Program Description
A Push/ Pull/ Leg split to get you stronger
Program Overview
- LevelBeginner, Novice
- GoalAthletics, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 26, 2024 09:12
- Last EditedMay 08, 2024 02:23
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
1
8 reps
6 reps
3A
Military Press (Barbell)
5
8 reps
3B
Lateral Raise (Dumbbell)
5
8 reps
4A
Chest Press (Machine)
2
3
10 reps
8 reps
4B
Tricep Rope Push Down (Cable)
5
8 reps
5A
Chest Fly (Cable)
2
2
12 reps
10 reps
5B
Push Up
2
2
12 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
3A
Military Press (Barbell)
5
8 reps
3B
Lateral Raise (Dumbbell)
5
8 reps
4A
Chest Press (Machine)
2
3
10 reps
8 reps
4B
Tricep Rope Push Down (Cable)
5
8 reps
5A
Chest Fly (Cable)
2
2
12 reps
10 reps
5B
Push Up
2
2
12 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
3A
Military Press (Barbell)
5
8 reps
3B
Lateral Raise (Dumbbell)
5
8 reps
4A
Chest Press (Machine)
2
3
10 reps
8 reps
4B
Tricep Rope Push Down (Cable)
5
8 reps
5A
Chest Fly (Cable)
2
2
12 reps
10 reps
5B
Push Up
2
2
12 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
3A
Military Press (Barbell)
5
8 reps
3B
Lateral Raise (Dumbbell)
5
8 reps
4A
Chest Press (Machine)
2
3
10 reps
8 reps
4B
Tricep Rope Push Down (Cable)
5
8 reps
5A
Chest Fly (Cable)
2
2
12 reps
10 reps
5B
Push Up
2
2
12 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
3A
Military Press (Barbell)
5
8 reps
3B
Lateral Raise (Dumbbell)
5
8 reps
4A
Chest Press (Machine)
2
3
10 reps
8 reps
4B
Tricep Rope Push Down (Cable)
5
8 reps
5A
Chest Fly (Cable)
2
2
12 reps
10 reps
5B
Push Up
2
2
12 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
3A
Military Press (Barbell)
5
8 reps
3B
Lateral Raise (Dumbbell)
5
8 reps
4A
Chest Press (Machine)
2
3
10 reps
8 reps
4B
Tricep Rope Push Down (Cable)
5
8 reps
5A
Chest Fly (Cable)
2
2
12 reps
10 reps
5B
Push Up
2
2
12 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
4A
Military Press (Barbell)
5
8 reps
4B
Lateral Raise (Dumbbell)
5
8 reps
5
Chest Fly (Cable)
5
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
4A
Military Press (Barbell)
5
8 reps
4B
Lateral Raise (Dumbbell)
5
8 reps
5
Chest Fly (Cable)
5
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
4A
Military Press (Barbell)
5
8 reps
4B
Lateral Raise (Dumbbell)
5
8 reps
5
Chest Fly (Cable)
5
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
3A
Military Press (Barbell)
5
5 reps
4
Chest Fly (Cable)
5
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
3A
Military Press (Barbell)
5
5 reps
4
Chest Fly (Cable)
5
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
3A
Military Press (Barbell)
5
5 reps
4
Chest Fly (Cable)
5
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
2
Deadlift (Barbell)
1
2
3 reps
1 reps
3
Bent Over Row (Barbell)
5
8 reps
4A
Lat Pulldown
3
2
10 reps
8 reps
4B
Seated Row (Cable)
3
2
10 reps
8 reps
5A
Seated Row (Machine)
4
12 reps
5B
Reverse Pec Deck
4
12 reps
6
Alternating Dumbbell Curl
5
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
2
Deadlift (Barbell)
1
2
3 reps
1 reps
3
Bent Over Row (Barbell)
5
8 reps
4A
Lat Pulldown
3
2
10 reps
8 reps
4B
Seated Row (Cable)
3
2
10 reps
8 reps
5A
Seated Row (Machine)
4
12 reps
5B
Reverse Pec Deck
4
12 reps
6
Alternating Dumbbell Curl
5
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
2
Deadlift (Barbell)
1
2
3 reps
1 reps
