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BoostcampPNG

Upper Lower PPL

by Aaron P.
1 athletes joined

Program Description

Mo-Fr - 5 days a week Sa-Su - Rest Progress weight when hitting all reps.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 05, 2024 10:07
  • Last Edited
    Dec 05, 2024 10:37
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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)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Arnold Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Arnold Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Arnold Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Arnold Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Arnold Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Arnold Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Arnold Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Arnold Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Arnold Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Arnold Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Arnold Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Arnold Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Dumbbell Row
4
12 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Ab Wheel
3
15 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Ab Wheel
3
15 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Ab Wheel
3
15 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Ab Wheel
3
15 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Ab Wheel
3
15 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Ab Wheel
3
15 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Ab Wheel
3
15 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Ab Wheel
3
15 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Ab Wheel
3
15 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Ab Wheel
3
15 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Ab Wheel
3
15 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Ab Wheel
3
15 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Deadlift (Barbell)
4 Sets
6 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Leg Curl
3 Sets
10 Reps
-
5
Standing Calf Raise
4 Sets
15 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Seated Row (Cable)
4 Sets
8 Reps
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
4
Pull-Up (Weighted)
3 Sets
8 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
2
Chest Fly (Cable)
3 Sets
12 Reps
-
3
Arnold Press
4 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Skull Crusher
3 Sets
12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
Day 4
1
Lat Pulldown
4 Sets
12 Reps
-
2
Dumbbell Row
4 Sets
12 Reps
-
3
Face Pull
3 Sets
12 Reps
-
4
Upright Row (Barbell)
3 Sets
15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
6
Farmer's Walk (Weighted)
3 Sets
-
Day 5
1
Squat (Barbell)
4 Sets
10 Reps
-
2
Lying Leg Curl
4 Sets
12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
4
Standing Calf Raise
4 Sets
20 Reps
-
5
Ab Wheel
3 Sets
15 Reps
-
6
Side Crunch (Cable)
3 Sets
15 Reps
-