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BoostcampPNG

PPL ( PUSH , PULL , LEGS)

by Rachit N.
2 athletes joined

Program Description

• Training at high intensity at moderate volume to maximise muscle growth with lower cns fatigue • Eat adequate protien , carbs , fats to fuel your body • Increase weight by 2.5 kg in main/compound movements once the given rep range is achieved in each & every set • Increase weight by 5 kg in the side exercise once given rep range is achieved

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 02, 2024 03:34
  • Last Edited
    Sep 01, 2024 10:34
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 9.5
2
Seated Row (Cable)
3
10-12 reps
RPE 10
3
Latpullover
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
13-15 reps
RPE 10
4
Standing Calf Raise
3
14-15 reps
RPE 10
Week 1
1 / 9 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Shrug (Barbell)
3 Sets
8-10 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
8-10 Reps
@9.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@10
3
Latpullover
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@9
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
5
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@10
Day 3
1
Leg Press
3 Sets
8-10 Reps
@9.5
2
Lying Leg Curl
2 Sets
12-15 Reps
@10
3
Leg Extension
2 Sets
13-15 Reps
@10
4
Standing Calf Raise
3 Sets
14-15 Reps
@10
Day 6
1
Leg Press
3 Sets
8-10 Reps
@9.5
2
Lying Leg Curl
2 Sets
12-15 Reps
@10
3
Leg Extension
2 Sets
13-15 Reps
@10
4
Standing Calf Raise
3 Sets
14-15 Reps
@10
Day 5
1
Lat Pulldown
2 Sets
8-10 Reps
@9.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@10
3
Latpullover
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@9
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
5
Hammer Curl
3 Sets
12-15 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Shrug (Barbell)
3 Sets
8-10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10