5.0
(1 rating)
Program Description
Build strength and size. Just a good baseline of exercises to do if you are having trouble finding a good split. Nothing to crazy or new. Helped me gain quite a bit of size after running through it twice.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMar 22, 2023 08:40
- Last EditedOct 13, 2025 01:30
Summary
Unleash your strength with the Six Day PPL program, a comprehensive 12-week training plan designed for serious lifters. This program focuses on a Push-Pull-Legs split, ensuring balanced muscle development and recovery throughout the week. With six training days, you'll tackle a variety of exercises targeting major muscle groups, utilizing equipment found in a full gym. Get ready to elevate your performance and achieve your fitness goals with a structured approach that keeps you motivated and progressing every step of the way!
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
13.5%
Lats
10%
Biceps
8.7%
Quadriceps
7.8%
Triceps
7.6%
Chest
7.5%
Hamstrings
7.1%
Forearms
6.8%
Front Delts
6.5%
Abs
6.3%
Glutes
4.8%
Middle Delts
4.4%
Rear Delts
3.8%
Calves
3.6%
Adductors
0.9%
Lower Back
0.8%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Barbell)
5
8-12 reps
-
2
Decline Bench (Machine)
4
10 reps
-
3
Incline Chest Press (Machine)
4
10 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Chest Fly (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
12 reps
-
8
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
9
Tricep Pushdown (Cable)
5
8-12 reps
-
10
Single Arm Overhead Tricep Extension (Cable)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Tricep Extension (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Tricep Extension (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Tricep Extension (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Tricep Extension (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Tricep Extension (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Tricep Extension (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Tricep Extension (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Tricep Extension (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Tricep Extension (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Tricep Extension (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Tricep Extension (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Cable Crunch
4
12 reps
-
3
Straight Arm Pulldown
4
12 reps
-
4
Leg Raise (Captain's Chair)
4
15 reps
-
5
Lat Pulldown (Single Arm)
4
10 reps
-
6
Decline Crunch
4
12 reps
-
7
Face Pull
4
10-15 reps
-
8
Shrug (Dumbbell)
4
12 reps
-
9
Seated Row (Cable)
4
8-12 reps
-
10
T-Bar Row
4
8-12 reps
-
11
Bayesian Curl
5
12 reps
-
12
Bicep Curl (EZ Bar)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Pull-Up (Bodyweight)
8
8 reps
-
3
Leg Raise (Captain's Chair)
4
-
4
Decline Crunch
4
-
5
Lat Pulldown (Close Grip)
4
-
6
Plank
4
1 mins
-
7
Seated Row (Cable)
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Face Pull
4
10-15 reps
-
10
Shrug (Dumbbell)
4
-
11
Preacher Curl (Barbell)
5
8-12 reps
-
12
Bicep Curl (EZ Bar)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Pull-Up (Bodyweight)
8
8 reps
-
3
Leg Raise (Captain's Chair)
4
-
4
Decline Crunch
4
-
5
Lat Pulldown (Close Grip)
4
-
6
Plank
4
1 mins
-
7
Seated Row (Cable)
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Face Pull
4
10-15 reps
-
10
Shrug (Dumbbell)
4
-
11
Preacher Curl (Barbell)
5
8-12 reps
-
12
Bicep Curl (EZ Bar)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Pull-Up (Bodyweight)
8
8 reps
-
3
Leg Raise (Captain's Chair)
4
-
4
Decline Crunch
4
-
5
Lat Pulldown (Close Grip)
4
-
6
Plank
4
1 mins
-
7
Seated Row (Cable)
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Face Pull
4
10-15 reps
-
10
Shrug (Dumbbell)
4
-
11
Preacher Curl (Barbell)
5
8-12 reps
-
12
Bicep Curl (EZ Bar)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Pull-Up (Bodyweight)
