logo
BoostcampPNG

Bodybuilding Push Legs Pull

by Benjamin S.

Program Description

Bodybuilding program which is designed to be run 4 times per week. Start with the minimal volume and increase as needed. Rotate between the workouts as needed.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 22, 2024 03:19
  • Last Edited
    Jun 23, 2024 01:05

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
2
Incline Bench Press (Dumbbell)
1
8-10 reps
3
Fly Press (Dumbbell)
1
10-12 reps
4
Seated Overhead Press (Barbell)
1
6-8 reps
5
Lateral Raise (Cable)
1
8-10 reps
6
Lateral Raise (Dumbbell)
1
10-12 reps
7
Tricep Rope Push Down (Cable)
1
8-10 reps
8
Seated French Press (Dumbbell)
1
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
2
Incline Bench Press (Dumbbell)
1
8-10 reps
3
Fly Press (Dumbbell)
1
10-12 reps
4
Seated Overhead Press (Barbell)
1
6-8 reps
5
Lateral Raise (Cable)
1
8-10 reps
6
Lateral Raise (Dumbbell)
1
10-12 reps
7
Tricep Rope Push Down (Cable)
1
8-10 reps
8
Seated French Press (Dumbbell)
1
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
2
Incline Bench Press (Dumbbell)
1
8-10 reps
3
Fly Press (Dumbbell)
1
10-12 reps
4
Seated Overhead Press (Barbell)
1
6-8 reps
5
Lateral Raise (Cable)
1
8-10 reps
6
Lateral Raise (Dumbbell)
1
10-12 reps
7
Tricep Rope Push Down (Cable)
1
8-10 reps
8
Seated French Press (Dumbbell)
1
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
2
Incline Bench Press (Dumbbell)
1
8-10 reps
3
Fly Press (Dumbbell)
1
10-12 reps
4
Seated Overhead Press (Barbell)
1
6-8 reps
5
Lateral Raise (Cable)
1
8-10 reps
6
Lateral Raise (Dumbbell)
1
10-12 reps
7
Tricep Rope Push Down (Cable)
1
8-10 reps
8
Seated French Press (Dumbbell)
1
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
2
Incline Bench Press (Dumbbell)
1
8-10 reps
3
Fly Press (Dumbbell)
1
10-12 reps
4
Seated Overhead Press (Barbell)
1
6-8 reps
5
Lateral Raise (Cable)
1
8-10 reps
6
Lateral Raise (Dumbbell)
1
10-12 reps
7
Tricep Rope Push Down (Cable)
1
8-10 reps
8
Seated French Press (Dumbbell)
1
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
2
Incline Bench Press (Dumbbell)
1
8-10 reps
3
Fly Press (Dumbbell)
1
10-12 reps
4
Seated Overhead Press (Barbell)
1
6-8 reps
5
Lateral Raise (Cable)
1
8-10 reps
6
Lateral Raise (Dumbbell)
1
10-12 reps
7
Tricep Rope Push Down (Cable)
1
8-10 reps
8
Seated French Press (Dumbbell)
1
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
2
Incline Bench Press (Dumbbell)
1
8-10 reps
3
Fly Press (Dumbbell)
1
10-12 reps
4
Seated Overhead Press (Barbell)
1
6-8 reps
5
Lateral Raise (Cable)
1
8-10 reps
6
Lateral Raise (Dumbbell)
1
10-12 reps
7
Tricep Rope Push Down (Cable)
1
8-10 reps
8
Seated French Press (Dumbbell)
1
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
2
Incline Bench Press (Dumbbell)
1
8-10 reps
3
Fly Press (Dumbbell)
1
10-12 reps
4
Seated Overhead Press (Barbell)
1
6-8 reps
5
Lateral Raise (Cable)
1
8-10 reps
6
