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Push,Pull,Legs

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Program Description

Gain Muscle

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 03, 2024 04:46
  • Last Edited
    May 08, 2024 02:25
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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
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Single Arm Tricep Extension (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
-
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Cross Cable Rear Dealt Fly
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Bicep Curl (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
12 reps
-
2
Hip Abductor (Machine)
4
12 reps
-
3
Leg Extension
1
3
12 reps
12 reps
RPE 8
RPE 9
4
Leg Curl
4
12 reps
-
5
Squat (Smith Machine)
4
12 reps
-
6
Goblet Squat
4
12 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Standing Calf Raise
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Pec Deck (Machine)
4 Sets
12 Reps
-
2
Bench Press (Barbell)
4 Sets
12 Reps
-
3
Chest Press (Machine)
4 Sets
12 Reps
-
4
Chest Fly (Cable)
4 Sets
12 Reps
-
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
-
6
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
-
Day 2
1
Wide Grip Lat Pulldown
3 Sets
1 Set
12 Reps
-
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Cross Cable Rear Dealt Fly
3 Sets
12 Reps
-
6
T-Bar Row
3 Sets
12 Reps
-
7
Bicep Curl (Barbell)
3 Sets
12 Reps
-
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
9
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
10
Bicep Curl (Cable)
3 Sets
12 Reps
-
Day 3
1
Hip Adductor (Machine)
4 Sets
12 Reps
-
2
Hip Abductor (Machine)
4 Sets
12 Reps
-
3
Leg Extension
1 Set
3 Sets
12 Reps
12 Reps
@8
@9
4
Leg Curl
4 Sets
12 Reps
-
5
Squat (Smith Machine)
4 Sets
12 Reps
-
6
Goblet Squat
4 Sets
12 Reps
-
7
Leg Press (45 Degrees)
4 Sets
12 Reps
-
8
Standing Calf Raise
4 Sets
12 Reps
-
9
Lying Leg Curl
4 Sets
12 Reps
-
Day 4
1
Pec Deck (Machine)
4 Sets
12 Reps
-
2
Bench Press (Barbell)
4 Sets
12 Reps
-
3
Chest Press (Machine)
4 Sets
12 Reps
-
4
Chest Fly (Cable)
4 Sets
12 Reps
-
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
-
6
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
-
Day 5
1
Wide Grip Lat Pulldown
3 Sets
1 Set
12 Reps
-
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Cross Cable Rear Dealt Fly
3 Sets
12 Reps
-
6
T-Bar Row
3 Sets
12 Reps
-
7
Bicep Curl (Barbell)
3 Sets
12 Reps
-
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
9
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
10
Bicep Curl (Cable)
3 Sets
12 Reps
-
Day 6
1
Hip Adductor (Machine)
4 Sets
12 Reps
-
2
Hip Abductor (Machine)
4 Sets
12 Reps
-
3
Leg Extension
1 Set
3 Sets
12 Reps
12 Reps
@8
@9
4
Leg Curl
4 Sets
12 Reps
-
5
Squat (Smith Machine)
4 Sets
12 Reps
-
6
Goblet Squat
4 Sets
12 Reps
-
7
Leg Press (45 Degrees)
4 Sets
12 Reps
-
8
Standing Calf Raise
4 Sets
12 Reps
-
9
Lying Leg Curl
4 Sets
12 Reps
-
Day 7
1
Run
1 Set
30 mins
-