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Simple And Basic PPL
by Siddharth
Program Description
This Push Pull Legs program is for the people who want to train or can train 6 days a week. Push Day 1 - Monday Pull Day 1 - Tuesday Leg Day 2 - Wednesday Push Day 2 - Thursday Pull Day 2 - Friday Leg Day 2 - Saturday We will train the lateral head aka the side delt with legs and not on push day, because you of that we can give more volume to the triceps. Training 6 days a week can hinder your performance because you get little to no rest, That's why this program is low - medium volume. How To Warm Up? - I generally recommend three pyramid sets for most compound exercises. 1st Warm Up Set :- 8 Reps With Empty Barbell 2nd Warm Up Set :- 4 Reps with 50% of the target working weight. 3rd Warm Up Set :- 3 Reps with 75% of the target working weight. *NOTE* :- Some exercises may require more or less warm up sets. RPE (Rate of perceived exertion) Rate of perceived exertion (RPE) is used to measure how hard your body works during physical activity. It runs from 0–10, using numbers to rate how much effort an activity takes. In this context RPE 10 Means You can't do another rep (0 reps left in the tank) RPE 9 means 1 rep left in the tank RPE 8 means 2 reps left in the tank And so on. In this program we'll mostly train between RPE 8 - RPE 10 because we'll use low to medium volume. Make sure to have a clean diet which contains a sufficient amount of protein, carbs, fats and other Micro-nutrients e.t.c. (It's better to ask a trainer and a medical professional before making any changes to your training routine or diet)
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
70 minutes
Created
Apr 24, 2024 02:29
Last Edited
May 08, 2024 02:36
down_app
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@8
@9
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
3
Overhead Press (Barbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@8
@9
4
Chest Fly (Cable)
2 Sets
8-12 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@10
6
Barbell Skullcrusher
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@9
7
Single Arm Overhead Tricep Extension
2 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
5-15 Reps
5-15 Reps
@8
@9
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10
3
Walking Lunge (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
4
Leg Curl
3 Sets
8-15 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
6
Standing Calf Raise
1 Set
2 Sets
10-20 Reps
10-20 Reps
@10
@10
7
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
2
Bench Press (Dumbbell)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
3
Chest Fly (Cable)
2 Sets
8-15 Reps
@10
4
Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
@10
6
Skull Crusher
1 Set
1 Set
6-12 Reps
6-12 Reps
@9
@9
7
Overhead Tricep Extension (Cable)
2 Sets
6-15 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
2
Barbell Row
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
3
Lat Pulldown
2 Sets
8-17 Reps
@10
4
Reverse Pec Deck
3 Sets
10-20 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
6-12 Reps
@10
6
Hammer Curl
2 Sets
6-12 Reps
@10
7
Bayesian Curl
1 Set
1 Set
8-20 Reps
8-20 Reps
@9
@10
Day 5
1
Barbell Row
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
2
Lat Pulldown
3 Sets
8-15 Reps
@10
3
Pendlay Row
2 Sets
8-15 Reps
@10
4
Reverse Pec Deck
3 Sets
10-20 Reps
@10
5
Bicep Curl (Dumbbell)
2 Sets
6-12 Reps
@10
6
Hammer Curl
1 Set
1 Set
6-15 Reps
6-15 Reps
@10
@10
7
Bicep Curl (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
Day 6
1
Squat (Barbell)
1 Set
2 Sets
5-15 Reps
5-15 Reps
@8
@9
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
4
Lying Leg Curl
3 Sets
8-15 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
6
Seated Calf Raise
3 Sets
10-20 Reps
@10
7
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@8
@9
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
3
Overhead Press (Barbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@8
@9
4
Chest Fly (Cable)
2 Sets
8-12 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@10
6
Barbell Skullcrusher
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@9
7
Single Arm Overhead Tricep Extension
2 Sets
8-15 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
2
Barbell Row
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
3
Lat Pulldown
2 Sets
8-17 Reps
@10
4
Reverse Pec Deck
3 Sets
10-20 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
