Program Description
E
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedApr 30, 2025 09:00
- Last EditedJul 23, 2025 02:40
Summary
Transform your training with the **PPL Upper Lower Split UPDATED** program, designed for dedicated lifters looking to maximize their strength and muscle gains over 18 weeks. This 5-day split focuses on pushing, pulling, and leg workouts, ensuring balanced development across all major muscle groups. Each session is meticulously crafted with a variety of exercises, including incline bench presses and chest-supported rows, to challenge your limits and keep you motivated. Whether you're a seasoned gym-goer or just starting out, this program will elevate your fitness journey and help you achieve your goals.
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Chest
12.4%
Biceps
10.4%
Quadriceps
10%
Upper Back
9.5%
Lats
9%
Front Delts
8%
Hamstrings
7.5%
Middle Delts
5%
Calves
5%
Glutes
4%
Rear Delts
3.5%
Forearms
1%
Adductors
1%
Abs
0.5%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Lateral Raise (Cable)
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
2
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Lateral Raise (Cable)
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
2
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Lateral Raise (Cable)
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
2
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Lateral Raise (Cable)
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
2
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Lateral Raise (Cable)
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
2
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Lateral Raise (Cable)
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
2
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Lateral Raise (Cable)
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
2
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Lateral Raise (Cable)
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
2
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Lateral Raise (Cable)
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
2
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Lateral Raise (Cable)
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
2
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Lateral Raise (Cable)
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
2
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Lateral Raise (Cable)
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
2
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Lateral Raise (Cable)
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
2
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Lateral Raise (Cable)
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
2
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Lateral Raise (Cable)
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
2
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Lateral Raise (Cable)
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
2
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Lateral Raise (Cable)
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
2
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Lateral Raise (Cable)
2
7-9 reps
-
4
Tricep Rope Push Down (Cable)
2
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
2
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Rear Delt Fly (Cable)
2
7-10 reps
-
4
Preacher Curl (Barbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Rear Delt Fly (Cable)
2
7-10 reps
-
4
Preacher Curl (Barbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Rear Delt Fly (Cable)
2
7-10 reps
-
4
Preacher Curl (Barbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Rear Delt Fly (Cable)
2
7-10 reps
-
4
Preacher Curl (Barbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Rear Delt Fly (Cable)
2
7-10 reps
-
4
Preacher Curl (Barbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Rear Delt Fly (Cable)
2
7-10 reps
-
4
Preacher Curl (Barbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Rear Delt Fly (Cable)
2
7-10 reps
-
4
Preacher Curl (Barbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Rear Delt Fly (Cable)
2
7-10 reps
-
4
Preacher Curl (Barbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Rear Delt Fly (Cable)
2
7-10 reps
-
4
Preacher Curl (Barbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Rear Delt Fly (Cable)
2
7-10 reps
-
4
Preacher Curl (Barbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Rear Delt Fly (Cable)
2
7-10 reps
-
4
Preacher Curl (Barbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Rear Delt Fly (Cable)
2
7-10 reps
-
4
Preacher Curl (Barbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Rear Delt Fly (Cable)
2
7-10 reps
-
4
Preacher Curl (Barbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Rear Delt Fly (Cable)
2
7-10 reps
-
4
Preacher Curl (Barbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Rear Delt Fly (Cable)
2
7-10 reps
-
4
Preacher Curl (Barbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Rear Delt Fly (Cable)
2
7-10 reps
-
4
Preacher Curl (Barbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Rear Delt Fly (Cable)
2
7-10 reps
-
4
Preacher Curl (Barbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Rear Delt Fly (Cable)
2
7-10 reps
-
4
Preacher Curl (Barbell)
2
6-8 reps
-
5
Alternating Dumbbell Curl
2
7-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Chest Press (Machine)
2
4-6 reps
-
3
Chest Supported Row (Machine)
2
4-6 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Lateral Raise (Dumbbell)
2
7-10 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
2
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Chest Press (Machine)
2
4-6 reps
-
3
Chest Supported Row (Machine)
2
4-6 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Lateral Raise (Dumbbell)
2
7-10 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
2
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Chest Press (Machine)
2
4-6 reps
-
3
Chest Supported Row (Machine)
2
4-6 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Lateral Raise (Dumbbell)
2
7-10 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
2
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Chest Press (Machine)
2
4-6 reps
-
3
Chest Supported Row (Machine)
2
4-6 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Lateral Raise (Dumbbell)
2
7-10 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
2