3
Bent Over Row (Barbell)
5
8 reps
4A
Lat Pulldown
3
2
10 reps
8 reps
4B
Seated Row (Cable)
3
2
10 reps
8 reps
5A
Seated Row (Machine)
4
12 reps
5B
Reverse Pec Deck
4
12 reps
6
Alternating Dumbbell Curl
5
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
2
Deadlift (Barbell)
1
2
3 reps
1 reps
3
Bent Over Row (Barbell)
5
8 reps
4A
Lat Pulldown
3
2
10 reps
8 reps
4B
Seated Row (Cable)
3
2
10 reps
8 reps
5A
Seated Row (Machine)
4
12 reps
5B
Reverse Pec Deck
4
12 reps
6
Alternating Dumbbell Curl
5
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
2
Deadlift (Barbell)
1
2
3 reps
1 reps
3
Bent Over Row (Barbell)
5
8 reps
4A
Lat Pulldown
3
2
10 reps
8 reps
4B
Seated Row (Cable)
3
2
10 reps
8 reps
5A
Seated Row (Machine)
4
12 reps
5B
Reverse Pec Deck
4
12 reps
6
Alternating Dumbbell Curl
5
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
2
Deadlift (Barbell)
1
2
3 reps
1 reps
3
Bent Over Row (Barbell)
5
8 reps
4A
Lat Pulldown
3
2
10 reps
8 reps
4B
Seated Row (Cable)
3
2
10 reps
8 reps
5A
Seated Row (Machine)
4
12 reps
5B
Reverse Pec Deck
4
12 reps
6
Alternating Dumbbell Curl
5
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
2
Pull-Up (Weighted)
3
5 reps
3
Bent Over Row (Barbell)
5
8 reps
4A
Lat Pulldown
4
1
8 reps
6 reps
5
Alternating Dumbbell Curl
5
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
2
Pull-Up (Weighted)
3
5 reps
3
Bent Over Row (Barbell)
5
8 reps
4A
Lat Pulldown
4
1
8 reps
6 reps
5
Alternating Dumbbell Curl
5
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
2
Pull-Up (Weighted)
3
5 reps
3
Bent Over Row (Barbell)
5
8 reps
4A
Lat Pulldown
4
1
8 reps
6 reps
5
Alternating Dumbbell Curl
5
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
2
Pull-Up (Weighted)
3
5 reps
3
Bent Over Row (Barbell)
5
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
2
Pull-Up (Weighted)
3
5 reps
3
Bent Over Row (Barbell)
5
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
2
Pull-Up (Weighted)
3
5 reps
3
Bent Over Row (Barbell)
5
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
12 reps
10 reps
8 reps
2
Front Squat (Barbell)
3
12 reps
3
Hack Squat
4
12 reps
4
Hip Bridge March
5
12 reps
5
Hanging Leg Raise
3
2
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
12 reps
10 reps
8 reps
2
Front Squat (Barbell)
3
12 reps
3
Hack Squat
4
12 reps
4
Hip Bridge March
5
12 reps
5
Hanging Leg Raise
3
2
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
12 reps
10 reps
8 reps
2
Front Squat (Barbell)
3
12 reps
3
Hack Squat
4
12 reps
4
Hip Bridge March
5
12 reps
5
Hanging Leg Raise
3
2
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
12 reps
10 reps
8 reps
2
Front Squat (Barbell)
3
12 reps
3
Hack Squat
4
12 reps
4
Hip Bridge March
5
12 reps
5
Hanging Leg Raise
3
2
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
12 reps
10 reps
8 reps
2
Front Squat (Barbell)
3
12 reps
3
Hack Squat
4
12 reps
4
Hip Bridge March
5
12 reps
5
Hanging Leg Raise
3
2
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
12 reps
10 reps
8 reps
2
Front Squat (Barbell)
3
12 reps
3
Hack Squat
4
12 reps
4
Hip Bridge March
5
12 reps
5
Hanging Leg Raise
3
2
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Belt Squat
3
8 reps
3
Hack Squat
3
8 reps
4
Hip Bridge March
5
12 reps
5
Hanging Leg Raise
3
2
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Belt Squat
3
8 reps
3
Hack Squat
3
8 reps
4
