Program Description
Free Push Pull Legs routine for optimal gains. Volume recommendations: **Beginner** - 2 to 4 sets per body part per session **Intermediat** - 4 to 8 sets per body part per session **Advanced** - 3 to 6 sets per body part per session Split can be whatever you want, as long as it’s equal e.g. push rest pull rest legs rest rest repeat or push pull legs push pull legs rest repeat, not push rest pull rest push rest rests repeat. Use whatever progression scheme you want e.g. double progression, rep goal, dynamic double progression, etc.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJun 30, 2024 09:28
- Last EditedFeb 10, 2025 12:56
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Seated Anterior Delt Press (AD)
2
5-8 reps
-
3
Bench Press (Close Grip)
1
5-8 reps
-
4
Pec Deck (Machine)
1
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Seated Anterior Delt Press (AD)
2
5-8 reps
-
3
Bench Press (Close Grip)
1
5-8 reps
-
4
Pec Deck (Machine)
1
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Seated Anterior Delt Press (AD)
2
5-8 reps
-
3
Bench Press (Close Grip)
1
5-8 reps
-
4
Pec Deck (Machine)
1
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Seated Anterior Delt Press (AD)
2
5-8 reps
-
3
Bench Press (Close Grip)
1
5-8 reps
-
4
Pec Deck (Machine)
1
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Seated Anterior Delt Press (AD)
2
5-8 reps
-
3
Bench Press (Close Grip)
1
5-8 reps
-
4
Pec Deck (Machine)
1
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Seated Anterior Delt Press (AD)
2
5-8 reps
-
3
Bench Press (Close Grip)
1
5-8 reps
-
4
Pec Deck (Machine)
1
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Seated Anterior Delt Press (AD)
2
5-8 reps
-
3
Bench Press (Close Grip)
1
5-8 reps
-
4
Pec Deck (Machine)
1
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Seated Anterior Delt Press (AD)
2
5-8 reps
-
3
Bench Press (Close Grip)
1
5-8 reps
-
4
Pec Deck (Machine)
1
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Seated Anterior Delt Press (AD)
2
5-8 reps
-
3
Bench Press (Close Grip)
1
5-8 reps
-
4
Pec Deck (Machine)
1
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Seated Anterior Delt Press (AD)
2
5-8 reps
-
3
Bench Press (Close Grip)
1
5-8 reps
-
4
Pec Deck (Machine)
1
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Seated Anterior Delt Press (AD)
2
5-8 reps
-
3
Bench Press (Close Grip)
1
5-8 reps
-
4
Pec Deck (Machine)
1
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Seated Anterior Delt Press (AD)
2
5-8 reps
-
3
Bench Press (Close Grip)
1
5-8 reps
-
4
Pec Deck (Machine)
1
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
-
2
Lat Pulldown
2
5-8 reps
-
3
Single Arm Iso Row
2
5-8 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
-
2
Lat Pulldown
2
5-8 reps
-
3
Single Arm Iso Row
2
5-8 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
-
2
Lat Pulldown
2
5-8 reps
-
3
Single Arm Iso Row
2
5-8 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
-
2
Lat Pulldown
2
5-8 reps
-
3
Single Arm Iso Row
2
5-8 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
-
2
Lat Pulldown
2
5-8 reps
-
3
Single Arm Iso Row
2
5-8 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
-
2
Lat Pulldown
2
5-8 reps
-
3
Single Arm Iso Row
2
5-8 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
-
2
Lat Pulldown
2
5-8 reps
-
3
Single Arm Iso Row
2
5-8 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
-
2
Lat Pulldown
2
5-8 reps
-
3
Single Arm Iso Row
2
5-8 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
-
2
Lat Pulldown
2
5-8 reps
-
3
Single Arm Iso Row
2
5-8 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
-
2
Lat Pulldown
2
5-8 reps
-
3
Single Arm Iso Row
2
5-8 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
-
2
Lat Pulldown
2
5-8 reps
-
3
Single Arm Iso Row
2
5-8 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
-
2
Lat Pulldown
2
5-8 reps
-
3
Single Arm Iso Row
2
5-8 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Good Morning
2
5-8 reps
-
3
Leg Press
1
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Good Morning
2
5-8 reps
-
3
Leg Press
1
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Good Morning
2
5-8 reps
-
3
Leg Press
1
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Good Morning
2
5-8 reps
-
3
Leg Press
1
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Good Morning
2
5-8 reps
-
3
Leg Press
1
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Good Morning
2
5-8 reps
-
3
Leg Press
1
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Good Morning
2
5-8 reps
-
3
Leg Press
1
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Good Morning
2
5-8 reps
-
3
Leg Press
1
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Good Morning
2
5-8 reps
-
3
Leg Press
1
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Good Morning
2
5-8 reps
-
3
Leg Press
1
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Good Morning
2
5-8 reps
-
3
Leg Press
1
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Good Morning
2
5-8 reps
-
3
Leg Press
1
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
3
Dip (Weighted)
1
5-8 reps
-
4
Cable Crossover
1
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
3
Dip (Weighted)
1
5-8 reps
-
4
Cable Crossover
1
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
3
Dip (Weighted)
1
5-8 reps
-
4
Cable Crossover
1
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
3
Dip (Weighted)
1
5-8 reps
-
4
Cable Crossover
1
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
3
Dip (Weighted)
1
5-8 reps
-
4
Cable Crossover
1