6-12 Reps
@10
6
Hammer Curl
2 Sets
6-12 Reps
@10
7
Bayesian Curl
1 Set
1 Set
8-20 Reps
8-20 Reps
@9
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
5-15 Reps
5-15 Reps
@8
@9
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10
3
Walking Lunge (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
4
Leg Curl
3 Sets
8-15 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
6
Standing Calf Raise
1 Set
2 Sets
10-20 Reps
10-20 Reps
@10
@10
7
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
2
Bench Press (Dumbbell)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
3
Chest Fly (Cable)
2 Sets
8-15 Reps
@10
4
Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
@10
6
Skull Crusher
1 Set
1 Set
6-12 Reps
6-12 Reps
@9
@9
7
Overhead Tricep Extension (Cable)
2 Sets
6-15 Reps
@10
Day 5
1
Barbell Row
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
2
Lat Pulldown
3 Sets
8-15 Reps
@10
3
Pendlay Row
2 Sets
8-15 Reps
@10
4
Reverse Pec Deck
3 Sets
10-20 Reps
@10
5
Bicep Curl (Dumbbell)
2 Sets
6-12 Reps
@10
6
Hammer Curl
1 Set
1 Set
6-15 Reps
6-15 Reps
@10
@10
7
Bicep Curl (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
Day 6
1
Squat (Barbell)
1 Set
2 Sets
5-15 Reps
5-15 Reps
@8
@9
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
4
Lying Leg Curl
3 Sets
8-15 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
6
Seated Calf Raise
3 Sets
10-20 Reps
@10
7
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@8
@9
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
3
Overhead Press (Barbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@8
@9
4
Chest Fly (Cable)
2 Sets
8-12 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@10
6
Barbell Skullcrusher
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@9
7
Single Arm Overhead Tricep Extension
2 Sets
8-15 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
2
Barbell Row
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
3
Lat Pulldown
2 Sets
8-17 Reps
@10
4
Reverse Pec Deck
3 Sets
10-20 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
6-12 Reps
@10
6
Hammer Curl
2 Sets
6-12 Reps
@10
7
Bayesian Curl
1 Set
1 Set
8-20 Reps
8-20 Reps
@9
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
5-15 Reps
5-15 Reps
@8
@9
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10
3
Walking Lunge (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
4
Leg Curl
3 Sets
8-15 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
6
Standing Calf Raise
1 Set
2 Sets
10-20 Reps
10-20 Reps
@10
@10
7
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
2
Bench Press (Dumbbell)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
3
Chest Fly (Cable)
2 Sets
8-15 Reps
@10
4
Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
@10
6
Skull Crusher
1 Set
1 Set
6-12 Reps
6-12 Reps
@9
@9
7
Overhead Tricep Extension (Cable)
2 Sets
6-15 Reps
@10
Day 5
1
Barbell Row
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
2
Lat Pulldown
3 Sets
8-15 Reps
@10
3
Pendlay Row
2 Sets
8-15 Reps
@10
4
Reverse Pec Deck
3 Sets
10-20 Reps
@10
5
Bicep Curl (Dumbbell)
2 Sets
6-12 Reps
@10
6
Hammer Curl
1 Set
1 Set
6-15 Reps
6-15 Reps
@10
@10
7
Bicep Curl (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
Day 6
1
Squat (Barbell)
1 Set
2 Sets
5-15 Reps
5-15 Reps
@8
@9
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
4
Lying Leg Curl
3 Sets
8-15 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
6
Seated Calf Raise
3 Sets
10-20 Reps
@10
7
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@8
@9
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
3
Overhead Press (Barbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@8
@9
4
Chest Fly (Cable)
2 Sets
8-12 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@10
6
Barbell Skullcrusher
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@9
7
Single Arm Overhead Tricep Extension
2 Sets
8-15 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
2
Barbell Row
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
3
Lat Pulldown
2 Sets
8-17 Reps
@10
4
Reverse Pec Deck
3 Sets
10-20 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
6-12 Reps
@10
6
Hammer Curl
2 Sets
6-12 Reps
@10
7
Bayesian Curl
1 Set
1 Set
8-20 Reps
8-20 Reps
@9
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
5-15 Reps
5-15 Reps
@8
@9
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10
3
Walking Lunge (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
4
Leg Curl
3 Sets
8-15 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
