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BoostcampPNG

Push/Pull/Legs

by Omar G.

Program Description

Building Muscle, Slightly Cutting Down

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Athletics, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 17, 2026 12:35
  • Last Edited
    Feb 17, 2026 12:58
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.5%
Front Delts
13.2%
Upper Back
12.6%
Biceps
9.3%
Chest
7.9%
Lats
7.9%
Middle Delts
6.6%
Rear Delts
6.6%
Quadriceps
3.3%
Hamstrings
3.3%
Forearms
2.6%
Calves
2.6%
Abs
2.3%
Glutes
2%
Adductors
1%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Bodyweight)
4
-
5
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Bodyweight)
4
-
5
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Bodyweight)
4
-
5
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Bodyweight)
4
-
5
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Bodyweight)
4
-
5
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Bodyweight)
4
-
5
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Bodyweight)
4
-
5
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Bodyweight)
4
-
5
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Bodyweight)
4
-
5
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Bodyweight)
4
-
5
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Bodyweight)
4
-
5
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Bodyweight)
4
-
5
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Bodyweight)
4
-
5
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Bodyweight)
4
-
5
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Bodyweight)
4
-
5
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Bodyweight)
4
-
5
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Bodyweight)
4
-
5
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Bodyweight)
4
-
5
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
2
-
5
Tricep Rope Push Down (Cable)
3
-
6
Overhead Extension (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Rear Delt Fly (Cable)
3
-
4
Face Pull
2
-
5
Bicep Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
-
-
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
4
Lateral Raise (Cable)
1 Set
1 Set
-
-
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
-
-
-
6
Overhead Extension (Dumbbell)
1 Set
1 Set
-
-
Day 2
1
Seated Row (Machine)
1 Set
1 Set
1 Set
-
-
-
2
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
-
-
-
3
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
-
-
-
4
Face Pull
1 Set
1 Set
-
-
5
Bicep Curl (Barbell)
1 Set
1 Set
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
-
-
Day 3
1
Squat (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
2
Leg Curl
1 Set
1 Set
-
-
3
Leg Extension
1 Set
1 Set
-
-
4
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
5
Hanging Leg Raise
1 Set
1 Set
-
-
Day 4
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
-
-
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
4
Lateral Raise (Cable)
1 Set
1 Set
-
-
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
-
-
-
6
Overhead Extension (Dumbbell)
1 Set
1 Set
-
-
Day 5
1
Seated Row (Machine)
1 Set
1 Set
1 Set
-
-
-
2
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
-
-
-
3
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
-
-
-
4
Face Pull
1 Set
1 Set
-
-
5
Bicep Curl (Barbell)
1 Set
1 Set
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
-
-