Program Description
Balanced Physique development on a 5 day Push Pull Legs Upper Lower split.
Program Overview
- LevelIntermediate, Novice, Beginner
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedMar 31, 2024 10:39
- Last EditedSep 01, 2024 02:58
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
3-8 reps
6-10 reps
2
Chin-Up (Weighted)
4
5-10 reps
3
Chest Fly (Machine)
3
10-15 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Tricep Pushdown (Cable)
3
12-20 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
3-8 reps
6-10 reps
2
Chin-Up (Weighted)
4
5-10 reps
3
Chest Fly (Machine)
3
10-15 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Tricep Pushdown (Cable)
3
12-20 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
3-8 reps
6-10 reps
2
Chin-Up (Weighted)
4
5-10 reps
3
Chest Fly (Machine)
3
10-15 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Tricep Pushdown (Cable)
3
12-20 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
3-8 reps
6-10 reps
2
Chin-Up (Weighted)
4
5-10 reps
3
Chest Fly (Machine)
3
10-15 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Tricep Pushdown (Cable)
3
12-20 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
3-8 reps
6-10 reps
2
Chin-Up (Weighted)
4
5-10 reps
3
Chest Fly (Machine)
3
10-15 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Tricep Pushdown (Cable)
3
12-20 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
3-8 reps
6-10 reps
2
Chin-Up (Weighted)
2
5-10 reps
3
Chest Fly (Machine)
2
10-15 reps
4
Chest Supported Row (Machine)
2
8-12 reps
5
Tricep Pushdown (Cable)
2
12-20 reps
6
Lateral Raise (Dumbbell)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
3
Back Extension (Weighted)
3
8-12 reps
4
Leg Extension
3
10-15 reps
5
Bicep Curl (Dumbbell)
4
6-12 reps
6
Seated Calf Raise
4
10-15 reps
7
Hip Adductor (Machine)
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
3
Back Extension (Weighted)
3
8-12 reps
4
Leg Extension
3
10-15 reps
5
Bicep Curl (Dumbbell)
4
6-12 reps
6
Seated Calf Raise
4
10-15 reps
7
Hip Adductor (Machine)
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
3
Back Extension (Weighted)
3
8-12 reps
4
Leg Extension
3
10-15 reps
5
Bicep Curl (Dumbbell)
4
6-12 reps
6
Seated Calf Raise
4
10-15 reps
7
Hip Adductor (Machine)
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
3
Back Extension (Weighted)
3
8-12 reps
4
Leg Extension
3
10-15 reps
5
Bicep Curl (Dumbbell)
4
6-12 reps
6
Seated Calf Raise
4
10-15 reps
7
Hip Adductor (Machine)
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
3
Back Extension (Weighted)
3
8-12 reps
4
Leg Extension
3
10-15 reps
5
Bicep Curl (Dumbbell)
4
6-12 reps
6
Seated Calf Raise
4
10-15 reps
7
Hip Adductor (Machine)
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
3
Back Extension (Weighted)
2
8-12 reps
4
Leg Extension
2
10-15 reps
5
Bicep Curl (Dumbbell)
2
6-12 reps
6
Seated Calf Raise
2
10-15 reps
7
Hip Adductor (Machine)
2
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
2
Seated Row (Cable)
3
8-12 reps
3
Underhand Lat Pulldown
3
10-15 reps
4
Lateral Raise (Dumbbell)
4
12-20 reps
5
Face Pull
3
12-20 reps
6
Shrug (Dumbbell)
3
8-12 reps
7
Hip Abductor (Machine)
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
2
Seated Row (Cable)
3
8-12 reps
3
Underhand Lat Pulldown
3
10-15 reps
4
Lateral Raise (Dumbbell)
4
12-20 reps
5
Face Pull
3
12-20 reps
6
Shrug (Dumbbell)
3
8-12 reps
7
Hip Abductor (Machine)
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
2
Seated Row (Cable)
3
8-12 reps
3
Underhand Lat Pulldown
3
10-15 reps
4
Lateral Raise (Dumbbell)
4
12-20 reps
5
Face Pull
3
12-20 reps
6
Shrug (Dumbbell)
3
8-12 reps
7
Hip Abductor (Machine)
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
6-10 reps
2
Seated Row (Cable)
3
8-12 reps
3
Underhand Lat Pulldown
3
10-15 reps
4
Lateral Raise (Dumbbell)
4
12-20 reps
5
Face Pull
3
12-20 reps
6
Shrug (Dumbbell)
4
8-12 reps
7
Hip Abductor (Machine)
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
6-10 reps
2
Seated Row (Cable)
3
8-12 reps
3
Underhand Lat Pulldown
3
10-15 reps
4
Lateral Raise (Dumbbell)
4
12-20 reps
5
Face Pull
3
12-20 reps
6
Shrug (Dumbbell)
4
8-12 reps
7
Hip Abductor (Machine)
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-10 reps
2
Seated Row (Cable)
2
8-12 reps
3
Underhand Lat Pulldown
2
10-15 reps
4
Lateral Raise (Dumbbell)
2
12-20 reps
5
Face Pull
2
12-20 reps
6
Shrug (Dumbbell)
2