8
8 reps
-
3
Leg Raise (Captain's Chair)
4
-
4
Decline Crunch
4
-
5
Lat Pulldown (Close Grip)
4
-
6
Plank
4
1 mins
-
7
Seated Row (Cable)
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Face Pull
4
10-15 reps
-
10
Shrug (Dumbbell)
4
-
11
Preacher Curl (Barbell)
5
8-12 reps
-
12
Bicep Curl (EZ Bar)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Pull-Up (Bodyweight)
8
8 reps
-
3
Leg Raise (Captain's Chair)
4
-
4
Decline Crunch
4
-
5
Lat Pulldown (Close Grip)
4
-
6
Plank
4
1 mins
-
7
Seated Row (Cable)
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Face Pull
4
10-15 reps
-
10
Shrug (Dumbbell)
4
-
11
Preacher Curl (Barbell)
5
8-12 reps
-
12
Bicep Curl (EZ Bar)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Pull-Up (Bodyweight)
8
8 reps
-
3
Leg Raise (Captain's Chair)
4
-
4
Decline Crunch
4
-
5
Lat Pulldown (Close Grip)
4
-
6
Plank
4
1 mins
-
7
Seated Row (Cable)
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Face Pull
4
10-15 reps
-
10
Shrug (Dumbbell)
4
-
11
Preacher Curl (Barbell)
5
8-12 reps
-
12
Bicep Curl (EZ Bar)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Pull-Up (Bodyweight)
8
8 reps
-
3
Leg Raise (Captain's Chair)
4
-
4
Decline Crunch
4
-
5
Lat Pulldown (Close Grip)
4
-
6
Plank
4
1 mins
-
7
Seated Row (Cable)
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Face Pull
4
10-15 reps
-
10
Shrug (Dumbbell)
4
-
11
Preacher Curl (Barbell)
5
8-12 reps
-
12
Bicep Curl (EZ Bar)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Pull-Up (Bodyweight)
8
8 reps
-
3
Leg Raise (Captain's Chair)
4
-
4
Decline Crunch
4
-
5
Lat Pulldown (Close Grip)
4
-
6
Plank
4
1 mins
-
7
Seated Row (Cable)
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Face Pull
4
10-15 reps
-
10
Shrug (Dumbbell)
4
-
11
Preacher Curl (Barbell)
5
8-12 reps
-
12
Bicep Curl (EZ Bar)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Pull-Up (Bodyweight)
8
8 reps
-
3
Leg Raise (Captain's Chair)
4
-
4
Decline Crunch
4
-
5
Lat Pulldown (Close Grip)
4
-
6
Plank
4
1 mins
-
7
Seated Row (Cable)
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Face Pull
4
10-15 reps
-
10
Shrug (Dumbbell)
4
-
11
Preacher Curl (Barbell)
5
8-12 reps
-
12
Bicep Curl (EZ Bar)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Pull-Up (Bodyweight)
8
8 reps
-
3
Leg Raise (Captain's Chair)
4
-
4
Decline Crunch
4
-
5
Lat Pulldown (Close Grip)
4
-
6
Plank
4
1 mins
-
7
Seated Row (Cable)
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Face Pull
4
10-15 reps
-
10
Shrug (Dumbbell)
4
-
11
Preacher Curl (Barbell)
5
8-12 reps
-
12
Bicep Curl (EZ Bar)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Pull-Up (Bodyweight)
8
8 reps
-
3
Leg Raise (Captain's Chair)
4
-
4
Decline Crunch
4
-
5
Lat Pulldown (Close Grip)
4
-
6
Plank
4
1 mins
-
7
Seated Row (Cable)
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Face Pull
4
10-15 reps
-
10
Shrug (Dumbbell)
4
-
11
Preacher Curl (Barbell)
5
8-12 reps
-
12
Bicep Curl (EZ Bar)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hack Squat
4
8-12 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Deadlift (Barbell)
4
8 reps
-
7
Single Leg Press
4
12 reps
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
7
20 reps
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Pendulum Squat
1
3
10 reps
-
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
6
20 reps
-
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Pendulum Squat
1
3
10 reps
-
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
6
20 reps
-
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Pendulum Squat
1
3
10 reps
-
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
6
20 reps
-
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Pendulum Squat
1
3
10 reps
-
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
6
20 reps
-
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Pendulum Squat
1
3
10 reps
-
