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Gym Geek’s 5 Day PPLUL Split - J. Litfin

by M.A.D.
9 athletes joined

Program Description

This increase in frequency and volume is the key advantage of PPLUL over bro splits, since it promotes greater muscle hypertrophy and uses your training time more efficiently. Tips for the PPLUL split Cardio: It’s a good idea to add some cardio alongside your PPLUL split workout routine. Cardio enhances your overall fitness and can increase your endurance. Here are some ways you could include cardio into your routine: * Cardio on rest days: This is a practical option that separates cardio from your strength training. Try to engage in light to moderate cardio like jogging or cycling on these days. * Post-workout cardio: After completing your strength training, incorporate a short, high-intensity cardio session. This burns calories efficiently without draining your energy for lifting. Rest between sets Allow 2-3 minutes of rest between sets for your muscles to recover and to prevent injuries. When lifting heavier weights with a lower rep range, you will need a longer rest period than with high-rep, low weight exercises. Compound exercises typically need a longer rest period than isolation exercises.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 12, 2024 11:49
  • Last Edited
    Oct 21, 2024 05:18
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Cable Crossover
3
10-15 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Cable Crossover
3
10-15 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Cable Crossover
3
10-15 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Cable Crossover
3
10-15 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Cable Crossover
3
10-15 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Cable Crossover
3
10-15 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Cable Crossover
3
10-15 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Cable Crossover
3
10-15 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Cable Crossover
3
10-15 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Cable Crossover
3
10-15 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Cable Crossover
3
10-15 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Cable Crossover
3
10-15 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Concentration Curl
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Concentration Curl
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Concentration Curl
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Concentration Curl
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Concentration Curl
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Concentration Curl
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Concentration Curl
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Concentration Curl
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Concentration Curl
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Concentration Curl
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Concentration Curl
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Pull-Up (Assisted)
3
6-10 reps
-
3
Concentration Curl
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Lunge (Dumbbell)
3
8-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Bent Over Row (Dumbbell)
3
6-10 reps
-
3
Chin-Up (Assisted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Bent Over Row (Dumbbell)
3
6-10 reps
-
3
Chin-Up (Assisted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Bent Over Row (Dumbbell)
3
6-10 reps
-
3
Chin-Up (Assisted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Bent Over Row (Dumbbell)
3
6-10 reps
-
3
Chin-Up (Assisted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Bent Over Row (Dumbbell)
3
6-10 reps
-
3
Chin-Up (Assisted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Bent Over Row (Dumbbell)
3
6-10 reps
-
3
Chin-Up (Assisted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Bent Over Row (Dumbbell)
3
6-10 reps
-
3
Chin-Up (Assisted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Bent Over Row (Dumbbell)
3
6-10 reps
-
3
Chin-Up (Assisted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Bent Over Row (Dumbbell)
3
6-10 reps
-
3
Chin-Up (Assisted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Bent Over Row (Dumbbell)
3
6-10 reps
-
3
Chin-Up (Assisted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Bent Over Row (Dumbbell)
3
6-10 reps
-
3
Chin-Up (Assisted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Bent Over Row (Dumbbell)
3
6-10 reps
-
3
Chin-Up (Assisted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Squat (Barbell)
3
8-10 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Squat (Barbell)
3
8-10 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Squat (Barbell)
3
8-10 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Squat (Barbell)
3
8-10 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Squat (Barbell)
3
8-10 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Squat (Barbell)
3
8-10 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Squat (Barbell)
3
8-10 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Squat (Barbell)
3
8-10 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Squat (Barbell)
3
8-10 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Squat (Barbell)
3
8-10 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Squat (Barbell)
3
8-10 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Squat (Barbell)
3
8-10 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
-
2
Cable Crossover
3 Sets
10-15 Reps
-
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
-
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
-
3
Concentration Curl
3 Sets
8-12 Reps
-
4
Face Pull
3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
8-10 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3
Lunge (Dumbbell)
3 Sets
8-10 Reps
-
4
Leg Curl
2 Sets
8-12 Reps
-
5
Standing Calf Raise
3 Sets
8-12 Reps
-
Day 5
1
Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
-
3
Chin-Up (Assisted)
3 Sets
6-10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
-
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3
Squat (Barbell)
3 Sets
8-10 Reps
-
4
Seated Calf Raise
3 Sets
8-12 Reps
-
Day 4
1
Light Jog
1 Set
15-30 mins
-
Day 7
1
Light Jog
1 Set
15-30 mins
-