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BoostcampPNG

Push pull legs

by anand nandu
3 athletes joined

Program Description

Bodybuilding

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jul 08, 2024 10:49
  • Last Edited
    Aug 25, 2024 10:58
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
High Row
3
-
4
Shrug (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
High Row
3
-
4
Shrug (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
High Row
3
-
4
Shrug (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
High Row
3
-
4
Shrug (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
High Row
3
-
4
Shrug (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
High Row
3
-
4
Shrug (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
High Row
3
-
4
Shrug (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
High Row
3
-
4
Shrug (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
High Row
3
-
4
Shrug (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
High Row
3
-
4
Shrug (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
High Row
3
-
4
Shrug (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
High Row
3
-
4
Shrug (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Barbell)
3
-
6
Good Morning
3
-
7
Hamstring Curl
3
-
8
Leg Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Barbell)
3
-
6
Good Morning
3
-
7
Hamstring Curl
3
-
8
Leg Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Barbell)
3
-
6
Good Morning
3
-
7
Hamstring Curl
3
-
8
Leg Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Barbell)
3
-
6
Good Morning
3
-
7
Hamstring Curl
3
-
8
Leg Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Barbell)
3
-
6
Good Morning
3
-
7
Hamstring Curl
3
-
8
Leg Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Barbell)
3
-
6
Good Morning
3
-
7
Hamstring Curl
3
-
8
Leg Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Barbell)
3
-
6
Good Morning
3
-
7
Hamstring Curl
3
-
8
Leg Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Barbell)
3
-
6
Good Morning
3
-
7
Hamstring Curl
3
-
8
Leg Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Barbell)
3
-
6
Good Morning
3
-
7
Hamstring Curl
3
-
8
Leg Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Barbell)
3
-
6
Good Morning
3
-
7
Hamstring Curl
3
-
8
Leg Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Barbell)
3
-
6
Good Morning
3
-
7
Hamstring Curl
3
-
8
Leg Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Lunge (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Calf Raise
3
-
5
Hip Thrust (Barbell)
3
-
6
Good Morning
3
-
7
Hamstring Curl
3
-
8
Leg Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Skull Crusher (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Cable)
3
-
7
Concentration Curl
3
-
8
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Cable)
3
-
7
Concentration Curl
3
-
8
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Cable)
3
-
7
Concentration Curl
3
-
8
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Cable)
3
-
7
Concentration Curl
3
-
8
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Cable)
3
-
7
Concentration Curl
3
-
8
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Cable)
3
-
7
Concentration Curl
3
-
8
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Cable)
3
-
7
Concentration Curl
3
-
8
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Cable)
3
-
7
Concentration Curl
3
-
8
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Cable)
3
-
7
Concentration Curl
3
-
8
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Cable)
3
-
7
Concentration Curl
3
-
8
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Cable)
3
-
7
Concentration Curl
3
-
8
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Shrug (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Bicep Curl (Cable)
3
-
7
Concentration Curl
3
-
8
Face Pull
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Incline Chest Press (Machine)
3 Sets
-
3
Chest Fly (Machine)
3 Sets
-
4
Overhead Press (Barbell)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
-
7
Skull Crusher (Barbell)
3 Sets
-
Day 4
1
Bench Press (Barbell)
3 Sets
-
2
Incline Chest Press (Machine)
3 Sets
-
3
Chest Fly (Machine)
3 Sets
-
4
Overhead Press (Barbell)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
-
7
Skull Crusher (Barbell)
3 Sets
-
Day 2
1
Pull-Up (Neutral Grip, Weighted)
3 Sets
-
2
Wide Grip Lat Pulldown
3 Sets
-
3
High Row
3 Sets
-
4
Shrug (Dumbbell)
3 Sets
-
5
Bicep Curl (Barbell)
3 Sets
-
6
Hammer Curl
3 Sets
-
7
Preacher Curl (Dumbbell)
3 Sets
-
8
Rear Delt Fly (Machine)
3 Sets
-
Day 5
1
Barbell Row
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Lat Pulldown
3 Sets
-
4
Shrug (Barbell)
3 Sets
-
5
Bicep Curl (Barbell)
3 Sets
-
6
Bicep Curl (Cable)
3 Sets
-
7
Concentration Curl
3 Sets
-
8
Face Pull
3 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Lunge (Dumbbell)
3 Sets
-
3
Leg Extension
3 Sets
-
4
Seated Calf Raise
3 Sets
-
5
Hip Thrust (Barbell)
3 Sets
-
6
Good Morning
3 Sets
-
7
Hamstring Curl
3 Sets
-
8
Leg Press
3 Sets
-