat (Dumbbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Split Squat (Dumbbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Split Squat (Dumbbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Week 1
1 / 12 Weeks
Day 4
1
Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
3
Lateral Raise (Cable)
4 Sets
10 Reps
-
4
Chest Fly (Cable)
4 Sets
10 Reps
-
5
Shoulder Press (Machine)
4 Sets
10 Reps
-
6
Single Arm Tricep Extension (Cable)
4 Sets
10 Reps
-
7
Single Arm Overhead Tricep Extension
4 Sets
10 Reps
-
Day 5
1
Single Arm Row (Dumbbell)
4 Sets
10 Reps
-
2
Seated Row (Cable)
4 Sets
10 Reps
-
3
Lat Pulldown
4 Sets
10 Reps
-
4
Straight Arm Pulldown
4 Sets
10 Reps
-
5
Reverse Pec Deck
4 Sets
10 Reps
-
6
Hammer Curl
4 Sets
10 Reps
-
7
Incline Curl (Dumbbell)
4 Sets
10 Reps
-
8
Preacher Curl (Barbell)
4 Sets
10 Reps
-
9
Shrug (Dumbbell)
4 Sets
10 Reps
-
Day 2
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
2
Bent Over Row (Barbell)
4 Sets
10 Reps
-
3
Seated Row (Cable)
4 Sets
10 Reps
-
4
Lat Pulldown
4 Sets
10 Reps
-
5
Reverse Pec Deck
4 Sets
10 Reps
-
6
Face Pull
4 Sets
10 Reps
-
7
Bicep Curl (Cable)
4 Sets
10 Reps
-
8
Alternating Dumbbell Curl
4 Sets
10 Reps
-
9
Hammer Curl
4 Sets
10 Reps
-
10
Shrug (Barbell)
4 Sets
10 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Bench Press (Barbell)
4 Sets
10 Reps
-
3
Chest Fly (Cable)
4 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
-
7
Single Arm Overhead Tricep Extension
4 Sets
10 Reps
-
8
Cable Crunch
4 Sets
15 Reps
-
9
Hanging Leg Raise
4 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
-
2
Leg Press (45 Degrees)
4 Sets
10 Reps
-
3
Leg Extension
4 Sets
10 Reps
-
4
Hamstring Curl
4 Sets
10 Reps
-
5
Standing Calf Raise
4 Sets
10 Reps
-
6
Walking Lunge
4 Sets
10 Reps
-
7
Hanging Leg Raise
4 Sets
10 Reps
-
8
Cable Crunch
4 Sets
10 Reps
-
Day 6
1
Squat (Barbell)
4 Sets
10 Reps
-
2
Leg Press
4 Sets
10 Reps
-
3
Leg Extension
4 Sets
10 Reps
-
4
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
5
Seated Calf Raise
4 Sets
10 Reps
-
6
Split Squat (Dumbbell)
4 Sets
10 Reps
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7
Hanging Leg Raise
4 Sets
10 Reps
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8
Cable Crunch
4 Sets
10 Reps
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