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
3
Dip (Weighted)
1
5-8 reps
-
4
Cable Crossover
1
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
3
Dip (Weighted)
1
5-8 reps
-
4
Cable Crossover
1
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
3
Dip (Weighted)
1
5-8 reps
-
4
Cable Crossover
1
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
3
Dip (Weighted)
1
5-8 reps
-
4
Cable Crossover
1
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
3
Dip (Weighted)
1
5-8 reps
-
4
Cable Crossover
1
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
3
Dip (Weighted)
1
5-8 reps
-
4
Cable Crossover
1
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
3
Dip (Weighted)
1
5-8 reps
-
4
Cable Crossover
1
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
5-8 reps
-
2
Chest Supported Row (Machine)
2
5-8 reps
-
3
Kelso Shrug
2
5-8 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
1
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
5-8 reps
-
2
Chest Supported Row (Machine)
2
5-8 reps
-
3
Kelso Shrug
2
5-8 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
1
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
5-8 reps
-
2
Chest Supported Row (Machine)
2
5-8 reps
-
3
Kelso Shrug
2
5-8 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
1
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
5-8 reps
-
2
Chest Supported Row (Machine)
2
5-8 reps
-
3
Kelso Shrug
2
5-8 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
1
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
5-8 reps
-
2
Chest Supported Row (Machine)
2
5-8 reps
-
3
Kelso Shrug
2
5-8 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
1
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
5-8 reps
-
2
Chest Supported Row (Machine)
2
5-8 reps
-
3
Kelso Shrug
2
5-8 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
1
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
5-8 reps
-
2
Chest Supported Row (Machine)
2
5-8 reps
-
3
Kelso Shrug
2
5-8 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
1
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
5-8 reps
-
2
Chest Supported Row (Machine)
2
5-8 reps
-
3
Kelso Shrug
2
5-8 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
1
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
5-8 reps
-
2
Chest Supported Row (Machine)
2
5-8 reps
-
3
Kelso Shrug
2
5-8 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
1
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
5-8 reps
-
2
Chest Supported Row (Machine)
2
5-8 reps
-
3
Kelso Shrug
2
5-8 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
1
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
5-8 reps
-
2
Chest Supported Row (Machine)
2
5-8 reps
-
3
Kelso Shrug
2
5-8 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
1
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
5-8 reps
-
2
Chest Supported Row (Machine)
2
5-8 reps
-
3
Kelso Shrug
2
5-8 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
1
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
1
8-12 reps
-
4
Seated Hamstring Curl
1
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
1
8-12 reps
-
4
Seated Hamstring Curl
1
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
1
8-12 reps
-
4
Seated Hamstring Curl
1
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
1
8-12 reps
-
4
Seated Hamstring Curl
1
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
1
8-12 reps
-
4
Seated Hamstring Curl
1
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
1
8-12 reps
-
4
Seated Hamstring Curl
1
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
1
8-12 reps
-
4
Seated Hamstring Curl
1
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
1
8-12 reps
-
4
Seated Hamstring Curl
1
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
1
8-12 reps
-
4
Seated Hamstring Curl
1
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
1
8-12 reps
-
4
Seated Hamstring Curl
1
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
1
8-12 reps
-
4
Seated Hamstring Curl
1
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
1
8-12 reps
-
4
Seated Hamstring Curl
1
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 4
1
Incline Bench Press (Dumbbell)2 Sets
5-8 Reps
-
2
Seated Overhead Press (Dumbbell)2 Sets
5-8 Reps
-
3
Dip (Weighted)1 Set
5-8 Reps
-
4
Cable Crossover1 Set
8-12 Reps
-
5
Lateral Raise (Cable)3 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)2 Sets
8-12 Reps
-
Day 6
1
Leg Press (45 Degrees)2 Sets
5-8 Reps
-
2
Romanian Deadlift (Barbell)2 Sets
5-8 Reps
-
3
Leg Extension1 Set
8-12 Reps
-
4
Seated Hamstring Curl1 Set
8-12 Reps
-
5
Straight Leg Calf Raise3 Sets
8-12 Reps
-
Day 3
1
High Bar Squat (Barbell)2 Sets
5-8 Reps
-
2
Good Morning2 Sets
5-8 Reps
-
3
Leg Press1 Set
8-12 Reps
-
4
Lying Leg Curl1 Set
8-12 Reps
-
5
Standing Calf Raise3 Sets
8-12 Reps
-
Day 1
1
Incline Bench Press (Barbell)2 Sets
5-8 Reps
-
2
Seated Anterior Delt Press (AD)2 Sets
5-8 Reps
-
3
Bench Press (Close Grip)1 Set
5-8 Reps
-
4
Pec Deck (Machine)1 Set
8-12 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-
6
V-Handle Tricep Pushdown (Cable)2 Sets
8-12 Reps
-
Day 5
1
Chin-Up (Assisted)2 Sets
5-8 Reps
-
2
Chest Supported Row (Machine)2 Sets
5-8 Reps
-
3
Kelso Shrug2 Sets
5-8 Reps
-
4
Bicep Curl (Barbell)2 Sets
8-12 Reps
-
5
Preacher Curl (EZ Bar)1 Set
8-12 Reps
-
6
Cable Crunch3 Sets
8-12 Reps
-
Day 2
1
Bent Over Row (Barbell)2 Sets
5-8 Reps
-
2
Lat Pulldown2 Sets
5-8 Reps
-
3
Single Arm Iso Row2 Sets
5-8 Reps
-
4
Bicep Curl (Dumbbell)2 Sets
8-12 Reps
-
5
Bicep Curl (Cable)1 Set
8-12 Reps
-
6
Cable Crunch3 Sets
8-12 Reps
-