6
Standing Calf Raise
1 Set
2 Sets
10-20 Reps
10-20 Reps
@10
@10
7
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
2
Bench Press (Dumbbell)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
3
Chest Fly (Cable)
2 Sets
8-15 Reps
@10
4
Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
@10
6
Skull Crusher
1 Set
1 Set
6-12 Reps
6-12 Reps
@9
@9
7
Overhead Tricep Extension (Cable)
2 Sets
6-15 Reps
@10
Day 5
1
Barbell Row
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
2
Lat Pulldown
3 Sets
8-15 Reps
@10
3
Pendlay Row
2 Sets
8-15 Reps
@10
4
Reverse Pec Deck
3 Sets
10-20 Reps
@10
5
Bicep Curl (Dumbbell)
2 Sets
6-12 Reps
@10
6
Hammer Curl
1 Set
1 Set
6-15 Reps
6-15 Reps
@10
@10
7
Bicep Curl (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
Day 6
1
Squat (Barbell)
1 Set
2 Sets
5-15 Reps
5-15 Reps
@8
@9
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
4
Lying Leg Curl
3 Sets
8-15 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
6
Seated Calf Raise
3 Sets
10-20 Reps
@10
7
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@8
@9
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
3
Overhead Press (Barbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@8
@9
4
Chest Fly (Cable)
2 Sets
8-12 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@10
6
Barbell Skullcrusher
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@9
7
Single Arm Overhead Tricep Extension
2 Sets
8-15 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
2
Barbell Row
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
3
Lat Pulldown
2 Sets
8-17 Reps
@10
4
Reverse Pec Deck
3 Sets
10-20 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
6-12 Reps
@10
6
Hammer Curl
2 Sets
6-12 Reps
@10
7
Bayesian Curl
1 Set
1 Set
8-20 Reps
8-20 Reps
@9
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
5-15 Reps
5-15 Reps
@8
@9
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10
3
Walking Lunge (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
4
Leg Curl
3 Sets
8-15 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
6
Standing Calf Raise
1 Set
2 Sets
10-20 Reps
10-20 Reps
@10
@10
7
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
2
Bench Press (Dumbbell)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
3
Chest Fly (Cable)
2 Sets
8-15 Reps
@10
4
Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
@10
6
Skull Crusher
1 Set
1 Set
6-12 Reps
6-12 Reps
@9
@9
7
Overhead Tricep Extension (Cable)
2 Sets
6-15 Reps
@10
Day 5
1
Barbell Row
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
2
Lat Pulldown
3 Sets
8-15 Reps
@10
3
Pendlay Row
2 Sets
8-15 Reps
@10
4
Reverse Pec Deck
3 Sets
10-20 Reps
@10
5
Bicep Curl (Dumbbell)
2 Sets
6-12 Reps
@10
6
Hammer Curl
1 Set
1 Set
6-15 Reps
6-15 Reps
@10
@10
7
Bicep Curl (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
Day 6
1
Squat (Barbell)
1 Set
2 Sets
5-15 Reps
5-15 Reps
@8
@9
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
4
Lying Leg Curl
3 Sets
8-15 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
6
Seated Calf Raise
3 Sets
10-20 Reps
@10
7
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@8
@9
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
3
Overhead Press (Barbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@8
@9
4
Chest Fly (Cable)
2 Sets
8-12 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@10
6
Barbell Skullcrusher
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@9
7
Single Arm Overhead Tricep Extension
2 Sets
8-15 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
2
Barbell Row
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
3
Lat Pulldown
2 Sets
8-17 Reps
@10
4
Reverse Pec Deck
3 Sets
10-20 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
6-12 Reps
@10
6
Hammer Curl
2 Sets
6-12 Reps
@10
7
Bayesian Curl
1 Set
1 Set
8-20 Reps
8-20 Reps
@9
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
5-15 Reps
5-15 Reps
@8
@9
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10
3
Walking Lunge (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
4
Leg Curl
3 Sets
8-15 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
6
Standing Calf Raise
1 Set
2 Sets
10-20 Reps
10-20 Reps
@10
@10
7
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
2
Bench Press (Dumbbell)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
3
Chest Fly (Cable)
2 Sets
8-15 Reps
@10
4
Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
@10
6
Skull Crusher
1 Set
1 Set
6-12 Reps