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Chest Press (Machine)
2
4-6 reps
-
3
Chest Supported Row (Machine)
2
4-6 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Lateral Raise (Dumbbell)
2
7-10 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
2
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Chest Press (Machine)
2
4-6 reps
-
3
Chest Supported Row (Machine)
2
4-6 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Lateral Raise (Dumbbell)
2
7-10 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
2
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Chest Press (Machine)
2
4-6 reps
-
3
Chest Supported Row (Machine)
2
4-6 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Lateral Raise (Dumbbell)
2
7-10 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
2
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Chest Press (Machine)
2
4-6 reps
-
3
Chest Supported Row (Machine)
2
4-6 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Lateral Raise (Dumbbell)
2
7-10 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
2
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Chest Press (Machine)
2
4-6 reps
-
3
Chest Supported Row (Machine)
2
4-6 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Lateral Raise (Dumbbell)
2
7-10 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
2
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Chest Press (Machine)
2
4-6 reps
-
3
Chest Supported Row (Machine)
2
4-6 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Lateral Raise (Dumbbell)
2
7-10 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
2
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Chest Press (Machine)
2
4-6 reps
-
3
Chest Supported Row (Machine)
2
4-6 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Lateral Raise (Dumbbell)
2
7-10 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
2
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Chest Press (Machine)
2
4-6 reps
-
3
Chest Supported Row (Machine)
2
4-6 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Lateral Raise (Dumbbell)
2
7-10 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
2
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Chest Press (Machine)
2
4-6 reps
-
3
Chest Supported Row (Machine)
2
4-6 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Lateral Raise (Dumbbell)
2
7-10 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
2
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Chest Press (Machine)
2
4-6 reps
-
3
Chest Supported Row (Machine)
2
4-6 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Lateral Raise (Dumbbell)
2
7-10 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
2
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Chest Press (Machine)
2
4-6 reps
-
3
Chest Supported Row (Machine)
2
4-6 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Lateral Raise (Dumbbell)
2
7-10 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
2
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Chest Press (Machine)
2
4-6 reps
-
3
Chest Supported Row (Machine)
2
4-6 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Lateral Raise (Dumbbell)
2
7-10 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
2
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Chest Press (Machine)
2
4-6 reps
-
3
Chest Supported Row (Machine)
2
4-6 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Lateral Raise (Dumbbell)
2
7-10 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
2
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Chest Press (Machine)
2
4-6 reps
-
3
Chest Supported Row (Machine)
2
4-6 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Lateral Raise (Dumbbell)
2
7-10 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
2
5-7 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-7 reps
-
2
Squat (Smith Machine)
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-7 reps
-
2
Squat (Smith Machine)
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-7 reps
-
2
Squat (Smith Machine)
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-7 reps
-
2
Squat (Smith Machine)
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-7 reps
-
2
Squat (Smith Machine)
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-7 reps
-
2
Squat (Smith Machine)
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-7 reps
-
2
Squat (Smith Machine)
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-7 reps
-
2
Squat (Smith Machine)
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-7 reps
-
2
Squat (Smith Machine)
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-7 reps
-
2
Squat (Smith Machine)
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-7 reps
-
2
Squat (Smith Machine)
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-7 reps
-
2
Squat (Smith Machine)
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-7 reps
-
2
Squat (Smith Machine)
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-7 reps
-
2
Squat (Smith Machine)
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-7 reps
-
2
Squat (Smith Machine)
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-7 reps
-
2
Squat (Smith Machine)
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-7 reps
-
2
Squat (Smith Machine)
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
5-7 reps
-
2
Squat (Smith Machine)
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
8-10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)3 Sets
4-6 Reps
-
2
Pec Deck (Machine)2 Sets
5-7 Reps
-
3
Lateral Raise (Cable)2 Sets
7-9 Reps
-
4
Tricep Rope Push Down (Cable)2 Sets
6-8 Reps
-
5
Single Arm Tricep Extension (Cable)2 Sets
5-7 Reps
-
Day 2
1
Chest Supported Row (Machine)2 Sets
4-6 Reps
-
2
Lat Pulldown (Single Arm)2 Sets
5-7 Reps
-
3
Rear Delt Fly (Cable)2 Sets
7-10 Reps
-
4
Preacher Curl (Barbell)2 Sets
6-8 Reps
-
5
Alternating Dumbbell Curl2 Sets
7-9 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)3 Sets
4-6 Reps
-
2
Chest Press (Machine)2 Sets
4-6 Reps
-
3
Chest Supported Row (Machine)2 Sets
4-6 Reps
-
4
Lat Pulldown2 Sets
6-8 Reps
-
5
Lateral Raise (Dumbbell)2 Sets
7-10 Reps
-
6
Single Arm Tricep Extension (Cable)2 Sets
6-8 Reps
-
7
Incline Curl (Dumbbell)2 Sets
5-7 Reps
-
Day 5
1
Lying Leg Curl2 Sets
5-7 Reps
-
2
Squat (Smith Machine)2 Sets
5-7 Reps
-
3
Leg Extension2 Sets
8-10 Reps
-
4
Straight Leg Calf Raise2 Sets
8-10 Reps
-
Day 3
1
Bulgarian Split Squat (Dumbbell)2 Sets
4-7 Reps
-
2
Lying Leg Curl2 Sets
5-7 Reps
-
3
Leg Extension2 Sets
8-10 Reps
-
4
Straight Leg Calf Raise2 Sets
7-10 Reps
-