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BoostcampPNG

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!
Muscle Engagement
Front
Back
MuscleSet
Glutes
12%
Quadriceps
12%
Biceps
11%
Hamstrings
10.5%
Upper Back
9.1%
Lats
8.6%
Front Delts
5.3%
Triceps
5.3%
Chest
4.8%
Middle Delts
4.8%
Lower Back
3.3%
Rear Delts
2.9%
Abductors
2.9%
Abs
2.4%
Calves
2.4%
Forearms
1.9%
Adductors
1%
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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
-