6-12 Reps
@9
@9
7
Overhead Tricep Extension (Cable)
2 Sets
6-15 Reps
@10
Day 5
1
Barbell Row
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
2
Lat Pulldown
3 Sets
8-15 Reps
@10
3
Pendlay Row
2 Sets
8-15 Reps
@10
4
Reverse Pec Deck
3 Sets
10-20 Reps
@10
5
Bicep Curl (Dumbbell)
2 Sets
6-12 Reps
@10
6
Hammer Curl
1 Set
1 Set
6-15 Reps
6-15 Reps
@10
@10
7
Bicep Curl (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
Day 6
1
Squat (Barbell)
1 Set
2 Sets
5-15 Reps
5-15 Reps
@8
@9
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
4
Lying Leg Curl
3 Sets
8-15 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
6
Seated Calf Raise
3 Sets
10-20 Reps
@10
7
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@8
@9
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
3
Overhead Press (Barbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@8
@9
4
Chest Fly (Cable)
2 Sets
8-12 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@10
6
Barbell Skullcrusher
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@9
7
Single Arm Overhead Tricep Extension
2 Sets
8-15 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
2
Barbell Row
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
3
Lat Pulldown
2 Sets
8-17 Reps
@10
4
Reverse Pec Deck
3 Sets
10-20 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
6-12 Reps
@10
6
Hammer Curl
2 Sets
6-12 Reps
@10
7
Bayesian Curl
1 Set
1 Set
8-20 Reps
8-20 Reps
@9
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
5-15 Reps
5-15 Reps
@8
@9
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10
3
Walking Lunge (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
4
Leg Curl
3 Sets
8-15 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
6
Standing Calf Raise
1 Set
2 Sets
10-20 Reps
10-20 Reps
@10
@10
7
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
2
Bench Press (Dumbbell)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
3
Chest Fly (Cable)
2 Sets
8-15 Reps
@10
4
Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
@10
6
Skull Crusher
1 Set
1 Set
6-12 Reps
6-12 Reps
@9
@9
7
Overhead Tricep Extension (Cable)
2 Sets
6-15 Reps
@10
Day 5
1
Barbell Row
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
2
Lat Pulldown
3 Sets
8-15 Reps
@10
3
Pendlay Row
2 Sets
8-15 Reps
@10
4
Reverse Pec Deck
3 Sets
10-20 Reps
@10
5
Bicep Curl (Dumbbell)
2 Sets
6-12 Reps
@10
6
Hammer Curl
1 Set
1 Set
6-15 Reps
6-15 Reps
@10
@10
7
Bicep Curl (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
Day 6
1
Squat (Barbell)
1 Set
2 Sets
5-15 Reps
5-15 Reps
@8
@9
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
4
Lying Leg Curl
3 Sets
8-15 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
6
Seated Calf Raise
3 Sets
10-20 Reps
@10
7
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@8
@9
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
3
Overhead Press (Barbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@8
@9
4
Chest Fly (Cable)
2 Sets
8-12 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@10
6
Barbell Skullcrusher
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@9
7
Single Arm Overhead Tricep Extension
2 Sets
8-15 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
2
Barbell Row
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
3
Lat Pulldown
2 Sets
8-17 Reps
@10
4
Reverse Pec Deck
3 Sets
10-20 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
6-12 Reps
@10
6
Hammer Curl
2 Sets
6-12 Reps
@10
7
Bayesian Curl
1 Set
1 Set
8-20 Reps
8-20 Reps
@9
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
5-15 Reps
5-15 Reps
@8
@9
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10
3
Walking Lunge (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
4
Leg Curl
3 Sets
8-15 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
6
Standing Calf Raise
1 Set
2 Sets
10-20 Reps
10-20 Reps
@10
@10
7
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
2
Bench Press (Dumbbell)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
3
Chest Fly (Cable)
2 Sets
8-15 Reps
@10
4
Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
@10
6
Skull Crusher
1 Set
1 Set
6-12 Reps
6-12 Reps
@9
@9
7
Overhead Tricep Extension (Cable)
2 Sets
6-15 Reps
@10
Day 5
1
Barbell Row
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
2
Lat Pulldown
3 Sets
8-15 Reps
@10
3
Pendlay Row
2 Sets
8-15 Reps
@10
4
Reverse Pec Deck
3 Sets
10-20 Reps
@10
5
Bicep Curl (Dumbbell)
2 Sets
6-12 Reps
@10
6
Hammer Curl
1 Set
1 Set
6-15 Reps
6-15 Reps
@10
@10
7
