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BoostcampPNG

PPL/UPPER/LOWER

by Kamer Niz

Program Description

experiment

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    160 minutes
  • Created
    Aug 29, 2025 04:41
  • Last Edited
    Sep 01, 2025 06:46

Summary

Transform your physique with this comprehensive 18-week PPL/Upper/Lower program designed for dedicated lifters. Committing to five days a week, you'll alternate between push, pull, and leg workouts, ensuring balanced muscle development and optimal recovery. Each session features a mix of compound and isolation exercises, utilizing both dumbbells and barbells to maximize strength gains and muscle definition. Get ready to elevate your training and achieve your fitness goals with a structured plan that keeps you motivated and progressing week after week!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.6%
Chest
11.1%
Front Delts
9.5%
Biceps
9.2%
Quadriceps
8.1%
Triceps
7.6%
Hamstrings
7.4%
Lats
7.4%
Glutes
6.2%
Middle Delts
5.8%
Rear Delts
4.8%
Lower Back
3%
Abs
1.4%
Forearms
0.9%
Adductors
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Pec Deck (Machine)
3
-
6
Cable Crossover
9
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Lateral Raise (Cable)
3
-
10
Rear Delt Fly (Cable)
3
-
11
Rear Delt Fly (Dumbbell)
3
-
12
Rear Delt Fly (Machine)
3
-
13
Overhead Tricep Extension (Cable)
3
-
14
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Pec Deck (Machine)
3
-
6
Cable Crossover
9
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Lateral Raise (Cable)
3
-
10
Rear Delt Fly (Cable)
3
-
11
Rear Delt Fly (Dumbbell)
3
-
12
Rear Delt Fly (Machine)
3
-
13
Overhead Tricep Extension (Cable)
3
-
14
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Pec Deck (Machine)
3
-
6
Cable Crossover
9
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Lateral Raise (Cable)
3
-
10
Rear Delt Fly (Cable)
3
-
11
Rear Delt Fly (Dumbbell)
3
-
12
Rear Delt Fly (Machine)
3
-
13
Overhead Tricep Extension (Cable)
3
-
14
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Pec Deck (Machine)
3
-
6
Cable Crossover
9
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Lateral Raise (Cable)
3
-
10
Rear Delt Fly (Cable)
3
-
11
Rear Delt Fly (Dumbbell)
3
-
12
Rear Delt Fly (Machine)
3
-
13
Overhead Tricep Extension (Cable)
3
-
14
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Pec Deck (Machine)
3
-
6
Cable Crossover
9
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Lateral Raise (Cable)
3
-
10
Rear Delt Fly (Cable)
3
-
11
Rear Delt Fly (Dumbbell)
3
-
12
Rear Delt Fly (Machine)
3
-
13
Overhead Tricep Extension (Cable)
3
-
14
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Pec Deck (Machine)
3
-
6
Cable Crossover
9
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Lateral Raise (Cable)
3
-
10
Rear Delt Fly (Cable)
3
-
11
Rear Delt Fly (Dumbbell)
3
-
12
Rear Delt Fly (Machine)
3
-
13
Overhead Tricep Extension (Cable)
3
-
14
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Pec Deck (Machine)
3
-
6
Cable Crossover
9
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Lateral Raise (Cable)
3
-
10
Rear Delt Fly (Cable)
3
-
11
Rear Delt Fly (Dumbbell)
3
-
12
Rear Delt Fly (Machine)
3
-
13
Overhead Tricep Extension (Cable)
3
-
14
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Pec Deck (Machine)
3
-
6
Cable Crossover
9
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Lateral Raise (Cable)
3
-
10