Lateral Raise (Dumbbell)
1
10-12 reps
7
Tricep Rope Push Down (Cable)
1
8-10 reps
8
Seated French Press (Dumbbell)
1
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
2
Seated Leg Curl
1
10-12 reps
3
Hack Squat
1
6-8 reps
4
Leg Press (45 Degrees)
1
8-10 reps
5
Sissy Squat
1
10-12 reps
6
Standing Calf Raise (Machine)
1
8-10 reps
7
Seated Calf Raise (Machine)
1
10-12 reps
8
Cable Crunch
1
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
2
Seated Leg Curl
1
10-12 reps
3
Hack Squat
1
6-8 reps
4
Leg Press (45 Degrees)
1
8-10 reps
5
Sissy Squat
1
10-12 reps
6
Standing Calf Raise (Machine)
1
8-10 reps
7
Seated Calf Raise (Machine)
1
10-12 reps
8
Cable Crunch
1
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
2
Seated Leg Curl
1
10-12 reps
3
Hack Squat
1
6-8 reps
4
Leg Press (45 Degrees)
1
8-10 reps
5
Sissy Squat
1
10-12 reps
6
Standing Calf Raise (Machine)
1
8-10 reps
7
Seated Calf Raise (Machine)
1
10-12 reps
8
Cable Crunch
1
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
2
Seated Leg Curl
1
10-12 reps
3
Hack Squat
1
6-8 reps
4
Leg Press (45 Degrees)
1
8-10 reps
5
Sissy Squat
1
10-12 reps
6
Standing Calf Raise (Machine)
1
8-10 reps
7
Seated Calf Raise (Machine)
1
10-12 reps
8
Cable Crunch
1
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
2
Seated Leg Curl
1
10-12 reps
3
Hack Squat
1
6-8 reps
4
Leg Press (45 Degrees)
1
8-10 reps
5
Sissy Squat
1
10-12 reps
6
Standing Calf Raise (Machine)
1
8-10 reps
7
Seated Calf Raise (Machine)
1
10-12 reps
8
Cable Crunch
1
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
2
Seated Leg Curl
1
10-12 reps
3
Hack Squat
1
6-8 reps
4
Leg Press (45 Degrees)
1
8-10 reps
5
Sissy Squat
1
10-12 reps
6
Standing Calf Raise (Machine)
1
8-10 reps
7
Seated Calf Raise (Machine)
1
10-12 reps
8
Cable Crunch
1
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
2
Seated Leg Curl
1
10-12 reps
3
Hack Squat
1
6-8 reps
4
Leg Press (45 Degrees)
1
8-10 reps
5
Sissy Squat
1
10-12 reps
6
Standing Calf Raise (Machine)
1
8-10 reps
7
Seated Calf Raise (Machine)
1
10-12 reps
8
Cable Crunch
1
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
2
Seated Leg Curl
1
10-12 reps
3
Hack Squat
1
6-8 reps
4
Leg Press (45 Degrees)
1
8-10 reps
5
Sissy Squat
1
10-12 reps
6
Standing Calf Raise (Machine)
1
8-10 reps
7
Seated Calf Raise (Machine)
1
10-12 reps
8
Cable Crunch
1
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
2
Incline Row (Dumbbell)
1
8-10 reps
3
Chin-Up (Weighted)
1
6-8 reps
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
5
Shrug (Barbell)
1
10-12 reps
6
Single Arm Reverse Pec Deck
1
10-12 reps
7
Pinwheel Curl (Dumbbell)
1
10-12 reps
8
Preacher Curl (EZ Bar)
1
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
2
Incline Row (Dumbbell)
1
8-10 reps
3
Chin-Up (Weighted)
1
6-8 reps
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
5
Shrug (Barbell)
1
10-12 reps
6
Single Arm Reverse Pec Deck
1
10-12 reps
7
Pinwheel Curl (Dumbbell)
1
10-12 reps