Hip Bridge March
5
12 reps
5
Hanging Leg Raise
3
2
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Belt Squat
3
8 reps
3
Hack Squat
3
8 reps
4
Hip Bridge March
5
12 reps
5
Hanging Leg Raise
3
2
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Belt Squat
5
5 reps
3
Hip Bridge March
5
12 reps
4
Hanging Leg Raise
3
2
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Belt Squat
5
5 reps
3
Hip Bridge March
5
12 reps
4
Hanging Leg Raise
3
2
12 reps
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Belt Squat
5
5 reps
3
Hip Bridge March
5
12 reps
4
Hanging Leg Raise
3
2
12 reps
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
3A
Military Press (Barbell)
5
8 reps
3B
Lateral Raise (Dumbbell)
5
8 reps
4A
Chest Press (Machine)
2
3
10 reps
8 reps
4B
Tricep Rope Push Down (Cable)
5
8 reps
5A
Tricep Extension (Dumbbell)
5
8 reps
5B
Push Up
5
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
3A
Military Press (Barbell)
5
8 reps
3B
Lateral Raise (Dumbbell)
5
8 reps
4A
Chest Press (Machine)
2
3
10 reps
8 reps
4B
Tricep Rope Push Down (Cable)
5
8 reps
5A
Tricep Extension (Dumbbell)
5
8 reps
5B
Push Up
5
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
3A
Military Press (Barbell)
5
8 reps
3B
Lateral Raise (Dumbbell)
5
8 reps
4A
Chest Press (Machine)
2
3
10 reps
8 reps
4B
Tricep Rope Push Down (Cable)
5
8 reps
5A
Tricep Extension (Dumbbell)
5
8 reps
5B
Push Up
5
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
3A
Military Press (Barbell)
5
8 reps
3B
Lateral Raise (Dumbbell)
5
8 reps
4A
Chest Press (Machine)
2
3
10 reps
8 reps
4B
Tricep Rope Push Down (Cable)
5
8 reps
5A
Tricep Extension (Dumbbell)
5
8 reps
5B
Push Up
5
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
3A
Military Press (Barbell)
5
8 reps
3B
Lateral Raise (Dumbbell)
5
8 reps
4A
Chest Press (Machine)
2
3
10 reps
8 reps
4B
Tricep Rope Push Down (Cable)
5
8 reps
5A
Tricep Extension (Dumbbell)
5
8 reps
5B
Push Up
5
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
3A
Military Press (Barbell)
5
8 reps
3B
Lateral Raise (Dumbbell)
5
8 reps
4A
Chest Press (Machine)
2
3
10 reps
8 reps
4B
Tricep Rope Push Down (Cable)
5
8 reps
5A
Tricep Extension (Dumbbell)
5
8 reps
5B
Push Up
5
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
2
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
4A
Military Press (Barbell)
5
8 reps
4B
Lateral Raise (Dumbbell)
5
8 reps
5A
Chest Press (Machine)
2
3
10 reps
8 reps
5B
Tricep Rope Push Down (Cable)
5
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
2
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
4A
Military Press (Barbell)
5
8 reps
4B
Lateral Raise (Dumbbell)
5
8 reps
5A
Chest Press (Machine)
2
3
10 reps
8 reps
5B
Tricep Rope Push Down (Cable)
5
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
2
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
4A
Military Press (Barbell)
5
8 reps
4B
Lateral Raise (Dumbbell)
5
8 reps
5A
Chest Press (Machine)
2
3
10 reps
8 reps
5B
Tricep Rope Push Down (Cable)
5
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
4A
Military Press (Barbell)
5
5 reps
5
Chest Fly (Cable)
5
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
4A
Military Press (Barbell)
5
5 reps
5
Chest Fly (Cable)
5
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
4A
Military Press (Barbell)
5
5 reps
5
Chest Fly (Cable)
5
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