Rear Delt Fly (Cable)
3
-
11
Rear Delt Fly (Dumbbell)
3
-
12
Rear Delt Fly (Machine)
3
-
13
Overhead Tricep Extension (Cable)
3
-
14
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Pec Deck (Machine)
3
-
6
Cable Crossover
9
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Lateral Raise (Cable)
3
-
10
Rear Delt Fly (Cable)
3
-
11
Rear Delt Fly (Dumbbell)
3
-
12
Rear Delt Fly (Machine)
3
-
13
Overhead Tricep Extension (Cable)
3
-
14
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Pec Deck (Machine)
3
-
6
Cable Crossover
9
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Lateral Raise (Cable)
3
-
10
Rear Delt Fly (Cable)
3
-
11
Rear Delt Fly (Dumbbell)
3
-
12
Rear Delt Fly (Machine)
3
-
13
Overhead Tricep Extension (Cable)
3
-
14
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Pec Deck (Machine)
3
-
6
Cable Crossover
9
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Lateral Raise (Cable)
3
-
10
Rear Delt Fly (Cable)
3
-
11
Rear Delt Fly (Dumbbell)
3
-
12
Rear Delt Fly (Machine)
3
-
13
Overhead Tricep Extension (Cable)
3
-
14
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Pec Deck (Machine)
3
-
6
Cable Crossover
9
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Lateral Raise (Cable)
3
-
10
Rear Delt Fly (Cable)
3
-
11
Rear Delt Fly (Dumbbell)
3
-
12
Rear Delt Fly (Machine)
3
-
13
Overhead Tricep Extension (Cable)
3
-
14
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Pec Deck (Machine)
3
-
6
Cable Crossover
9
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Lateral Raise (Cable)
3
-
10
Rear Delt Fly (Cable)
3
-
11
Rear Delt Fly (Dumbbell)
3
-
12
Rear Delt Fly (Machine)
3
-
13
Overhead Tricep Extension (Cable)
3
-
14
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Pec Deck (Machine)
3
-
6
Cable Crossover
9
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Lateral Raise (Cable)
3
-
10
Rear Delt Fly (Cable)
3
-
11
Rear Delt Fly (Dumbbell)
3
-
12
Rear Delt Fly (Machine)
3
-
13
Overhead Tricep Extension (Cable)
3
-
14
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Pec Deck (Machine)
3
-
6
Cable Crossover
9
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Lateral Raise (Cable)
3
-
10
Rear Delt Fly (Cable)
3
-
11
Rear Delt Fly (Dumbbell)
3
-
12
Rear Delt Fly (Machine)
3
-
13
Overhead Tricep Extension (Cable)
3
-
14
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Pec Deck (Machine)
3
-
6
Cable Crossover
9
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Lateral Raise (Cable)
3
-
10
Rear Delt Fly (Cable)
3
-
11
Rear Delt Fly (Dumbbell)
3
-
12
Rear Delt Fly (Machine)
3
-
13
Overhead Tricep Extension (Cable)
3
-
14
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Pec Deck (Machine)
3
-
6
Cable Crossover
9
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Lateral Raise (Cable)
3
-
10
Rear Delt Fly (Cable)
3
-
11
Rear Delt Fly (Dumbbell)
3
-
12
Rear Delt Fly (Machine)
3
-
13
Overhead Tricep Extension (Cable)
3
-
14
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Bench Press (Barbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Pec Deck (Machine)
3
-
6
Cable Crossover
9
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Lateral Raise (Cable)
3
-
10
Rear Delt Fly (Cable)
3
-
11
Rear Delt Fly (Dumbbell)
3
-
12
Rear Delt Fly (Machine)
3
-
13
Overhead Tricep Extension (Cable)
3
-
14
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
-
2
Bent Over Row (Barbell, Paused)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Seated Row (Cable)
