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Push Pull Legs

by Matt Davis
1 athletes joined

Program Description

Push Pull Legs program I intend to use as a 48 year old athlete doing the macrofactor 100 day challenge!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 25, 2025 09:02
  • Last Edited
    Jan 25, 2025 11:39
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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
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Landmine Press
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Landmine Press
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Landmine Press
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Landmine Press
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Landmine Press
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Landmine Press
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Landmine Press
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Landmine Press
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Landmine Press
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Landmine Press
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Landmine Press
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Landmine Press
3
10-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Meadows Row
3
8-10 reps
-
3
TRX Row
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Meadows Row
3
8-10 reps
-
3
TRX Row
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Meadows Row
3
8-10 reps
-
3
TRX Row
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Meadows Row
3
8-10 reps
-
3
TRX Row
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Meadows Row
3
8-10 reps
-
3
TRX Row
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Meadows Row
3
8-10 reps
-
3
TRX Row
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Meadows Row
3
8-10 reps
-
3
TRX Row
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Meadows Row
3
8-10 reps
-
3
TRX Row
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Meadows Row
3
8-10 reps
-
3
TRX Row
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Meadows Row
3
8-10 reps
-
3
TRX Row
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Meadows Row
3
8-10 reps
-
3
TRX Row
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Meadows Row
3
8-10 reps
-
3
TRX Row
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Calf Raise (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Calf Raise (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Calf Raise (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Calf Raise (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Calf Raise (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Calf Raise (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Calf Raise (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Calf Raise (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Calf Raise (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Calf Raise (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Calf Raise (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Pull Through (Cable)
3
12-15 reps
-
5
Calf Raise (Bodyweight)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Push Up
3
AMRAP
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Push Up
3
AMRAP
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Push Up
3
AMRAP
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Push Up
3
AMRAP
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Push Up
3
AMRAP
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Push Up
3
AMRAP
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Push Up
3
AMRAP
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Push Up
3
AMRAP
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Push Up
3
AMRAP
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Push Up
3
AMRAP
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Push Up
3
AMRAP
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Push Up
3
AMRAP
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
3-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Rear Delt Fly (TRX)
3
12-15 reps
-
4
Rear Delt Row
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
3-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Rear Delt Fly (TRX)
3
12-15 reps
-
4
Rear Delt Row
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
3-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Rear Delt Fly (TRX)
3
12-15 reps
-
4
Rear Delt Row
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
3-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Rear Delt Fly (TRX)
3
12-15 reps
-
4
Rear Delt Row
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
3-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Rear Delt Fly (TRX)
3
12-15 reps
-
4
Rear Delt Row
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
3-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Rear Delt Fly (TRX)
3
12-15 reps
-
4
Rear Delt Row
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
3-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Rear Delt Fly (TRX)
3
12-15 reps
-
4
Rear Delt Row
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
3-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Rear Delt Fly (TRX)
3
12-15 reps
-
4
Rear Delt Row
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
3-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Rear Delt Fly (TRX)
3
12-15 reps
-
4
Rear Delt Row
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
3-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Rear Delt Fly (TRX)
3
12-15 reps
-
4
Rear Delt Row
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
3-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Rear Delt Fly (TRX)
3
12-15 reps
-
4
Rear Delt Row
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
3-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Rear Delt Fly (TRX)
3
12-15 reps
-
4
Rear Delt Row
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Good Morning (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Good Morning (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Good Morning (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Good Morning (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Good Morning (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Good Morning (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Good Morning (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Good Morning (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Good Morning (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Good Morning (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Good Morning (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10-12 reps
-
2
Good Morning (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Landmine Press
3 Sets
10-12 Reps
-
4
Chest Fly (Cable)
3 Sets
12-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
2
Meadows Row
3 Sets
8-10 Reps
-
3
TRX Row
3 Sets
8-12 Reps
-
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Hammer Curl (Cable)
3 Sets
12-15 Reps
-
Day 3
1
Hack Squat
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
4
Pull Through (Cable)
3 Sets
12-15 Reps
-
5
Calf Raise (Bodyweight)
4 Sets
AMRAP
-
Day 4
1
Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
2
Push Up
3 Sets
AMRAP
-
3
Chest Fly (Cable)
3 Sets
12-15 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
Day 5
1
Lat Pulldown (Close Grip)
3 Sets
3-12 Reps
-
2
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
-
3
Rear Delt Fly (TRX)
3 Sets
12-15 Reps
-
4
Rear Delt Row
3 Sets
10-12 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
Day 6
1
Step-Up (Weighted)
3 Sets
10-12 Reps
-
2
Good Morning (Bodyweight)
3 Sets
AMRAP
-
3
Hack Squat
3 Sets
10-12 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
5
Standing Calf Raise
4 Sets
15-20 Reps
-