2
Deadlift (Barbell)
1
2
3 reps
1 reps
3
Bent Over Row (Barbell)
5
8 reps
4A
Lat Pulldown
3
2
10 reps
8 reps
4B
Seated Row (Cable)
3
2
10 reps
8 reps
5A
Seated Row (Machine)
4
12 reps
5B
Reverse Pec Deck
4
12 reps
6A
Hammer Curl
4
12 reps
6B
Bicep Curl (Cable)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
2
Deadlift (Barbell)
1
2
3 reps
1 reps
3
Bent Over Row (Barbell)
5
8 reps
4A
Lat Pulldown
3
2
10 reps
8 reps
4B
Seated Row (Cable)
3
2
10 reps
8 reps
5A
Seated Row (Machine)
4
12 reps
5B
Reverse Pec Deck
4
12 reps
6A
Hammer Curl
4
12 reps
6B
Bicep Curl (Cable)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
2
Deadlift (Barbell)
1
2
3 reps
1 reps
3
Bent Over Row (Barbell)
5
8 reps
4A
Lat Pulldown
3
2
10 reps
8 reps
4B
Seated Row (Cable)
3
2
10 reps
8 reps
5A
Seated Row (Machine)
4
12 reps
5B
Reverse Pec Deck
4
12 reps
6A
Hammer Curl
4
12 reps
6B
Bicep Curl (Cable)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
2
Deadlift (Barbell)
1
2
3 reps
1 reps
3
Bent Over Row (Barbell)
5
8 reps
4A
Lat Pulldown
3
2
10 reps
8 reps
4B
Seated Row (Cable)
3
2
10 reps
8 reps
5A
Seated Row (Machine)
4
12 reps
5B
Reverse Pec Deck
4
12 reps
6A
Hammer Curl
4
12 reps
6B
Bicep Curl (Cable)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
2
Deadlift (Barbell)
1
2
3 reps
1 reps
3
Bent Over Row (Barbell)
5
8 reps
4A
Lat Pulldown
3
2
10 reps
8 reps
4B
Seated Row (Cable)
3
2
10 reps
8 reps
5A
Seated Row (Machine)
4
12 reps
5B
Reverse Pec Deck
4
12 reps
6A
Hammer Curl
4
12 reps
6B
Bicep Curl (Cable)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
2
Deadlift (Barbell)
1
2
3 reps
1 reps
3
Bent Over Row (Barbell)
5
8 reps
4A
Lat Pulldown
3
2
10 reps
8 reps
4B
Seated Row (Cable)
3
2
10 reps
8 reps
5A
Seated Row (Machine)
4
12 reps
5B
Reverse Pec Deck
4
12 reps
6A
Hammer Curl
4
12 reps
6B
Bicep Curl (Cable)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
2
Bent Over Row (Barbell)
5
8 reps
3A
Lat Pulldown
3
2
10 reps
8 reps
3B
Seated Row (Cable)
3
2
10 reps
8 reps
4
Alternating Dumbbell Curl
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
2
Bent Over Row (Barbell)
5
8 reps
3A
Lat Pulldown
3
2
10 reps
8 reps
3B
Seated Row (Cable)
3
2
10 reps
8 reps
4
Alternating Dumbbell Curl
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
2
Bent Over Row (Barbell)
5
8 reps
3A
Lat Pulldown
3
2
10 reps
8 reps
3B
Seated Row (Cable)
3
2
10 reps
8 reps
4
Alternating Dumbbell Curl
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
8 reps
2
Bent Over Row (Barbell)
5
8 reps
3A
Lat Pulldown
3
2
10 reps
8 reps
3B
Seated Row (Cable)
3
2
10 reps
8 reps
4
Alternating Dumbbell Curl
5
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
8 reps
2
Bent Over Row (Barbell)
5
8 reps
3A
Lat Pulldown
3
2
10 reps
8 reps
3B
Seated Row (Cable)
3
2
10 reps
8 reps
4
Alternating Dumbbell Curl
5
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
8 reps
2
Bent Over Row (Barbell)
5
8 reps
3A
Lat Pulldown
3
2
10 reps
8 reps
3B
Seated Row (Cable)
3
2
10 reps
8 reps
4
Alternating Dumbbell Curl
5
8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
2
Belt Squat
5
5 reps
3
Hack Squat
3
12 reps
4
Hip Bridge March
5
12 reps
5
Hanging Leg Raise
5
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
2
Belt Squat
5
5 reps
3
Hack Squat
3
12 reps
4
Hip Bridge March
5
12 reps
5
Hanging Leg Raise
5