8
Preacher Curl (EZ Bar)
1
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
2
Incline Row (Dumbbell)
1
8-10 reps
3
Chin-Up (Weighted)
1
6-8 reps
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
5
Shrug (Barbell)
1
10-12 reps
6
Single Arm Reverse Pec Deck
1
10-12 reps
7
Pinwheel Curl (Dumbbell)
1
10-12 reps
8
Preacher Curl (EZ Bar)
1
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
2
Incline Row (Dumbbell)
1
8-10 reps
3
Chin-Up (Weighted)
1
6-8 reps
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
5
Shrug (Barbell)
1
10-12 reps
6
Single Arm Reverse Pec Deck
1
10-12 reps
7
Pinwheel Curl (Dumbbell)
1
10-12 reps
8
Preacher Curl (EZ Bar)
1
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
2
Incline Row (Dumbbell)
1
8-10 reps
3
Chin-Up (Weighted)
1
6-8 reps
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
5
Shrug (Barbell)
1
10-12 reps
6
Single Arm Reverse Pec Deck
1
10-12 reps
7
Pinwheel Curl (Dumbbell)
1
10-12 reps
8
Preacher Curl (EZ Bar)
1
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
2
Incline Row (Dumbbell)
1
8-10 reps
3
Chin-Up (Weighted)
1
6-8 reps
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
5
Shrug (Barbell)
1
10-12 reps
6
Single Arm Reverse Pec Deck
1
10-12 reps
7
Pinwheel Curl (Dumbbell)
1
10-12 reps
8
Preacher Curl (EZ Bar)
1
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
2
Incline Row (Dumbbell)
1
8-10 reps
3
Chin-Up (Weighted)
1
6-8 reps
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
5
Shrug (Barbell)
1
10-12 reps
6
Single Arm Reverse Pec Deck
1
10-12 reps
7
Pinwheel Curl (Dumbbell)
1
10-12 reps
8
Preacher Curl (EZ Bar)
1
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
2
Incline Row (Dumbbell)
1
8-10 reps
3
Chin-Up (Weighted)
1
6-8 reps
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
5
Shrug (Barbell)
1
10-12 reps
6
Single Arm Reverse Pec Deck
1
10-12 reps
7
Pinwheel Curl (Dumbbell)
1
10-12 reps
8
Preacher Curl (EZ Bar)
1
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-8 reps
2
Chest Press (Machine)
1
8-10 reps
3
Dip (Weighted)
1
6-8 reps
4
Shoulder Press (Machine)
1
8-10 reps
5
Incline Lateral Raise (Dumbbell)
1
10-12 reps
6
Lateral Raise (Machine)
1
10-12 reps
7
Single Arm Pushdown
1
8-10 reps
8
Leaning Overhead Extension (Cable)
1
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-8 reps
2
Chest Press (Machine)
1
8-10 reps
3
Dip (Weighted)
1
6-8 reps
4
Shoulder Press (Machine)
1
8-10 reps
5
Incline Lateral Raise (Dumbbell)
1
10-12 reps
6
Lateral Raise (Machine)
1
10-12 reps
7
Single Arm Pushdown
1
8-10 reps
8
Leaning Overhead Extension (Cable)
1
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-8 reps
2
Chest Press (Machine)
1
8-10 reps
3
Dip (Weighted)
1
6-8 reps
4
Shoulder Press (Machine)
1
8-10 reps
5
Incline Lateral Raise (Dumbbell)
1
10-12 reps
6
Lateral Raise (Machine)
1
10-12 reps
7
Single Arm Pushdown
1
8-10 reps
8
Leaning Overhead Extension (Cable)
1