Bicep Curl (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
Day 6
1
Squat (Barbell)
1 Set
2 Sets
5-15 Reps
5-15 Reps
@8
@9
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
4
Lying Leg Curl
3 Sets
8-15 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
6
Seated Calf Raise
3 Sets
10-20 Reps
@10
7
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@8
@9
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
3
Overhead Press (Barbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@8
@9
4
Chest Fly (Cable)
2 Sets
8-12 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@10
6
Barbell Skullcrusher
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@9
7
Single Arm Overhead Tricep Extension
2 Sets
8-15 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
2
Barbell Row
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
3
Lat Pulldown
2 Sets
8-17 Reps
@10
4
Reverse Pec Deck
3 Sets
10-20 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
6-12 Reps
@10
6
Hammer Curl
2 Sets
6-12 Reps
@10
7
Bayesian Curl
1 Set
1 Set
8-20 Reps
8-20 Reps
@9
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
5-15 Reps
5-15 Reps
@8
@9
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10
3
Walking Lunge (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
4
Leg Curl
3 Sets
8-15 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
6
Standing Calf Raise
1 Set
2 Sets
10-20 Reps
10-20 Reps
@10
@10
7
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
2
Bench Press (Dumbbell)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
3
Chest Fly (Cable)
2 Sets
8-15 Reps
@10
4
Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
@10
6
Skull Crusher
1 Set
1 Set
6-12 Reps
6-12 Reps
@9
@9
7
Overhead Tricep Extension (Cable)
2 Sets
6-15 Reps
@10
Day 5
1
Barbell Row
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
2
Lat Pulldown
3 Sets
8-15 Reps
@10
3
Pendlay Row
2 Sets
8-15 Reps
@10
4
Reverse Pec Deck
3 Sets
10-20 Reps
@10
5
Bicep Curl (Dumbbell)
2 Sets
6-12 Reps
@10
6
Hammer Curl
1 Set
1 Set
6-15 Reps
6-15 Reps
@10
@10
7
Bicep Curl (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
Day 6
1
Squat (Barbell)
1 Set
2 Sets
5-15 Reps
5-15 Reps
@8
@9
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
4
Lying Leg Curl
3 Sets
8-15 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
6
Seated Calf Raise
3 Sets
10-20 Reps
@10
7
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@8
@9
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
3
Overhead Press (Barbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@8
@9
4
Chest Fly (Cable)
2 Sets
8-12 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@10
6
Barbell Skullcrusher
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@9
7
Single Arm Overhead Tricep Extension
2 Sets
8-15 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
2
Barbell Row
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
3
Lat Pulldown
2 Sets
8-17 Reps
@10
4
Reverse Pec Deck
3 Sets
10-20 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
6-12 Reps
@10
6
Hammer Curl
2 Sets
6-12 Reps
@10
7
Bayesian Curl
1 Set
1 Set
8-20 Reps
8-20 Reps
@9
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
5-15 Reps
5-15 Reps
@8
@9
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10
3
Walking Lunge (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
4
Leg Curl
3 Sets
8-15 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
6
Standing Calf Raise
1 Set
2 Sets
10-20 Reps
10-20 Reps
@10
@10
7
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
2
Bench Press (Dumbbell)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
3
Chest Fly (Cable)
2 Sets
8-15 Reps
@10
4
Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
@10
6
Skull Crusher
1 Set
1 Set
6-12 Reps
6-12 Reps
@9
@9
7
Overhead Tricep Extension (Cable)
2 Sets
6-15 Reps
@10
Day 5
1
Barbell Row
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
2
Lat Pulldown
3 Sets
8-15 Reps
@10
3
Pendlay Row
2 Sets
8-15 Reps
@10
4
Reverse Pec Deck
3 Sets
10-20 Reps
@10
5
Bicep Curl (Dumbbell)
2 Sets
6-12 Reps
@10
6
Hammer Curl
1 Set
1 Set
6-15 Reps
6-15 Reps
@10
@10
7
Bicep Curl (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
Day 6
1
Squat (Barbell)
1 Set
2 Sets
5-15 Reps
5-15 Reps
@8
@9
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
4
Lying Leg Curl
3 Sets
8-15 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
6
Seated Calf Raise
3 Sets
10-20 Reps
@10
7
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10