3
-
6
Wide Grip Lat Pulldown
3
-
7
T-Bar Row
3
-
8
Face Pull
3
-
9
Standing Pullover (Cable)
3
-
10
Incline Curl (Dumbbell)
3
-
11
Preacher Curl (Dumbbell)
3
-
12
Hammer Curl (Dumbbell)
3
-
13
Concentration Curl
3
-
14
Upright Row (Barbell)
3
-
15
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
-
2
Bent Over Row (Barbell, Paused)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Seated Row (Cable)
3
-
6
Wide Grip Lat Pulldown
3
-
7
T-Bar Row
3
-
8
Face Pull
3
-
9
Standing Pullover (Cable)
3
-
10
Incline Curl (Dumbbell)
3
-
11
Preacher Curl (Dumbbell)
3
-
12
Hammer Curl (Dumbbell)
3
-
13
Concentration Curl
3
-
14
Upright Row (Barbell)
3
-
15
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
-
2
Bent Over Row (Barbell, Paused)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Seated Row (Cable)
3
-
6
Wide Grip Lat Pulldown
3
-
7
T-Bar Row
3
-
8
Face Pull
3
-
9
Standing Pullover (Cable)
3
-
10
Incline Curl (Dumbbell)
3
-
11
Preacher Curl (Dumbbell)
3
-
12
Hammer Curl (Dumbbell)
3
-
13
Concentration Curl
3
-
14
Upright Row (Barbell)
3
-
15
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
-
2
Bent Over Row (Barbell, Paused)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Seated Row (Cable)
3
-
6
Wide Grip Lat Pulldown
3
-
7
T-Bar Row
3
-
8
Face Pull
3
-
9
Standing Pullover (Cable)
3
-
10
Incline Curl (Dumbbell)
3
-
11
Preacher Curl (Dumbbell)
3
-
12
Hammer Curl (Dumbbell)
3
-
13
Concentration Curl
3
-
14
Upright Row (Barbell)
3
-
15
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
-
2
Bent Over Row (Barbell, Paused)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Seated Row (Cable)
3
-
6
Wide Grip Lat Pulldown
3
-
7
T-Bar Row
3
-
8
Face Pull
3
-
9
Standing Pullover (Cable)
3
-
10
Incline Curl (Dumbbell)
3
-
11
Preacher Curl (Dumbbell)
3
-
12
Hammer Curl (Dumbbell)
3
-
13
Concentration Curl
3
-
14
Upright Row (Barbell)
3
-
15
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
-
2
Bent Over Row (Barbell, Paused)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Seated Row (Cable)
3
-
6
Wide Grip Lat Pulldown
3
-
7
T-Bar Row
3
-
8
Face Pull
3
-
9
Standing Pullover (Cable)
3
-
10
Incline Curl (Dumbbell)
3
-
11
Preacher Curl (Dumbbell)
3
-
12
Hammer Curl (Dumbbell)
3
-
13
Concentration Curl
3
-
14
Upright Row (Barbell)
3
-
15
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
-
2
Bent Over Row (Barbell, Paused)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Seated Row (Cable)
3
-
6
Wide Grip Lat Pulldown
3
-
7
T-Bar Row
3
-
8
Face Pull
3
-
9
Standing Pullover (Cable)
3
-
10
Incline Curl (Dumbbell)
3
-
11
Preacher Curl (Dumbbell)
3
-
12
Hammer Curl (Dumbbell)
3
-
13
Concentration Curl
3
-
14
Upright Row (Barbell)
3
-
15
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
-
2
Bent Over Row (Barbell, Paused)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Seated Row (Cable)
3
-
6
Wide Grip Lat Pulldown
3
-
7
T-Bar Row
3
-
8
Face Pull
3
-
9
Standing Pullover (Cable)
3
-
10
Incline Curl (Dumbbell)
3
-
11
Preacher Curl (Dumbbell)
3
-
12
Hammer Curl (Dumbbell)
3
-
13
Concentration Curl
3
-
14
Upright Row (Barbell)
3
-
15
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
-
2
Bent Over Row (Barbell, Paused)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Seated Row (Cable)
3
-
6
Wide Grip Lat Pulldown
3
-
7
T-Bar Row
3
-
8
Face Pull
3
-
9
Standing Pullover (Cable)
3
-
10
Incline Curl (Dumbbell)
3
-
11
Preacher Curl (Dumbbell)
3
-
12
