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Hypertrophy: Upper-Legs-PPL

by Thomas V.

Program Description

I was looking for a program that included all muscle groups twice per week but couldn’t find the right split. That’s why I came up with a new split called Upper-Legs-Push-Pull-Legs. The exercises include a lot of machine exercises as I am not consistent with Dumbbell exercises. How does the split work: • Upper (All muscle groups 1x) • Legs 1 (Quads & Glutes) • Push (Chest, Shoulders, & Triceps) • Pull (Back, Biceps, Neck) • Legs 2 (Hamstrings & Glutes) Abs are added to the program where necessary.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 14, 2025 11:40
  • Last Edited
    Mar 30, 2025 03:28
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Reverse Pec Deck
2
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Tricep Pushdown Machine
3
8-12 reps
-
8
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Tricep Pushdown Machine
3
8-12 reps
-
8
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Reverse Pec Deck
2
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Tricep Pushdown Machine
3
8-12 reps
-
8
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Reverse Pec Deck
2
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Tricep Pushdown Machine
3
8-12 reps
-
8
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Reverse Pec Deck
2
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Tricep Pushdown Machine
3
8-12 reps
-
8
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Reverse Pec Deck
2
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Tricep Pushdown Machine
3
8-12 reps
-
8
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Reverse Pec Deck
2
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Tricep Pushdown Machine
3
8-12 reps
-
8
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Reverse Pec Deck
2
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Tricep Pushdown Machine
3
8-12 reps
-
8
Neck Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Leg Press
4
8-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Hip Thrust Smith machine
3
8-12 reps
-
7
Decline Crunch (Weighted)
3
15-20 reps
-
8
Stairmaster
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Leg Press
4
8-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Decline Crunch (Weighted)
3
15-20 reps
-
7
Stairmaster
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Leg Press
4
8-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Hip Thrust Smith machine
3
8-12 reps
-
7
Decline Crunch (Weighted)
3
15-20 reps
-
8
Stairmaster
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Leg Press
4
8-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Hip Thrust Smith machine
3
8-12 reps
-
7
Decline Crunch (Weighted)
3
15-20 reps
-
8
Stairmaster
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Leg Press
4
8-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Hip Thrust Smith machine
3
8-12 reps
-
7
Decline Crunch (Weighted)
3
15-20 reps
-
8
Stairmaster
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Leg Press
4
8-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Hip Thrust Smith machine
3
8-12 reps
-
7
Decline Crunch (Weighted)
3
15-20 reps
-
8
Stairmaster
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Leg Press
4
8-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Hip Thrust Smith machine
3
8-12 reps
-
7
Decline Crunch (Weighted)
3
15-20 reps
-
8
Stairmaster
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Leg Press
4
8-12 reps
-
4
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Hip Thrust Smith machine
3
8-12 reps
-
7
Decline Crunch (Weighted)
3
15-20 reps
-
8
Stairmaster
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Shoulder Press (Machine)
2
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Chest Fly (Cable)
2
8-12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
8
Reverse Pec Deck
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
7
Chest Fly (Cable)
3
8-12 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Shoulder Press (Machine)
2
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Chest Fly (Cable)
2
8-12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
8
Reverse Pec Deck
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Shoulder Press (Machine)
2
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Chest Fly (Cable)
2
8-12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
8
Reverse Pec Deck
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Shoulder Press (Machine)
2
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Chest Fly (Cable)
2
8-12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
8
Reverse Pec Deck
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Shoulder Press (Machine)
2
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Chest Fly (Cable)
2
8-12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
8
Reverse Pec Deck
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Shoulder Press (Machine)
2
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Chest Fly (Cable)
2
8-12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
8
Reverse Pec Deck
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Shoulder Press (Machine)
2
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Chest Fly (Cable)
2
8-12 reps
-
7
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
8
Reverse Pec Deck
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
3
6-10 reps
-
2
Hammer Curl (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Seated Row (Machine)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
7
Neck Curl
3
12-15 reps
-
8
Pull-Up (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
4