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
6
20 reps
-
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Pendulum Squat
1
3
10 reps
-
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
6
20 reps
-
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Pendulum Squat
1
3
10 reps
-
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
6
20 reps
-
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Pendulum Squat
1
3
10 reps
-
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
6
20 reps
-
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Pendulum Squat
1
3
10 reps
-
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
6
20 reps
-
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Pendulum Squat
1
3
10 reps
-
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
6
20 reps
-
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Pendulum Squat
1
3
10 reps
-
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
6
20 reps
-
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
4
10 reps
-
6
Upright Row (Barbell)
4
10 reps
-
7
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
8
Tricep Rope Push Down (Cable)
5
12 reps
-
9
Dip (Bodyweight)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
4
-
7
Arnold Press
4
-
8
Tricep Rope Push Down (Cable)
5
-
9
Dip (Bodyweight)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
4
-
7
Arnold Press
4
-
8
Tricep Rope Push Down (Cable)
5
-
9
Dip (Bodyweight)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
4
-
7
Arnold Press
4
-
8
Tricep Rope Push Down (Cable)
5
-
9
Dip (Bodyweight)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
4
-
7
Arnold Press
4
-
8
Tricep Rope Push Down (Cable)
5
-
9
Dip (Bodyweight)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
4
-
7
Arnold Press
4
-
8
Tricep Rope Push Down (Cable)
5
-
9
Dip (Bodyweight)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
4
-
7
Arnold Press
4
-
8
Tricep Rope Push Down (Cable)
5
-
9
Dip (Bodyweight)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
4
-
7
Arnold Press
4
-
8
Tricep Rope Push Down (Cable)
5
-
9
Dip (Bodyweight)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
4
-
7
Arnold Press
4
-
8
Tricep Rope Push Down (Cable)
5
-
9
Dip (Bodyweight)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
4
-
7
Arnold Press
4
-
8
Tricep Rope Push Down (Cable)
5
-
9
Dip (Bodyweight)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
4
-
7
Arnold Press
4
-
8
Tricep Rope Push Down (Cable)
5
-
9
Dip (Bodyweight)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
4
-
7
Arnold Press
4
-
8
Tricep Rope Push Down (Cable)
5
-
9
Dip (Bodyweight)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Cable Crunch
4
12 reps
-
3
Straight Arm Pulldown
4
10 reps
-
4
Leg Raise (Captain's Chair)
4
15 reps
-
5
Straight Arm Pulldown
4
10 reps
-
6
Decline Crunch
4
12 reps
-
7
Face Pull
4
10-15 reps
-
8
Shrug (Dumbbell)
4
12 reps
-
9
Seated Row (Cable)
4
8-12 reps
-
10
T-Bar Row
4
8-12 reps
-
11
Incline Curl (Dumbbell)
5
12 reps
-
12
Bicep Curl (EZ Bar)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Pull-Up (Bodyweight)
8
8 reps
-
3
Leg Raise (Captain's Chair)
4
-
4
Decline Crunch
4
-
5
Lat Pulldown (Close Grip)
4
-
6
Plank
4
1 mins
-
7
Seated Row (Cable)
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Face Pull
4
10-15 reps
-
10
Shrug (Dumbbell)
4
-
11
Preacher Curl (Barbell)
5
8-12 reps
-
12
Bicep Curl (EZ Bar)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Pull-Up (Bodyweight)
8
8 reps
-
3
Leg Raise (Captain's Chair)
4
-
4
Decline Crunch
4
-
5
Lat Pulldown (Close Grip)
4
-
6
Plank
4
1 mins
-
7
Seated Row (Cable)
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Face Pull
4
10-15 reps
-
10
Shrug (Dumbbell)
4
-
11
Preacher Curl (Barbell)
5
8-12 reps
-
12
Bicep Curl (EZ Bar)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Pull-Up (Bodyweight)
8
8 reps
-
3
Leg Raise (Captain's Chair)
4
-
4
Decline Crunch
4
-
5