Hammer Curl (Dumbbell)
3
-
13
Concentration Curl
3
-
14
Upright Row (Barbell)
3
-
15
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
-
2
Bent Over Row (Barbell, Paused)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Seated Row (Cable)
3
-
6
Wide Grip Lat Pulldown
3
-
7
T-Bar Row
3
-
8
Face Pull
3
-
9
Standing Pullover (Cable)
3
-
10
Incline Curl (Dumbbell)
3
-
11
Preacher Curl (Dumbbell)
3
-
12
Hammer Curl (Dumbbell)
3
-
13
Concentration Curl
3
-
14
Upright Row (Barbell)
3
-
15
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
-
2
Bent Over Row (Barbell, Paused)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Seated Row (Cable)
3
-
6
Wide Grip Lat Pulldown
3
-
7
T-Bar Row
3
-
8
Face Pull
3
-
9
Standing Pullover (Cable)
3
-
10
Incline Curl (Dumbbell)
3
-
11
Preacher Curl (Dumbbell)
3
-
12
Hammer Curl (Dumbbell)
3
-
13
Concentration Curl
3
-
14
Upright Row (Barbell)
3
-
15
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
-
2
Bent Over Row (Barbell, Paused)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Seated Row (Cable)
3
-
6
Wide Grip Lat Pulldown
3
-
7
T-Bar Row
3
-
8
Face Pull
3
-
9
Standing Pullover (Cable)
3
-
10
Incline Curl (Dumbbell)
3
-
11
Preacher Curl (Dumbbell)
3
-
12
Hammer Curl (Dumbbell)
3
-
13
Concentration Curl
3
-
14
Upright Row (Barbell)
3
-
15
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
-
2
Bent Over Row (Barbell, Paused)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Seated Row (Cable)
3
-
6
Wide Grip Lat Pulldown
3
-
7
T-Bar Row
3
-
8
Face Pull
3
-
9
Standing Pullover (Cable)
3
-
10
Incline Curl (Dumbbell)
3
-
11
Preacher Curl (Dumbbell)
3
-
12
Hammer Curl (Dumbbell)
3
-
13
Concentration Curl
3
-
14
Upright Row (Barbell)
3
-
15
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
-
2
Bent Over Row (Barbell, Paused)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Seated Row (Cable)
3
-
6
Wide Grip Lat Pulldown
3
-
7
T-Bar Row
3
-
8
Face Pull
3
-
9
Standing Pullover (Cable)
3
-
10
Incline Curl (Dumbbell)
3
-
11
Preacher Curl (Dumbbell)
3
-
12
Hammer Curl (Dumbbell)
3
-
13
Concentration Curl
3
-
14
Upright Row (Barbell)
3
-
15
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
-
2
Bent Over Row (Barbell, Paused)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Seated Row (Cable)
3
-
6
Wide Grip Lat Pulldown
3
-
7
T-Bar Row
3
-
8
Face Pull
3
-
9
Standing Pullover (Cable)
3
-
10
Incline Curl (Dumbbell)
3
-
11
Preacher Curl (Dumbbell)
3
-
12
Hammer Curl (Dumbbell)
3
-
13
Concentration Curl
3
-
14
Upright Row (Barbell)
3
-
15
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
-
2
Bent Over Row (Barbell, Paused)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Seated Row (Cable)
3
-
6
Wide Grip Lat Pulldown
3
-
7
T-Bar Row
3
-
8
Face Pull
3
-
9
Standing Pullover (Cable)
3
-
10
Incline Curl (Dumbbell)
3
-
11
Preacher Curl (Dumbbell)
3
-
12
Hammer Curl (Dumbbell)
3
-
13
Concentration Curl
3
-
14
Upright Row (Barbell)
3
-
15
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
-
2
Bent Over Row (Barbell, Paused)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Seated Row (Cable)
3
-
6
Wide Grip Lat Pulldown
3
-
7
T-Bar Row
3
-
8
Face Pull
3
-
9
Standing Pullover (Cable)
3
-
10
Incline Curl (Dumbbell)
3
-
11
Preacher Curl (Dumbbell)
3
-
12
Hammer Curl (Dumbbell)
3
-
13
Concentration Curl
3
-
14
Upright Row (Barbell)
3
-
15
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
-
2
Bent Over Row (Barbell, Paused)