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-8 reps
2
Chest Press (Machine)
1
8-10 reps
3
Dip (Weighted)
1
6-8 reps
4
Shoulder Press (Machine)
1
8-10 reps
5
Incline Lateral Raise (Dumbbell)
1
10-12 reps
6
Lateral Raise (Machine)
1
10-12 reps
7
Single Arm Pushdown
1
8-10 reps
8
Leaning Overhead Extension (Cable)
1
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-8 reps
2
Chest Press (Machine)
1
8-10 reps
3
Dip (Weighted)
1
6-8 reps
4
Shoulder Press (Machine)
1
8-10 reps
5
Incline Lateral Raise (Dumbbell)
1
10-12 reps
6
Lateral Raise (Machine)
1
10-12 reps
7
Single Arm Pushdown
1
8-10 reps
8
Leaning Overhead Extension (Cable)
1
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-8 reps
2
Chest Press (Machine)
1
8-10 reps
3
Dip (Weighted)
1
6-8 reps
4
Shoulder Press (Machine)
1
8-10 reps
5
Incline Lateral Raise (Dumbbell)
1
10-12 reps
6
Lateral Raise (Machine)
1
10-12 reps
7
Single Arm Pushdown
1
8-10 reps
8
Leaning Overhead Extension (Cable)
1
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-8 reps
2
Chest Press (Machine)
1
8-10 reps
3
Dip (Weighted)
1
6-8 reps
4
Shoulder Press (Machine)
1
8-10 reps
5
Incline Lateral Raise (Dumbbell)
1
10-12 reps
6
Lateral Raise (Machine)
1
10-12 reps
7
Single Arm Pushdown
1
8-10 reps
8
Leaning Overhead Extension (Cable)
1
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-8 reps
2
Chest Press (Machine)
1
8-10 reps
3
Dip (Weighted)
1
6-8 reps
4
Shoulder Press (Machine)
1
8-10 reps
5
Incline Lateral Raise (Dumbbell)
1
10-12 reps
6
Lateral Raise (Machine)
1
10-12 reps
7
Single Arm Pushdown
1
8-10 reps
8
Leaning Overhead Extension (Cable)
1
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
8-10 reps
2
Lying Leg Curl
1
10-12 reps
3
Pendulum Squat
1
6-8 reps
4
Squat (Smith Machine)
1
8-10 reps
5
Leg Extension
1
10-12 reps
6
Calf Raise (Leg Press)
1
8-10 reps
7
Single Leg Calf Raise (Dumbbell)
1
10-12 reps
8
Lying Leg Raise (Weighted)
1
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
8-10 reps
2
Lying Leg Curl
1
10-12 reps
3
Pendulum Squat
1
6-8 reps
4
Squat (Smith Machine)
1
8-10 reps
5
Leg Extension
1
10-12 reps
6
Calf Raise (Leg Press)
1
8-10 reps
7
Single Leg Calf Raise (Dumbbell)
1
10-12 reps
8
Lying Leg Raise (Weighted)
1
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
8-10 reps
2
Lying Leg Curl
1
10-12 reps
3
Pendulum Squat
1
6-8 reps
4
Squat (Smith Machine)
1
8-10 reps
5
Leg Extension
1
10-12 reps
6
Calf Raise (Leg Press)
1
8-10 reps
7
Single Leg Calf Raise (Dumbbell)
1
10-12 reps
8
Lying Leg Raise (Weighted)
1
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
8-10 reps
2
Lying Leg Curl
1
10-12 reps
3
Pendulum Squat
1
6-8 reps
4
Squat (Smith Machine)
1
8-10 reps
5
Leg Extension
1
10-12 reps
6
Calf Raise (Leg Press)
1
8-10 reps
7
Single Leg Calf Raise (Dumbbell)
1
10-12 reps
8
Lying Leg Raise (Weighted)
1
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
8-10 reps
2
Lying Leg Curl
1
10-12 reps
3
Pendulum Squat
