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BoostcampPNG

PPL UL

by Efe
1 athletes joined

Program Description

Push Pull Legs for muscles. 2x every muscle group per week

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 28, 2026 01:28
  • Last Edited
    Mar 09, 2026 03:17
Muscle Engagement
Front
Back
MuscleSet
Biceps
9.7%
Triceps
9.2%
Upper Back
9.2%
Hamstrings
8.4%
Glutes
7.6%
Front Delts
7.6%
Lats
7.6%
Quadriceps
6.7%
Abs
6.7%
Chest
6.7%
Middle Delts
5%
Lower Back
4.2%
Calves
3.4%
Rear Delts
3.4%
Forearms
2.9%
Adductors
1.7%
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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
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Tricep Pushdown (Cable)
2
6 reps
-
4
Overhead Tricep Extension (Cable)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Tricep Pushdown (Cable)
2
6 reps
-
4
Overhead Tricep Extension (Cable)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Tricep Pushdown (Cable)
2
6 reps
-
4
Overhead Tricep Extension (Cable)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Tricep Pushdown (Cable)
2
6 reps
-
4
Overhead Tricep Extension (Cable)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Tricep Pushdown (Cable)
2
6 reps
-
4
Overhead Tricep Extension (Cable)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Tricep Pushdown (Cable)
2
6 reps
-
4
Overhead Tricep Extension (Cable)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Tricep Pushdown (Cable)
2
6 reps
-
4
Overhead Tricep Extension (Cable)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Tricep Pushdown (Cable)
2
6 reps
-
4
Overhead Tricep Extension (Cable)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Tricep Pushdown (Cable)
2
6 reps
-
4
Overhead Tricep Extension (Cable)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Tricep Pushdown (Cable)
2
6 reps
-
4
Overhead Tricep Extension (Cable)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Tricep Pushdown (Cable)
2
6 reps
-
4
Overhead Tricep Extension (Cable)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Tricep Pushdown (Cable)
2
6 reps
-
4
Overhead Tricep Extension (Cable)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Tricep Pushdown (Cable)
2
6 reps
-
4
Overhead Tricep Extension (Cable)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Tricep Pushdown (Cable)
2
6 reps
-
4
Overhead Tricep Extension (Cable)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Tricep Pushdown (Cable)
2
6 reps
-
4
Overhead Tricep Extension (Cable)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Tricep Pushdown (Cable)
2
6 reps
-
4
Overhead Tricep Extension (Cable)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Tricep Pushdown (Cable)
2
6 reps
-
4
Overhead Tricep Extension (Cable)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Tricep Pushdown (Cable)
2
6 reps
-
4
Overhead Tricep Extension (Cable)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
-
2
Seated Row (Cable)
2
6 reps
-
3
T-Bar Row
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
Preacher Curl (Machine)
2
6 reps
-
6
Hammer Curl (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
-
2
Seated Row (Cable)
2
6 reps
-
3
T-Bar Row
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
Preacher Curl (Machine)
2
6 reps
-
6
Hammer Curl (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
-
2
Seated Row (Cable)
2
6 reps
-
3
T-Bar Row
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
Preacher Curl (Machine)
2
6 reps
-
6
Hammer Curl (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
-
2
Seated Row (Cable)
2
6 reps
-
3
T-Bar Row
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
Preacher Curl (Machine)
2
6 reps
-
6
Hammer Curl (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
-
2
Seated Row (Cable)
2
6 reps
-
3
T-Bar Row
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
Preacher Curl (Machine)
2
6 reps
-
6
Hammer Curl (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
-
2
Seated Row (Cable)
2
6 reps
-
3
T-Bar Row
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
