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Pull, Legs, Push, Legs

by Ragan P.
2 athletes joined

Program Description

Gain muscle & increase strength.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 29, 2024 11:29
  • Last Edited
    Jun 18, 2025 09:07

Summary

Unleash your strength with the "Pull, Legs, Push, Legs" program, a comprehensive 16-week training plan designed for serious lifters. This 4-day-a-week split focuses on building muscle and enhancing overall fitness through targeted upper and lower body workouts. Each session incorporates a variety of compound and isolation exercises, ensuring balanced development and optimal performance. Get ready to push your limits and achieve your fitness goals with this structured approach!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Single Arm Iso Row
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Single Arm Iso Row
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Single Arm Iso Row
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Single Arm Iso Row
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Single Arm Iso Row
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Single Arm Iso Row
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Single Arm Iso Row
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Single Arm Iso Row
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Single Arm Iso Row
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Single Arm Iso Row
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Single Arm Iso Row
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Single Arm Iso Row
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Single Arm Iso Row
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Single Arm Iso Row
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Single Arm Iso Row
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Single Arm Iso Row
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
6
Pec Deck (Machine)
3 Sets
8-12 Reps
-
Day 1
1
Seated Hamstring Curl
3 Sets
8-12 Reps
-
2
Squat (Barbell)
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
4
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
5
Hip Abductor (Machine)
3 Sets
8-12 Reps
-
Day 3
1
Hip Thrust (Machine)
3 Sets
8-12 Reps
-
2
Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
5
Standing Calf Raise
3 Sets
8-12 Reps
-
Day 4
1
Lat Pulldown
3 Sets
8-12 Reps
-
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Hammer Curl
3 Sets
8-12 Reps
-
6
Single Arm Iso Row
3 Sets
8-12 Reps
-
7
Bicep Curl (Cable)
3 Sets
8-12 Reps
-