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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
Jun 16, 2024 09:01
down_app
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
7
Hanging Leg Raise
4 Sets
10 Reps
8
Cable Crunch
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 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 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 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 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
7
Hanging Leg Raise
4 Sets
10 Reps
8
Cable Crunch
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 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 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 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 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
7
Hanging Leg Raise
4 Sets
10 Reps
8
Cable Crunch
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 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 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 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 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
7
Hanging Leg Raise
4 Sets
10 Reps
8
Cable Crunch
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 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 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 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 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
7
Hanging Leg Raise
4 Sets
10 Reps
8
Cable Crunch
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 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 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 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 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
7
Hanging Leg Raise
4 Sets
10 Reps
8
Cable Crunch
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 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 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 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 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
7
Hanging Leg Raise
4 Sets
10 Reps
8
Cable Crunch
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 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 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 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 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
7
Hanging Leg Raise
4 Sets
10 Reps
8
Cable Crunch
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 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 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 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 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
7
Hanging Leg Raise
4 Sets
10 Reps
8
Cable Crunch
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 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 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 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 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
7
Hanging Leg Raise
4 Sets
10 Reps
8
Cable Crunch
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 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 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 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 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
7
Hanging Leg Raise
4 Sets
10 Reps
8
Cable Crunch
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 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 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 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 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
7
Hanging Leg Raise
4 Sets
10 Reps
8
Cable Crunch
4 Sets
10 Reps