Preacher Curl (Machine)
2
6 reps
-
6
Hammer Curl (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
-
2
Seated Row (Cable)
2
6 reps
-
3
T-Bar Row
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
Preacher Curl (Machine)
2
6 reps
-
6
Hammer Curl (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
-
2
Seated Row (Cable)
2
6 reps
-
3
T-Bar Row
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
Preacher Curl (Machine)
2
6 reps
-
6
Hammer Curl (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
-
2
Seated Row (Cable)
2
6 reps
-
3
T-Bar Row
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
Preacher Curl (Machine)
2
6 reps
-
6
Hammer Curl (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
-
2
Seated Row (Cable)
2
6 reps
-
3
T-Bar Row
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
Preacher Curl (Machine)
2
6 reps
-
6
Hammer Curl (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
-
2
Seated Row (Cable)
2
6 reps
-
3
T-Bar Row
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
Preacher Curl (Machine)
2
6 reps
-
6
Hammer Curl (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
-
2
Seated Row (Cable)
2
6 reps
-
3
T-Bar Row
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
Preacher Curl (Machine)
2
6 reps
-
6
Hammer Curl (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
-
2
Seated Row (Cable)
2
6 reps
-
3
T-Bar Row
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
Preacher Curl (Machine)
2
6 reps
-
6
Hammer Curl (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
-
2
Seated Row (Cable)
2
6 reps
-
3
T-Bar Row
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
Preacher Curl (Machine)
2
6 reps
-
6
Hammer Curl (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
-
2
Seated Row (Cable)
2
6 reps
-
3
T-Bar Row
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
Preacher Curl (Machine)
2
6 reps
-
6
Hammer Curl (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
-
2
Seated Row (Cable)
2
6 reps
-
3
T-Bar Row
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
Preacher Curl (Machine)
2
6 reps
-
6
Hammer Curl (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
-
2
Seated Row (Cable)
2
6 reps
-
3
T-Bar Row
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
Preacher Curl (Machine)
2
6 reps
-
6
Hammer Curl (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
-
2
Seated Row (Cable)
2
6 reps
-
3
T-Bar Row
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
Preacher Curl (Machine)
2
6 reps
-
6
Hammer Curl (Dumbbell)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
T-Bar Row
1
6 reps
-
6
Preacher Curl (Machine)
2
6 reps
-
7
Hammer Curl (Dumbbell)
1
6 reps
-
8
Tricep Pushdown (Cable)
2
6 reps
-
9
Lateral Raise (Cable)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
T-Bar Row
1
6 reps
-
6
Preacher Curl (Machine)
2
6 reps
-
7
Hammer Curl (Dumbbell)
1
6 reps
-
8
Tricep Pushdown (Cable)
2
6 reps
-
9
Lateral Raise (Cable)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
T-Bar Row
1
6 reps
-
6
Preacher Curl (Machine)
2
6 reps
-
7
Hammer Curl (Dumbbell)
1
6 reps
-
8
Tricep Pushdown (Cable)
2
6 reps
-
9
Lateral Raise (Cable)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
T-Bar Row
1
6 reps
-
6
Preacher Curl (Machine)
2
6 reps
-
7
Hammer Curl (Dumbbell)
1
6 reps
-
8
Tricep Pushdown (Cable)
2
6 reps
-
9
Lateral Raise (Cable)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
T-Bar Row
1
6 reps
-
6
Preacher Curl (Machine)
2
6 reps
-
7
Hammer Curl (Dumbbell)
1
6 reps
-
8
Tricep Pushdown (Cable)
2
6 reps
-
9
Lateral Raise (Cable)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
T-Bar Row
1
6 reps
-
6
Preacher Curl (Machine)
2
6 reps
-
7
Hammer Curl (Dumbbell)
1
6 reps
-
8
Tricep Pushdown (Cable)
2
6 reps
-
9
Lateral Raise (Cable)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
T-Bar Row
1
6 reps
-
6
Preacher Curl (Machine)
2
6 reps
-
7
Hammer Curl (Dumbbell)
1
6 reps
-
8
Tricep Pushdown (Cable)
2
6 reps
-
9
Lateral Raise (Cable)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