Lat Pulldown (Close Grip)
4
-
6
Plank
4
1 mins
-
7
Seated Row (Cable)
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Face Pull
4
10-15 reps
-
10
Shrug (Dumbbell)
4
-
11
Preacher Curl (Barbell)
5
8-12 reps
-
12
Bicep Curl (EZ Bar)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Pull-Up (Bodyweight)
8
8 reps
-
3
Leg Raise (Captain's Chair)
4
-
4
Decline Crunch
4
-
5
Lat Pulldown (Close Grip)
4
-
6
Plank
4
1 mins
-
7
Seated Row (Cable)
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Face Pull
4
10-15 reps
-
10
Shrug (Dumbbell)
4
-
11
Preacher Curl (Barbell)
5
8-12 reps
-
12
Bicep Curl (EZ Bar)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Pull-Up (Bodyweight)
8
8 reps
-
3
Leg Raise (Captain's Chair)
4
-
4
Decline Crunch
4
-
5
Lat Pulldown (Close Grip)
4
-
6
Plank
4
1 mins
-
7
Seated Row (Cable)
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Face Pull
4
10-15 reps
-
10
Shrug (Dumbbell)
4
-
11
Preacher Curl (Barbell)
5
8-12 reps
-
12
Bicep Curl (EZ Bar)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Pull-Up (Bodyweight)
8
8 reps
-
3
Leg Raise (Captain's Chair)
4
-
4
Decline Crunch
4
-
5
Lat Pulldown (Close Grip)
4
-
6
Plank
4
1 mins
-
7
Seated Row (Cable)
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Face Pull
4
10-15 reps
-
10
Shrug (Dumbbell)
4
-
11
Preacher Curl (Barbell)
5
8-12 reps
-
12
Bicep Curl (EZ Bar)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Pull-Up (Bodyweight)
8
8 reps
-
3
Leg Raise (Captain's Chair)
4
-
4
Decline Crunch
4
-
5
Lat Pulldown (Close Grip)
4
-
6
Plank
4
1 mins
-
7
Seated Row (Cable)
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Face Pull
4
10-15 reps
-
10
Shrug (Dumbbell)
4
-
11
Preacher Curl (Barbell)
5
8-12 reps
-
12
Bicep Curl (EZ Bar)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Pull-Up (Bodyweight)
8
8 reps
-
3
Leg Raise (Captain's Chair)
4
-
4
Decline Crunch
4
-
5
Lat Pulldown (Close Grip)
4
-
6
Plank
4
1 mins
-
7
Seated Row (Cable)
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Face Pull
4
10-15 reps
-
10
Shrug (Dumbbell)
4
-
11
Preacher Curl (Barbell)
5
8-12 reps
-
12
Bicep Curl (EZ Bar)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Pull-Up (Bodyweight)
8
8 reps
-
3
Leg Raise (Captain's Chair)
4
-
4
Decline Crunch
4
-
5
Lat Pulldown (Close Grip)
4
-
6
Plank
4
1 mins
-
7
Seated Row (Cable)
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Face Pull
4
10-15 reps
-
10
Shrug (Dumbbell)
4
-
11
Preacher Curl (Barbell)
5
8-12 reps
-
12
Bicep Curl (EZ Bar)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Pull-Up (Bodyweight)
8
8 reps
-
3
Leg Raise (Captain's Chair)
4
-
4
Decline Crunch
4
-
5
Lat Pulldown (Close Grip)
4
-
6
Plank
4
1 mins
-
7
Seated Row (Cable)
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Face Pull
4
10-15 reps
-
10
Shrug (Dumbbell)
4
-
11
Preacher Curl (Barbell)
5
8-12 reps
-
12
Bicep Curl (EZ Bar)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Pull-Up (Bodyweight)
8
8 reps
-
3
Leg Raise (Captain's Chair)
4
-
4
Decline Crunch
4
-
5
Lat Pulldown (Close Grip)
4
-
6
Plank
4
1 mins
-
7
Seated Row (Cable)
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Face Pull
4
10-15 reps
-
10
Shrug (Dumbbell)
4
-
11
Preacher Curl (Barbell)
5
8-12 reps
-
12
Bicep Curl (EZ Bar)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Hack Squat
4
8-12 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Deadlift (Barbell)
4
8 reps
-
7
Single Leg Press
4
12 reps
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
7
20 reps
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Pendulum Squat
1
3
10 reps
-
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
6
20 reps
-
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Pendulum Squat
1
3
10 reps
-
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
6
20 reps
-
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Pendulum Squat
1
3
10 reps
-
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