6-10 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Seated Row (Machine)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
7
Neck Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
3
6-10 reps
-
2
Hammer Curl (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Seated Row (Machine)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
7
Neck Curl
3
12-15 reps
-
8
Pull-Up (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
3
6-10 reps
-
2
Hammer Curl (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Seated Row (Machine)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
7
Neck Curl
3
12-15 reps
-
8
Pull-Up (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
3
6-10 reps
-
2
Hammer Curl (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Seated Row (Machine)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
7
Neck Curl
3
12-15 reps
-
8
Pull-Up (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
3
6-10 reps
-
2
Hammer Curl (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Seated Row (Machine)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
7
Neck Curl
3
12-15 reps
-
8
Pull-Up (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
3
6-10 reps
-
2
Hammer Curl (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Seated Row (Machine)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
7
Neck Curl
3
12-15 reps
-
8
Pull-Up (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
3
6-10 reps
-
2
Hammer Curl (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Seated Row (Machine)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
12-15 reps
-
7
Neck Curl
3
12-15 reps
-
8
Pull-Up (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Hip Adductor (Machine)
3
12-15 reps
-
3
Leg Curl
3
8-12 reps
-
4
Bulgarian Split Squat (Barbell)
2
8-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Hip Thrust Smith machine
2
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
15-20 reps
-
8
Stairmaster
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Hip Adductor (Machine)
3
12-15 reps
-
3
Leg Curl
4
8-12 reps
-
4
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Hip Thrust Smith machine
2
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
15-20 reps
-
8
Stairmaster
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Hip Adductor (Machine)
3
12-15 reps
-
3
Leg Curl
3
8-12 reps
-
4
Bulgarian Split Squat (Barbell)
2
8-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Hip Thrust Smith machine
2
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
15-20 reps
-
8
Stairmaster
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Hip Adductor (Machine)
3
12-15 reps
-
3
Leg Curl
3
8-12 reps
-
4
Bulgarian Split Squat (Barbell)
2
8-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Hip Thrust Smith machine
2
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
15-20 reps
-
8
Stairmaster
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Hip Adductor (Machine)
3
12-15 reps
-
3
Leg Curl
3
8-12 reps
-
4
Bulgarian Split Squat (Barbell)
2
8-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Hip Thrust Smith machine
2
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
15-20 reps
-
8
Stairmaster
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Hip Adductor (Machine)
3
12-15 reps
-
3
Leg Curl
3
8-12 reps
-
4
Bulgarian Split Squat (Barbell)
2
8-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Hip Thrust Smith machine
2
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
15-20 reps
-
8
Stairmaster
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Hip Adductor (Machine)
3
12-15 reps
-
3
Leg Curl
3
8-12 reps
-
4
Bulgarian Split Squat (Barbell)
2
8-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Hip Thrust Smith machine
2
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
15-20 reps
-
8
Stairmaster
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Hip Adductor (Machine)
3
12-15 reps
-
3
Leg Curl
3
8-12 reps
-
4
Bulgarian Split Squat (Barbell)
2
8-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Hip Thrust Smith machine
2
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
15-20 reps
-
8
Stairmaster
1
10 mins
-
Week 1
1 / 8 Weeks
Day 5
1
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
-
2
Hip Adductor (Machine)
3 Sets
12-15 Reps
-
3
Leg Curl
3 Sets
8-12 Reps
-
4
Bulgarian Split Squat (Barbell)
2 Sets
8-12 Reps
-
5
Seated Calf Raise
3 Sets
12-15 Reps
-
6
Hip Thrust Smith machine
2 Sets
8-12 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
-
8
Stairmaster
1 Set
10 mins
-
Day 1
1
Bench Press (Smith Machine)
3 Sets
5-8 Reps
-
2
Pull-Up (Weighted)
3 Sets
8-12 Reps
-
3
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Reverse Pec Deck
2 Sets
12-15 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
7
Tricep Pushdown Machine
3 Sets
8-12 Reps
-
8
Neck Extension
3 Sets
15-20 Reps
-
Day 2
1
Leg Extension
3 Sets
8-12 Reps
-
2
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
3
Leg Press
4 Sets
8-12 Reps
-
4
Bulgarian Split Squat (Barbell)
3 Sets
8-12 Reps
-
5
Seated Calf Raise
3 Sets
12-15 Reps
-
6
Hip Thrust Smith machine
3 Sets
8-12 Reps
-
7
Decline Crunch (Weighted)
3 Sets
15-20 Reps
-
8
Stairmaster
1 Set
10 mins
-
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
2
Shoulder Press (Machine)
2 Sets
8-12 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
4
Pec Deck (Machine)
3 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
6
Chest Fly (Cable)
2 Sets
8-12 Reps
-
7
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
-
8
Reverse Pec Deck
2 Sets
12-15 Reps
-
Day 4
1
Kroc Row
3 Sets
6-10 Reps
-
2
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Seated Row (Machine)
3 Sets
8-12 Reps
-
6
Shrug (Dumbbell)
3 Sets
12-15 Reps
-
7
Neck Curl
3 Sets
12-15 Reps
-
8
Pull-Up (Weighted)
2 Sets
8-12 Reps
-