8-12 reps
7
Hip Abductor (Machine)
2
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-12 reps
2
Chest Press (Machine)
3
6-12 reps
3
Preacher Curl (Barbell)
3
8-12 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Skull Crusher
3
6-10 reps
6
Bicep Curl (Cable)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-12 reps
2
Chest Press (Machine)
3
6-12 reps
3
Preacher Curl (Barbell)
3
8-12 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Skull Crusher
3
6-10 reps
6
Bicep Curl (Cable)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
5-8 reps
5-12 reps
2
Chest Press (Machine)
3
6-12 reps
3
Preacher Curl (Barbell)
3
8-12 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Skull Crusher
3
6-10 reps
6
Bicep Curl (Cable)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5-8 reps
5-12 reps
2
Chest Press (Machine)
4
6-12 reps
3
Preacher Curl (Barbell)
3
8-12 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Skull Crusher
3
6-10 reps
6
Bicep Curl (Cable)
4
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5-8 reps
5-12 reps
2
Chest Press (Machine)
4
6-12 reps
3
Preacher Curl (Barbell)
3
8-12 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Skull Crusher
3
6-10 reps
6
Bicep Curl (Cable)
4
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-12 reps
2
Chest Press (Machine)
2
6-12 reps
3
Preacher Curl (Barbell)
2
8-12 reps
4
Shoulder Press (Machine)
2
8-12 reps
5
Skull Crusher
2
6-10 reps
6
Bicep Curl (Cable)
2
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
5-10 reps
2
Glute Bridge (Barbell)
3
8-12 reps
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
4
Lying Leg Curl
2
10-15 reps
5
One Arm Lateral Raise (Cable)
3
10-15 reps
6
Seated Calf Raise
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
5-10 reps
2
Glute Bridge (Barbell)
3
8-12 reps
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
4
Lying Leg Curl
2
10-15 reps
5
One Arm Lateral Raise (Cable)
3
10-15 reps
6
Seated Calf Raise
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
5-10 reps
2
Glute Bridge (Barbell)
3
8-12 reps
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
4
Lying Leg Curl
2
10-15 reps
5
One Arm Lateral Raise (Cable)
3
10-15 reps
6
Seated Calf Raise
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3-5 reps
5-10 reps
2
Glute Bridge (Barbell)
4
8-12 reps
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
4
Lying Leg Curl
2
10-15 reps
5
One Arm Lateral Raise (Cable)
3
10-15 reps
6
Seated Calf Raise
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3-5 reps
5-10 reps
2
Glute Bridge (Barbell)
4
8-12 reps
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
4
Lying Leg Curl
2
10-15 reps
5
One Arm Lateral Raise (Cable)
3
10-15 reps
6
Seated Calf Raise
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-10 reps
2
Glute Bridge (Barbell)
2
8-12 reps
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
4
Lying Leg Curl
2
10-15 reps
5
One Arm Lateral Raise (Cable)
2
10-15 reps
6
Seated Calf Raise
2
15-20 reps
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)1 Set
3 Sets
3-8 Reps
6-10 Reps
2
Chin-Up (Weighted)4 Sets
5-10 Reps
3
Chest Fly (Machine)3 Sets
10-15 Reps
4
Chest Supported Row (Machine)3 Sets
8-12 Reps
5
Tricep Pushdown (Cable)3 Sets
12-20 Reps
6
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
Day 2
1
Leg Press (45 Degrees)4 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)3 Sets
6-10 Reps
3
Back Extension (Weighted)3 Sets
8-12 Reps
4
Leg Extension3 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)4 Sets
6-12 Reps
6
Seated Calf Raise4 Sets
10-15 Reps
7
Hip Adductor (Machine)3 Sets
10-20 Reps
Day 3
1
T-Bar Row3 Sets
6-10 Reps
2
Seated Row (Cable)3 Sets
8-12 Reps
3
Underhand Lat Pulldown3 Sets
10-15 Reps
4
Lateral Raise (Dumbbell)4 Sets
12-20 Reps
5
Face Pull3 Sets
12-20 Reps
6
Shrug (Dumbbell)3 Sets
8-12 Reps
7
Hip Abductor (Machine)3 Sets
10-20 Reps
Day 4
1
Incline Bench Press (Barbell)1 Set
2 Sets
5-8 Reps
5-12 Reps
2
Chest Press (Machine)3 Sets
6-12 Reps
3
Preacher Curl (Barbell)3 Sets
8-12 Reps
4
Shoulder Press (Machine)3 Sets
8-12 Reps
5
Skull Crusher3 Sets
6-10 Reps
6
Bicep Curl (Cable)3 Sets
10-15 Reps
Day 5
1
Deadlift (Barbell)1 Set
3 Sets
3-5 Reps
5-10 Reps
2
Glute Bridge (Barbell)3 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
4
Lying Leg Curl2 Sets
10-15 Reps
5
One Arm Lateral Raise (Cable)3 Sets
10-15 Reps
6
Seated Calf Raise4 Sets
15-20 Reps