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BoostcampPNG

Push Pull Leg

by Ravi kumar

Program Description

Fat loose, Lean Muscle Growth and Strength Gain. 1 warm up set 3 working set

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 16, 2024 08:10
  • Last Edited
    Oct 13, 2024 09:43

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
8
Cable Crunch
4
15 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
8
Cable Crunch
4
15 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
8
Cable Crunch
4
15 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
8
Cable Crunch
4
15 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
8
Cable Crunch
4
15 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
8
Cable Crunch
4
15 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
8
Cable Crunch
4
15 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
8
Cable Crunch
4
15 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
8
Cable Crunch
4
15 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
8
Cable Crunch
4
15 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
8
Cable Crunch
4
15 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
8
Cable Crunch
4
15 reps
-
9
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
8
Alternating Dumbbell Curl
4
10 reps
-
9
Hammer Curl
4
10 reps
-
10
Shrug (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
8
Alternating Dumbbell Curl
4
10 reps
-
9
Hammer Curl
4
10 reps
-
10
Shrug (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
8
Alternating Dumbbell Curl
4
10 reps
-
9
Hammer Curl
4
10 reps
-
10
Shrug (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
8
Alternating Dumbbell Curl
4
10 reps
-
9
Hammer Curl
4
10 reps
-
10
Shrug (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
8
Alternating Dumbbell Curl
4
10 reps
-
9
Hammer Curl
4
10 reps
-
10
Shrug (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
8
Alternating Dumbbell Curl
4
10 reps
-
9
Hammer Curl
4
10 reps
-
10
Shrug (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
8
Alternating Dumbbell Curl
4
10 reps
-
9
Hammer Curl
4
10 reps
-
10
Shrug (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
8
Alternating Dumbbell Curl
4
10 reps
-
9
Hammer Curl
4
10 reps
-
10
Shrug (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
8
Alternating Dumbbell Curl
4
10 reps
-
9
Hammer Curl
4
10 reps
-
10
Shrug (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
8
Alternating Dumbbell Curl
4
10 reps
-
9
Hammer Curl
4
10 reps
-
10
Shrug (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
8
Alternating Dumbbell Curl
4
10 reps
-
9
Hammer Curl
4
10 reps
-
10
Shrug (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Face Pull
4
10 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
8
Alternating Dumbbell Curl
4
10 reps
-
9
Hammer Curl
4
10 reps
-
10
Shrug (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Walking Lunge
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Walking Lunge
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Walking Lunge
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Walking Lunge
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Walking Lunge
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Walking Lunge
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Walking Lunge
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Walking Lunge
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Walking Lunge
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Walking Lunge
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Walking Lunge
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hamstring Curl
4
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Walking Lunge
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Shoulder Press (Machine)
4
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Shoulder Press (Machine)
4
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Shoulder Press (Machine)
4
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Shoulder Press (Machine)
4
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Shoulder Press (Machine)
4
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Shoulder Press (Machine)
4
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Shoulder Press (Machine)
4
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Shoulder Press (Machine)
4
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Shoulder Press (Machine)
4
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Shoulder Press (Machine)
4
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Shoulder Press (Machine)
4
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Shoulder Press (Machine)
4
10 reps
-
6
Single Arm Tricep Extension (Cable)
4
10 reps
-
7
Single Arm Overhead Tricep Extension
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Straight Arm Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Hammer Curl
4
10 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8
Preacher Curl (Barbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Straight Arm Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Hammer Curl