1
6-8 reps
4
Squat (Smith Machine)
1
8-10 reps
5
Leg Extension
1
10-12 reps
6
Calf Raise (Leg Press)
1
8-10 reps
7
Single Leg Calf Raise (Dumbbell)
1
10-12 reps
8
Lying Leg Raise (Weighted)
1
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
8-10 reps
2
Lying Leg Curl
1
10-12 reps
3
Pendulum Squat
1
6-8 reps
4
Squat (Smith Machine)
1
8-10 reps
5
Leg Extension
1
10-12 reps
6
Calf Raise (Leg Press)
1
8-10 reps
7
Single Leg Calf Raise (Dumbbell)
1
10-12 reps
8
Lying Leg Raise (Weighted)
1
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
8-10 reps
2
Lying Leg Curl
1
10-12 reps
3
Pendulum Squat
1
6-8 reps
4
Squat (Smith Machine)
1
8-10 reps
5
Leg Extension
1
10-12 reps
6
Calf Raise (Leg Press)
1
8-10 reps
7
Single Leg Calf Raise (Dumbbell)
1
10-12 reps
8
Lying Leg Raise (Weighted)
1
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
8-10 reps
2
Lying Leg Curl
1
10-12 reps
3
Pendulum Squat
1
6-8 reps
4
Squat (Smith Machine)
1
8-10 reps
5
Leg Extension
1
10-12 reps
6
Calf Raise (Leg Press)
1
8-10 reps
7
Single Leg Calf Raise (Dumbbell)
1
10-12 reps
8
Lying Leg Raise (Weighted)
1
8-10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
6-8 reps
2
Seated Wide-Grip Row (Cable)
1
8-10 reps
3
Pull-Up (Weighted)
1
6-8 reps
4
Lat Pulldown (Neutral Grip)
1
8-10 reps
5
Shrug (Dumbbell)
1
10-12 reps
6
Single Arm Reverse Cable Fly
1
10-12 reps
7
Preacher Hammer Curl (Dumbbell)
1
10-12 reps
8
Incline Curl (Dumbbell)
1
6-8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
6-8 reps
2
Seated Wide-Grip Row (Cable)
1
8-10 reps
3
Pull-Up (Weighted)
1
6-8 reps
4
Lat Pulldown (Neutral Grip)
1
8-10 reps
5
Shrug (Dumbbell)
1
10-12 reps
6
Single Arm Reverse Cable Fly
1
10-12 reps
7
Preacher Hammer Curl (Dumbbell)
1
10-12 reps
8
Incline Curl (Dumbbell)
1
6-8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
6-8 reps
2
Seated Wide-Grip Row (Cable)
1
8-10 reps
3
Pull-Up (Weighted)
1
6-8 reps
4
Lat Pulldown (Neutral Grip)
1
8-10 reps
5
Shrug (Dumbbell)
1
10-12 reps
6
Single Arm Reverse Cable Fly
1
10-12 reps
7
Preacher Hammer Curl (Dumbbell)
1
10-12 reps
8
Incline Curl (Dumbbell)
1
6-8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
6-8 reps
2
Seated Wide-Grip Row (Cable)
1
8-10 reps
3
Pull-Up (Weighted)
1
6-8 reps
4
Lat Pulldown (Neutral Grip)
1
8-10 reps
5
Shrug (Dumbbell)
1
10-12 reps
6
Single Arm Reverse Cable Fly
1
10-12 reps
7
Preacher Hammer Curl (Dumbbell)
1
10-12 reps
8
Incline Curl (Dumbbell)
1
6-8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
6-8 reps
2
Seated Wide-Grip Row (Cable)
1
8-10 reps
3
Pull-Up (Weighted)
1
6-8 reps
4
Lat Pulldown (Neutral Grip)
1
8-10 reps
5
Shrug (Dumbbell)
1
10-12 reps
6
Single Arm Reverse Cable Fly
1
10-12 reps
7
Preacher Hammer Curl (Dumbbell)
1
10-12 reps
8
Incline Curl (Dumbbell)
1
6-8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
6-8 reps
2
Seated Wide-Grip Row (Cable)
1
8-10 reps
3
Pull-Up (Weighted)
1
6-8 reps
4
