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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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
-