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Coolcicada's push pull legs from bodybuilding forum

by Nath
71 athletes joined

Program Description

I recommend downloading simple workout log if on android to track workouts there instead of on this app as it's very buggy Build muscle and strength following progressive overload. Best results when bulking. Designed to run 6 days a week. So. P p l rest p p l... Or p p l p p l rest repeat Start out conservative with your numbers and do not add more than 2.5kg each time you can add weight. I myself have made great gains doing this program in the past and highly recommend it. Rest times 2 - 5 minutes. 2 minutes minimum.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 22, 2024 03:13
  • Last Edited
    Dec 18, 2024 10:32
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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
5 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
3
10-12 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
3
10-12 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
3
10-12 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
3
10-12 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
3
10-12 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
3
10-12 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
3
10-12 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
3
10-12 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
3
10-12 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
3
10-12 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
3
10-12 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
3
10-12 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
3
8-10 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (Barbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Barbell Row
3 Sets
5 Reps
-
2
Lat Pulldown
3 Sets
8-10 Reps
-
3
Seated Row (Cable)
3 Sets
8-10 Reps
-
4
Face Pull
3 Sets
10-12 Reps
-
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
-
6
Hammer Curl
3 Sets
10-12 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
-
3
Overhead Press (Barbell)
3 Sets
5 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
5
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
-
7
Shrug (Barbell)
3 Sets
10-12 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
-
3
Overhead Press (Barbell)
3 Sets
5 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
5
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
-
7
Shrug (Barbell)
3 Sets
10-12 Reps
-
Day 5
1
Barbell Row
3 Sets
5 Reps
-
2
Lat Pulldown
3 Sets
8-10 Reps
-
3
Seated Row (Cable)
3 Sets
8-10 Reps
-
4
Face Pull
3 Sets
10-12 Reps
-
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
-
6
Hammer Curl
3 Sets
10-12 Reps
-
Day 6
1
Squat (Barbell)
4 Sets
5 Reps
-
2
Leg Extension
3 Sets
10-12 Reps
-
3
Seated Hamstring Curl
3 Sets
10-12 Reps
-
4
Seated Calf Raise
5 Sets
10-12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
-
2
Leg Extension
3 Sets
10-12 Reps
-
3
Hamstring Curl
3 Sets
10-12 Reps
-
4
Seated Calf Raise
5 Sets
10-12 Reps
-