T-Bar Row
1
6 reps
-
6
Preacher Curl (Machine)
2
6 reps
-
7
Hammer Curl (Dumbbell)
1
6 reps
-
8
Tricep Pushdown (Cable)
2
6 reps
-
9
Lateral Raise (Cable)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
T-Bar Row
1
6 reps
-
6
Preacher Curl (Machine)
2
6 reps
-
7
Hammer Curl (Dumbbell)
1
6 reps
-
8
Tricep Pushdown (Cable)
2
6 reps
-
9
Lateral Raise (Cable)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
T-Bar Row
1
6 reps
-
6
Preacher Curl (Machine)
2
6 reps
-
7
Hammer Curl (Dumbbell)
1
6 reps
-
8
Tricep Pushdown (Cable)
2
6 reps
-
9
Lateral Raise (Cable)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
T-Bar Row
1
6 reps
-
6
Preacher Curl (Machine)
2
6 reps
-
7
Hammer Curl (Dumbbell)
1
6 reps
-
8
Tricep Pushdown (Cable)
2
6 reps
-
9
Lateral Raise (Cable)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
T-Bar Row
1
6 reps
-
6
Preacher Curl (Machine)
2
6 reps
-
7
Hammer Curl (Dumbbell)
1
6 reps
-
8
Tricep Pushdown (Cable)
2
6 reps
-
9
Lateral Raise (Cable)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
T-Bar Row
1
6 reps
-
6
Preacher Curl (Machine)
2
6 reps
-
7
Hammer Curl (Dumbbell)
1
6 reps
-
8
Tricep Pushdown (Cable)
2
6 reps
-
9
Lateral Raise (Cable)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
T-Bar Row
1
6 reps
-
6
Preacher Curl (Machine)
2
6 reps
-
7
Hammer Curl (Dumbbell)
1
6 reps
-
8
Tricep Pushdown (Cable)
2
6 reps
-
9
Lateral Raise (Cable)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
T-Bar Row
1
6 reps
-
6
Preacher Curl (Machine)
2
6 reps
-
7
Hammer Curl (Dumbbell)
1
6 reps
-
8
Tricep Pushdown (Cable)
2
6 reps
-
9
Lateral Raise (Cable)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
T-Bar Row
1
6 reps
-
6
Preacher Curl (Machine)
2
6 reps
-
7
Hammer Curl (Dumbbell)
1
6 reps
-
8
Tricep Pushdown (Cable)
2
6 reps
-
9
Lateral Raise (Cable)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
T-Bar Row
1
6 reps
-
6
Preacher Curl (Machine)
2
6 reps
-
7
Hammer Curl (Dumbbell)
1
6 reps
-
8
Tricep Pushdown (Cable)
2
6 reps
-
9
Lateral Raise (Cable)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6 reps
-
2
Incline Bench Press (Smith Machine)
2
6 reps
-
3
Lat Pulldown
2
6 reps
-
4
Reverse Pec Deck
1
6 reps
-
5
T-Bar Row
1
6 reps
-
6
Preacher Curl (Machine)
2
6 reps
-
7
Hammer Curl (Dumbbell)
1
6 reps
-
8
Tricep Pushdown (Cable)
2
6 reps
-
9
Lateral Raise (Cable)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Hack Squat
2
6 reps
-
3
Hamstring Curl
1
6 reps
-
4
Stiff Leg Deadlift
2
6 reps
-
5
Hip Adductor (Machine)
1
6 reps
-
6
Calf Raise (Leg Press)
2
6 reps
-
7
Abs Crunch (Machine)
2
6 reps
-
Week 1
1 / 18 Weeks
Day 3
1
Leg Extension
2 Sets
6 Reps
-
2
Hack Squat
2 Sets
6 Reps
-
3
Hamstring Curl
1 Set
6 Reps
-
4
Stiff Leg Deadlift
2 Sets
6 Reps
-
5
Hip Adductor (Machine)
1 Set
6 Reps
-
6
Calf Raise (Leg Press)
2 Sets
6 Reps
-
7
Abs Crunch (Machine)
2 Sets
6 Reps
-
Day 1
1
Chest Fly (Machine)
2 Sets
6 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
-
3
Tricep Pushdown (Cable)
2 Sets
6 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
6 Reps
-
5
Shoulder Press (Machine)
1 Set
6 Reps
-
6
Lateral Raise (Cable)
2 Sets
6 Reps
-
Day 2
1
Lat Pulldown
2 Sets
6 Reps
-
2
Seated Row (Cable)
2 Sets
6 Reps
-
3
T-Bar Row
2 Sets
6 Reps
-
4
Reverse Pec Deck
1 Set
6 Reps
-
5
Preacher Curl (Machine)
2 Sets
6 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
6 Reps
-
Day 5
1
Leg Extension
2 Sets
6 Reps
-
2
Hack Squat
2 Sets
6 Reps
-
3
Hamstring Curl
1 Set
6 Reps
-
4
Stiff Leg Deadlift
2 Sets
6 Reps
-
5
Hip Adductor (Machine)
1 Set
6 Reps
-
6
Calf Raise (Leg Press)
2 Sets
6 Reps
-
7
Abs Crunch (Machine)
2 Sets
6 Reps
-
Day 4
1
Chest Fly (Machine)
2 Sets
6 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
-
3
Lat Pulldown
2 Sets
6 Reps
-
4
Reverse Pec Deck
1 Set
6 Reps
-
5
T-Bar Row
1 Set
6 Reps
-
6
Preacher Curl (Machine)
2 Sets
6 Reps
-
7
Hammer Curl (Dumbbell)
1 Set
6 Reps
-
8
Tricep Pushdown (Cable)
2 Sets
6 Reps
-
9
Lateral Raise (Cable)
2 Sets
6 Reps
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