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GZCL Push Pull

by Joseph Ricci
2 athletes joined

Program Description

Upper body strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 28, 2024 06:46
  • Last Edited
    Jun 18, 2025 10:24

Summary

Elevate your strength training with the GZCL Push Pull program, a comprehensive 12-week plan designed for serious lifters. Committing just four days a week, you'll engage in a balanced mix of push and pull exercises, targeting major muscle groups for optimal growth and performance. With a focus on compound movements like the Bench Press and Pull-Up, this program will enhance your overall strength while building muscle endurance. Get ready to push your limits and achieve your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Front Raise
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Front Raise
3
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
15 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Front Raise
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Front Raise
3
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
15 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Front Raise
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Front Raise
3
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
15 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Front Raise
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Front Raise
3
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
15 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Front Raise
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Front Raise
3
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
15 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Front Raise
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Front Raise
3
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
15 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Barbell Row
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Barbell Row
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Barbell Row
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Barbell Row
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Barbell Row
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Barbell Row
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Barbell Row
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Barbell Row
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Barbell Row
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Barbell Row
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Barbell Row
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Pull-Up (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Barbell Row
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Pull-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Leg Extension
3
15 reps
-
8
Dip (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Leg Extension
3
15 reps
-
8
Dip (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Leg Extension
3
15 reps
-
8
Dip (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Leg Extension
3
15 reps
-
8
Dip (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Leg Extension
3
15 reps
-
8
Dip (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Leg Extension
3
15 reps
-
8
Dip (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Leg Extension
3
15 reps
-
8
Dip (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Leg Extension
3
15 reps
-
8
Dip (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Leg Extension
3
15 reps
-
8
Dip (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Leg Extension
3
15 reps
-
8
Dip (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Leg Extension
3
15 reps
-
8
Dip (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Leg Extension
3
15 reps
-
8
Dip (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
3 reps
-
2
Barbell Row
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Chest Supported Row (Machine)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Hammer Curl
3
15 reps
-
8
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
3 reps
-
2
Trap Bar Deadlift
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Pull-Up (Weighted)
3
10 reps
-
5
Chest Supported Row (Machine)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Hammer Curl
3
15 reps
-
9
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
3 reps
-
2
Barbell Row
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Chest Supported Row (Machine)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Hammer Curl
3
15 reps
-
8
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
3 reps
-
2
Trap Bar Deadlift
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Pull-Up (Weighted)
3
10 reps
-
5
Chest Supported Row (Machine)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Hammer Curl
3
15 reps
-
9
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
3 reps
-
2
Barbell Row
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Chest Supported Row (Machine)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Hammer Curl
3
15 reps
-
8
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
3 reps
-
2
Trap Bar Deadlift
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Pull-Up (Weighted)
3
10 reps
-
5
Chest Supported Row (Machine)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Hammer Curl
3
15 reps
-
9
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
3 reps
-
2
Barbell Row
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Chest Supported Row (Machine)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Hammer Curl
3
15 reps
-
8
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
3 reps
-
2
Trap Bar Deadlift
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Pull-Up (Weighted)
3
10 reps
-
5
Chest Supported Row (Machine)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Hammer Curl
3
15 reps
-
9
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
3 reps
-
2
Barbell Row
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Chest Supported Row (Machine)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Hammer Curl
3
15 reps
-
8
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
3 reps
-
2
Trap Bar Deadlift
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Pull-Up (Weighted)
3
10 reps
-
5
Chest Supported Row (Machine)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Hammer Curl
3
15 reps
-
9
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
3 reps
-
2
Barbell Row
3
10 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Chest Supported Row (Machine)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
15 reps
-
6
Lat Pulldown
3
15 reps
-
7
Hammer Curl
3
15 reps
-
8
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
3 reps
-
2
Trap Bar Deadlift
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Pull-Up (Weighted)
3
10 reps
-
5
Chest Supported Row (Machine)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Lat Pulldown
3
15 reps
-
8
Hammer Curl
3
15 reps
-
9
Pull-Up (Bodyweight)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
-
2
Dip (Weighted)
3 Sets
10 Reps
-
3
Overhead Press (Barbell)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Front Raise
3 Sets
15 Reps
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
8
Dip (Bodyweight)
3 Sets
-
Day 2
1
Pull-Up (Weighted)
5 Sets
3 Reps
-
2
Barbell Row
3 Sets
10 Reps
-
3
Chin-Up (Weighted)
3 Sets
10 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
7
Leg Curl
3 Sets
15 Reps
-
8
Pull-Up (Bodyweight)
3 Sets
-
Day 3
1
Overhead Press (Barbell)
5 Sets
3 Reps
-
2
Dip (Weighted)
3 Sets
10 Reps
-
3
Bench Press (Barbell)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Overhead Tricep Extension (Dumbbell)
3 Sets
15 Reps
-
6
Shoulder Press (Machine)
3 Sets
15 Reps
-
7
Leg Extension
3 Sets
15 Reps
-
8
Dip (Bodyweight)
3 Sets
-
Day 4
1
Chin-Up (Weighted)
5 Sets
3 Reps
-
2
Barbell Row
3 Sets
10 Reps
-
3
Pull-Up (Weighted)
3 Sets
10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
15 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
15 Reps
-
6
Lat Pulldown
3 Sets
15 Reps
-
7
Hammer Curl
3 Sets
15 Reps
-
8
Pull-Up (Bodyweight)
3 Sets
-