4
10 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8
Preacher Curl (Barbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Straight Arm Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Hammer Curl
4
10 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8
Preacher Curl (Barbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Straight Arm Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Hammer Curl
4
10 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8
Preacher Curl (Barbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Straight Arm Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Hammer Curl
4
10 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8
Preacher Curl (Barbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Straight Arm Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Hammer Curl
4
10 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8
Preacher Curl (Barbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Straight Arm Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Hammer Curl
4
10 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8
Preacher Curl (Barbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Straight Arm Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Hammer Curl
4
10 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8
Preacher Curl (Barbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Straight Arm Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Hammer Curl
4
10 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8
Preacher Curl (Barbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Straight Arm Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Hammer Curl
4
10 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8
Preacher Curl (Barbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Straight Arm Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Hammer Curl
4
10 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8
Preacher Curl (Barbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Straight Arm Pulldown
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
-
6
Hammer Curl
4
10 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
8
Preacher Curl (Barbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Split Squat (Dumbbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Split Squat (Dumbbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Split Squat (Dumbbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Split Squat (Dumbbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Split Squat (Dumbbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Split Squat (Dumbbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Split Squat (Dumbbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Split Squat (Dumbbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Split Squat (Dumbbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Split Squat (Dumbbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Split Squat (Dumbbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Split Squat (Dumbbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
8
Cable Crunch
4
10 reps
-
Week 1
1 / 12 Weeks
Day 4
1
Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
3
Lateral Raise (Cable)
4 Sets
10 Reps
-
4
Chest Fly (Cable)
4 Sets
10 Reps
-
5
Shoulder Press (Machine)
4 Sets
10 Reps
-
6
Single Arm Tricep Extension (Cable)
4 Sets
10 Reps
-
7
Single Arm Overhead Tricep Extension
4 Sets
10 Reps
-
Day 5
1
Single Arm Row (Dumbbell)
4 Sets
10 Reps
-
2
Seated Row (Cable)
4 Sets
10 Reps
-
3
Lat Pulldown
4 Sets
10 Reps
-
4
Straight Arm Pulldown
4 Sets
10 Reps
-
5
Reverse Pec Deck
4 Sets
10 Reps
-
6
Hammer Curl
4 Sets
10 Reps
-
7
Incline Curl (Dumbbell)
4 Sets
10 Reps
-
8
Preacher Curl (Barbell)
4 Sets
10 Reps
-
9
Shrug (Dumbbell)
4 Sets
10 Reps
-
Day 2
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
2
Bent Over Row (Barbell)
4 Sets
10 Reps
-
3
Seated Row (Cable)
4 Sets
10 Reps
-
4
Lat Pulldown
4 Sets
10 Reps
-
5
Reverse Pec Deck
4 Sets
10 Reps
-
6
Face Pull
4 Sets
10 Reps
-
7
Bicep Curl (Cable)
4 Sets
10 Reps
-
8
Alternating Dumbbell Curl
4 Sets
10 Reps
-
9
Hammer Curl
4 Sets
10 Reps
-
10
Shrug (Barbell)
4 Sets
10 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Bench Press (Barbell)
4 Sets
10 Reps
-
3
Chest Fly (Cable)
4 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
-
7
Single Arm Overhead Tricep Extension
4 Sets
10 Reps
-
8
Cable Crunch
4 Sets
15 Reps
-
9
Hanging Leg Raise
4 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
-
2
Leg Press (45 Degrees)
4 Sets
10 Reps
-
3
Leg Extension
4 Sets
10 Reps
-
4
Hamstring Curl
4 Sets
10 Reps
-
5
Standing Calf Raise
4 Sets
10 Reps
-
6
Walking Lunge
4 Sets
10 Reps
-
7
Hanging Leg Raise
4 Sets
10 Reps
-
8
Cable Crunch
4 Sets
10 Reps
-
Day 6
1
Squat (Barbell)
4 Sets
10 Reps
-
2
Leg Press
4 Sets
10 Reps
-
3
Leg Extension
4 Sets
10 Reps
-
4
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
5
Seated Calf Raise
4 Sets
10 Reps
-
6
Split Squat (Dumbbell)
4 Sets
10 Reps
-
7
Hanging Leg Raise
4 Sets
10 Reps
-
8
Cable Crunch
4 Sets
10 Reps
-