6
20 reps
-
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Pendulum Squat
1
3
10 reps
-
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
6
20 reps
-
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Pendulum Squat
1
3
10 reps
-
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
6
20 reps
-
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Pendulum Squat
1
3
10 reps
-
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
6
20 reps
-
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Pendulum Squat
1
3
10 reps
-
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
6
20 reps
-
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Pendulum Squat
1
3
10 reps
-
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
6
20 reps
-
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Pendulum Squat
1
3
10 reps
-
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
6
20 reps
-
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Pendulum Squat
1
3
10 reps
-
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
6
20 reps
-
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Pendulum Squat
1
3
10 reps
-
-
8
Leg Extension
4
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
6
20 reps
-
-
10
Wrist Curls
5
20 reps
-
11
Single Hand Cable Wrist Curl
1
20 reps
-
Week 1
1 / 12 Weeks
Day 4
1
Incline Bench Press (Barbell)5 Sets
8-12 Reps
-
2
Chest Fly (Cable)4 Sets
12 Reps
-
3
Chest Fly (Machine)4 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)4 Sets
10-15 Reps
-
5
Rear Delt Fly (Dumbbell)4 Sets
10 Reps
-
6
Upright Row (Barbell)4 Sets
10 Reps
-
7
Seated Shoulder Press (Dumbbell)4 Sets
8-12 Reps
-
8
Tricep Rope Push Down (Cable)5 Sets
12 Reps
-
9
Dip (Bodyweight)5 Sets
10 Reps
-
Day 5
1
Pull-Up (Bodyweight)4 Sets
8 Reps
-
2
Cable Crunch4 Sets
12 Reps
-
3
Straight Arm Pulldown4 Sets
10 Reps
-
4
Leg Raise (Captain's Chair)4 Sets
15 Reps
-
5
Straight Arm Pulldown4 Sets
10 Reps
-
6
Decline Crunch4 Sets
12 Reps
-
7
Face Pull4 Sets
10-15 Reps
-
8
Shrug (Dumbbell)4 Sets
12 Reps
-
9
Seated Row (Cable)4 Sets
8-12 Reps
-
10
T-Bar Row4 Sets
8-12 Reps
-
11
Incline Curl (Dumbbell)5 Sets
12 Reps
-
12
Bicep Curl (EZ Bar)5 Sets
10 Reps
-
Day 6
1
Squat (Barbell)5 Sets
8-12 Reps
-
2
Leg Curl4 Sets
8-12 Reps
-
3
Standing Calf Raise4 Sets
12 Reps
-
4
Hack Squat4 Sets
8-12 Reps
-
5
Seated Calf Raise4 Sets
15-20 Reps
-
6
Deadlift (Barbell)4 Sets
8 Reps
-
7
Single Leg Press4 Sets
12 Reps
-
8
Leg Extension4 Sets
8-12 Reps
-
9
Reverse Wrist Curl (Dumbbell)7 Sets
20 Reps
-
10
Wrist Curls5 Sets
20 Reps
-
11
Single Hand Cable Wrist Curl1 Set
20 Reps
-
Day 3
1
Squat (Barbell)5 Sets
8-12 Reps
-
2
Leg Curl4 Sets
8-12 Reps
-
3
Standing Calf Raise4 Sets
12 Reps
-
4
Hack Squat4 Sets
8-12 Reps
-
5
Seated Calf Raise4 Sets
15-20 Reps
-
6
Deadlift (Barbell)4 Sets
8 Reps
-
7
Single Leg Press4 Sets
12 Reps
-
8
Leg Extension4 Sets
8-12 Reps
-
9
Reverse Wrist Curl (Dumbbell)7 Sets
20 Reps
-
10
Wrist Curls5 Sets
20 Reps
-
11
Single Hand Cable Wrist Curl1 Set
20 Reps
-
Day 2
1
Pull-Up (Bodyweight)4 Sets
8 Reps
-
2
Cable Crunch4 Sets
12 Reps
-
3
Straight Arm Pulldown4 Sets
12 Reps
-
4
Leg Raise (Captain's Chair)4 Sets
15 Reps
-
5
Lat Pulldown (Single Arm)4 Sets
10 Reps
-
6
Decline Crunch4 Sets
12 Reps
-
7
Face Pull4 Sets
10-15 Reps
-
8
Shrug (Dumbbell)4 Sets
12 Reps
-
9
Seated Row (Cable)4 Sets
8-12 Reps
-
10
T-Bar Row4 Sets
8-12 Reps
-
11
Bayesian Curl5 Sets
12 Reps
-
12
Bicep Curl (EZ Bar)5 Sets
12 Reps
-
Day 1
1
Bench Press (Barbell)5 Sets
8-12 Reps
-
2
Decline Bench (Machine)4 Sets
10 Reps
-
3
Incline Chest Press (Machine)4 Sets
10 Reps
-
4
Chest Fly (Cable)4 Sets
12 Reps
-
5
Chest Fly (Machine)4 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)4 Sets
8-12 Reps
-
7
Rear Delt Fly (Dumbbell)4 Sets
12 Reps
-
8
Seated Shoulder Press (Dumbbell)4 Sets
8-12 Reps
-
9
Tricep Pushdown (Cable)5 Sets
8-12 Reps
-
10
Single Arm Overhead Tricep Extension (Cable)5 Sets
12 Reps
-