Lat Pulldown (Neutral Grip)
1
8-10 reps
5
Shrug (Dumbbell)
1
10-12 reps
6
Single Arm Reverse Cable Fly
1
10-12 reps
7
Preacher Hammer Curl (Dumbbell)
1
10-12 reps
8
Incline Curl (Dumbbell)
1
6-8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
6-8 reps
2
Seated Wide-Grip Row (Cable)
1
8-10 reps
3
Pull-Up (Weighted)
1
6-8 reps
4
Lat Pulldown (Neutral Grip)
1
8-10 reps
5
Shrug (Dumbbell)
1
10-12 reps
6
Single Arm Reverse Cable Fly
1
10-12 reps
7
Preacher Hammer Curl (Dumbbell)
1
10-12 reps
8
Incline Curl (Dumbbell)
1
6-8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
6-8 reps
2
Seated Wide-Grip Row (Cable)
1
8-10 reps
3
Pull-Up (Weighted)
1
6-8 reps
4
Lat Pulldown (Neutral Grip)
1
8-10 reps
5
Shrug (Dumbbell)
1
10-12 reps
6
Single Arm Reverse Cable Fly
1
10-12 reps
7
Preacher Hammer Curl (Dumbbell)
1
10-12 reps
8
Incline Curl (Dumbbell)
1
6-8 reps
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
6-8 Reps
2
Incline Bench Press (Dumbbell)
1 Set
8-10 Reps
3
Fly Press (Dumbbell)
1 Set
10-12 Reps
4
Seated Overhead Press (Barbell)
1 Set
6-8 Reps
5
Lateral Raise (Cable)
1 Set
8-10 Reps
6
Lateral Raise (Dumbbell)
1 Set
10-12 Reps
7
Tricep Rope Push Down (Cable)
1 Set
8-10 Reps
8
Seated French Press (Dumbbell)
1 Set
10-12 Reps
Day 4
1
Incline Bench Press (Barbell)
1 Set
6-8 Reps
2
Chest Press (Machine)
1 Set
8-10 Reps
3
Dip (Weighted)
1 Set
6-8 Reps
4
Shoulder Press (Machine)
1 Set
8-10 Reps
5
Incline Lateral Raise (Dumbbell)
1 Set
10-12 Reps
6
Lateral Raise (Machine)
1 Set
10-12 Reps
7
Single Arm Pushdown
1 Set
8-10 Reps
8
Leaning Overhead Extension (Cable)
1 Set
10-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
2
Seated Leg Curl
1 Set
10-12 Reps
3
Hack Squat
1 Set
6-8 Reps
4
Leg Press (45 Degrees)
1 Set
8-10 Reps
5
Sissy Squat
1 Set
10-12 Reps
6
Standing Calf Raise (Machine)
1 Set
8-10 Reps
7
Seated Calf Raise (Machine)
1 Set
10-12 Reps
8
Cable Crunch
1 Set
10-12 Reps
Day 5
1
Back Extension
1 Set
8-10 Reps
2
Lying Leg Curl
1 Set
10-12 Reps
3
Pendulum Squat
1 Set
6-8 Reps
4
Squat (Smith Machine)
1 Set
8-10 Reps
5
Leg Extension
1 Set
10-12 Reps
6
Calf Raise (Leg Press)
1 Set
8-10 Reps
7
Single Leg Calf Raise (Dumbbell)
1 Set
10-12 Reps
8
Lying Leg Raise (Weighted)
1 Set
8-10 Reps
Day 3
1
Chest Supported Row (T-Bar)
1 Set
6-8 Reps
2
Incline Row (Dumbbell)
1 Set
8-10 Reps
3
Chin-Up (Weighted)
1 Set
6-8 Reps
4
Single Arm Diagonal Pulldown (Machine)
1 Set
8-10 Reps
5
Shrug (Barbell)
1 Set
10-12 Reps
6
Single Arm Reverse Pec Deck
1 Set
10-12 Reps
7
Pinwheel Curl (Dumbbell)
1 Set
10-12 Reps
8
Preacher Curl (EZ Bar)
1 Set
8-10 Reps
Day 6
1
Chest Supported Row (Machine)
1 Set
6-8 Reps
2
Seated Wide-Grip Row (Cable)
1 Set
8-10 Reps
3
Pull-Up (Weighted)
1 Set
6-8 Reps
4
Lat Pulldown (Neutral Grip)
1 Set
8-10 Reps
5
Shrug (Dumbbell)
1 Set
10-12 Reps
6
Single Arm Reverse Cable Fly
1 Set
10-12 Reps
7
Preacher Hammer Curl (Dumbbell)
1 Set
10-12 Reps
8
Incline Curl (Dumbbell)
1 Set
6-8 Reps