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
2
Belt Squat
5
5 reps
3
Hack Squat
3
12 reps
4
Hip Bridge March
5
12 reps
5
Hanging Leg Raise
5
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
2
Belt Squat
5
5 reps
3
Hack Squat
3
12 reps
4
Hip Bridge March
5
12 reps
5
Hanging Leg Raise
5
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
2
Belt Squat
5
5 reps
3
Hack Squat
3
12 reps
4
Hip Bridge March
5
12 reps
5
Hanging Leg Raise
5
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
2
Belt Squat
5
5 reps
3
Hack Squat
3
12 reps
4
Hip Bridge March
5
12 reps
5
Hanging Leg Raise
5
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
12 reps
10 reps
8 reps
2
Front Squat (Barbell)
3
12 reps
3
Hack Squat
4
12 reps
4
Hip Bridge March
5
12 reps
5
Hanging Leg Raise
3
2
12 reps
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
12 reps
10 reps
8 reps
2
Front Squat (Barbell)
3
12 reps
3
Hack Squat
4
12 reps
4
Hip Bridge March
5
12 reps
5
Hanging Leg Raise
3
2
12 reps
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
12 reps
10 reps
8 reps
2
Front Squat (Barbell)
3
12 reps
3
Hack Squat
4
12 reps
4
Hip Bridge March
5
12 reps
5
Hanging Leg Raise
3
2
12 reps
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Hack Squat
4
8 reps
3
Hip Bridge March
5
12 reps
4
Hanging Leg Raise
3
2
12 reps
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Hack Squat
4
8 reps
3
Hip Bridge March
5
12 reps
4
Hanging Leg Raise
3
2
12 reps
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Hack Squat
4
8 reps
3
Hip Bridge March
5
12 reps
4
Hanging Leg Raise
3
2
12 reps
10 reps
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)4 Sets
1 Set
8 Reps
6 Reps
3A
Military Press (Barbell)5 Sets
8 Reps
3B
Lateral Raise (Dumbbell)5 Sets
8 Reps
4A
Chest Press (Machine)2 Sets
3 Sets
10 Reps
8 Reps
4B
Tricep Rope Push Down (Cable)5 Sets
8 Reps
5A
Chest Fly (Cable)2 Sets
2 Sets
12 Reps
10 Reps
5B
Push Up2 Sets
2 Sets
12 Reps
10 Reps
Day 3
1
Squat (Barbell)1 Set
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
2
Front Squat (Barbell)3 Sets
12 Reps
3
Hack Squat4 Sets
12 Reps
4
Hip Bridge March5 Sets
12 Reps
5
Hanging Leg Raise3 Sets
2 Sets
12 Reps
10 Reps
Day 4
1
Incline Bench Press (Dumbbell)4 Sets
1 Set
8 Reps
6 Reps
3A
Military Press (Barbell)5 Sets
8 Reps
3B
Lateral Raise (Dumbbell)5 Sets
8 Reps
4A
Chest Press (Machine)2 Sets
3 Sets
10 Reps
8 Reps
4B
Tricep Rope Push Down (Cable)5 Sets
8 Reps
5A
Tricep Extension (Dumbbell)5 Sets
8 Reps
5B
Push Up5 Sets
8 Reps
Day 2
1
Wide Grip Pull-Up1 Set
4 Sets
10 Reps
8 Reps
2
Deadlift (Barbell)1 Set
2 Sets
3 Reps
1 Reps
3
Bent Over Row (Barbell)5 Sets
8 Reps
4A
Lat Pulldown3 Sets
2 Sets
10 Reps
8 Reps
4B
Seated Row (Cable)3 Sets
2 Sets
10 Reps
8 Reps
5A
Seated Row (Machine)4 Sets
12 Reps
5B
Reverse Pec Deck4 Sets
12 Reps
6
Alternating Dumbbell Curl5 Sets
8 Reps
Day 5
1
Wide Grip Pull-Up1 Set
4 Sets
10 Reps
8 Reps
2
Deadlift (Barbell)1 Set
2 Sets
3 Reps
1 Reps
3
Bent Over Row (Barbell)5 Sets
8 Reps
4A
Lat Pulldown3 Sets
2 Sets
10 Reps
8 Reps
4B
Seated Row (Cable)3 Sets
2 Sets
10 Reps
8 Reps
5A
Seated Row (Machine)4 Sets
12 Reps
5B
Reverse Pec Deck4 Sets
12 Reps
6A
Hammer Curl4 Sets
12 Reps
6B
Bicep Curl (Cable)4 Sets
12 Reps
Day 6
1
Squat (Barbell)5 Sets
8 Reps
2
Belt Squat5 Sets
5 Reps
3
Hack Squat3 Sets
12 Reps
4
Hip Bridge March5 Sets
12 Reps
5
Hanging Leg Raise5 Sets
12 Reps