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Seated Wide-Grip Row (Cable)
3
-
5
Seated Row (Cable)
3
-
6
Wide Grip Lat Pulldown
3
-
7
T-Bar Row
3
-
8
Face Pull
3
-
9
Standing Pullover (Cable)
3
-
10
Incline Curl (Dumbbell)
3
-
11
Preacher Curl (Dumbbell)
3
-
12
Hammer Curl (Dumbbell)
3
-
13
Concentration Curl
3
-
14
Upright Row (Barbell)
3
-
15
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Tricep Extension (Cable)
3
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Tricep Extension (Cable)
3
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Tricep Extension (Cable)
3
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Tricep Extension (Cable)
3
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Tricep Extension (Cable)
3
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Tricep Extension (Cable)
3
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Tricep Extension (Cable)
3
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Tricep Extension (Cable)
3
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Tricep Extension (Cable)
3
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Tricep Extension (Cable)
3
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Tricep Extension (Cable)
3
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Tricep Extension (Cable)
3
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Tricep Extension (Cable)
3
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Tricep Extension (Cable)
3
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Tricep Extension (Cable)
3
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Tricep Extension (Cable)
3
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Tricep Extension (Cable)
3
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Military Press (Barbell)
3
12 reps
-
4
Tricep Extension (Cable)
3
-
5
Bicep Curl (Barbell)
3
12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
-
2
Squat (Barbell)
3 Sets
-
3
Romanian Deadlift (Barbell)
3 Sets
-
4
Leg Extension
3 Sets
-
5
Leg Curl
3 Sets
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Incline Chest Fly (Dumbbell)
3 Sets
-
3
Bench Press (Barbell)
3 Sets
-
4
Bench Press (Dumbbell)
3 Sets
-
5
Pec Deck (Machine)
3 Sets
-
6
Cable Crossover
9 Sets
-
7
Military Press (Barbell)
3 Sets
-
8
Lateral Raise (Dumbbell)
3 Sets
-
9
Lateral Raise (Cable)
3 Sets
-
10
Rear Delt Fly (Cable)
3 Sets
-
11
Rear Delt Fly (Dumbbell)
3 Sets
-
12
Rear Delt Fly (Machine)
3 Sets
-
13
Overhead Tricep Extension (Cable)
3 Sets
-
14
Tricep Pushdown (Cable)
3 Sets
-
Day 3
1
Rack Pull (Barbell)
3 Sets
-
2
Bent Over Row (Barbell, Paused)
3 Sets
-
3
Bent Over Row (Dumbbell)
3 Sets
-
4
Seated Wide-Grip Row (Cable)
3 Sets
-
5
Seated Row (Cable)
3 Sets
-
6
Wide Grip Lat Pulldown
3 Sets
-
7
T-Bar Row
3 Sets
-
8
Face Pull
3 Sets
-
9
Standing Pullover (Cable)
3 Sets
-
10
Incline Curl (Dumbbell)
3 Sets
-
11
Preacher Curl (Dumbbell)
3 Sets
-
12
Hammer Curl (Dumbbell)
3 Sets
-
13
Concentration Curl
3 Sets
-
14
Upright Row (Barbell)
3 Sets
-
15
Shrug (Dumbbell)
3 Sets
-
Day 4
1
Squat (Barbell)
3 Sets
12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
15 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Hamstring Curl
3 Sets
15 Reps
-
6
Shrug (Dumbbell)
3 Sets
-
Day 5
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
-
2
Bent Over Row (Barbell)
3 Sets
12 Reps
-
3
Military Press (Barbell)
3 Sets
12 Reps
-
4
Tricep Extension (Cable)
3 Sets
-
5
Bicep Curl (Barbell)
3 Sets
12 Reps
-