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PREP 2

by Michael F.

Program Description

To bring you into your show as lean as possible without sacrificing muscle, shape, or performance.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 30, 2026 10:22
  • Last Edited
    Mar 30, 2026 01:23
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.3%
Abs
10.5%
Quadriceps
10.3%
Glutes
9.6%
Triceps
9.4%
Upper Back
8.1%
Biceps
7.4%
Lats
6.7%
Chest
5.4%
Front Delts
4.7%
Lower Back
3.8%
Calves
3.6%
Middle Delts
3.4%
Forearms
2%
Rear Delts
2%
Abductors
0.7%
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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
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2
Hack Squat
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
7
Sissy Squat (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2
Hack Squat
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
7
Sissy Squat (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2
Hack Squat
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
7
Sissy Squat (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2
Hack Squat
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
7
Sissy Squat (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2
Hack Squat
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
7
Sissy Squat (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2
Hack Squat
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
7
Sissy Squat (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2
Hack Squat
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
7
Sissy Squat (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2
Hack Squat
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
7
Sissy Squat (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2
Hack Squat
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
7
Sissy Squat (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2
Hack Squat
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
7
Sissy Squat (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2
Hack Squat
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
7
Sissy Squat (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2
Hack Squat
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
7
Sissy Squat (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-15 reps
-
1B
Leg Curl
3
12-15 reps
-
2
Hack Squat
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
7
Sissy Squat (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Cable Chest Press
3
10-15 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Neutral Grip Bench Press
3
8-10 reps
-
4
Cable y raise
3
12-15 reps
-
5
Lat Pulldown (Single Arm)
3
10-12 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Ab Wheel
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Cable Chest Press
3
10-15 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Neutral Grip Bench Press
3
8-10 reps
-
4
Cable y raise
3
12-15 reps
-
5
Lat Pulldown (Single Arm)
3
10-12 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Ab Wheel
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Cable Chest Press
3
10-15 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Neutral Grip Bench Press
3
8-10 reps
-
4
Cable y raise
3
12-15 reps
-
5
Lat Pulldown (Single Arm)
3
10-12 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Ab Wheel
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Cable Chest Press
3
10-15 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Neutral Grip Bench Press
3
8-10 reps
-
4
Cable y raise
3
12-15 reps
-
5
Lat Pulldown (Single Arm)
3
10-12 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Ab Wheel
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Cable Chest Press
3
10-15 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Neutral Grip Bench Press
3
8-10 reps
-
4
Cable y raise
3
12-15 reps
-
5
Lat Pulldown (Single Arm)
3
10-12 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Ab Wheel
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Cable Chest Press
3
10-15 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Neutral Grip Bench Press
3
8-10 reps
-
4
Cable y raise
3
12-15 reps
-
5
Lat Pulldown (Single Arm)
3
10-12 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Ab Wheel
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Cable Chest Press
3
10-15 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Neutral Grip Bench Press
3
8-10 reps
-
4
Cable y raise
3
12-15 reps
-
5
Lat Pulldown (Single Arm)
3
10-12 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Ab Wheel
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Cable Chest Press
3
10-15 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Neutral Grip Bench Press
3
8-10 reps
-
4
Cable y raise
3
12-15 reps
-
5
Lat Pulldown (Single Arm)
3
10-12 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Ab Wheel
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Cable Chest Press
3
10-15 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Neutral Grip Bench Press
3
8-10 reps
-
4
Cable y raise
3
12-15 reps
-
5
Lat Pulldown (Single Arm)
3
10-12 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Ab Wheel
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Cable Chest Press
3
10-15 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Neutral Grip Bench Press
3
8-10 reps
-
4
Cable y raise
3
12-15 reps
-
5
Lat Pulldown (Single Arm)
3
10-12 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Ab Wheel
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Cable Chest Press
3
10-15 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Neutral Grip Bench Press
3
8-10 reps
-
4
Cable y raise
3
12-15 reps
-
5
Lat Pulldown (Single Arm)
3
10-12 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Ab Wheel
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Cable Chest Press
3
10-15 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Neutral Grip Bench Press
3
8-10 reps
-
4
Cable y raise
3
12-15 reps
-
5
Lat Pulldown (Single Arm)
3
10-12 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Ab Wheel
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Cable Chest Press
3
10-15 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Neutral Grip Bench Press
3
8-10 reps
-
4
Cable y raise
3
12-15 reps
-
5
Lat Pulldown (Single Arm)
3
10-12 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Ab Wheel
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
10-12 reps
-
1B
Hammer Curl (Cable)
3
10-12 reps
-
2
JM Press
3
8-10 reps
-
3
Leaning Dumbbell Lateral Raise
4
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6A
Rear Delt Fly (Cable)
3
12-15 reps
-
6B
Rear Delt Band Stretch
3
20 reps
-
7
Hanging Leg Raise
3
10 reps
-
8
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
10-12 reps
-
1B
Hammer Curl (Cable)
3
10-12 reps
-
2
JM Press
3
8-10 reps
-
3
Leaning Dumbbell Lateral Raise
4
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6A
Rear Delt Fly (Cable)
3
12-15 reps
-
6B
Rear Delt Band Stretch
3
20 reps
-
7
Hanging Leg Raise
3
10 reps
-
8
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
10-12 reps
-
1B
Hammer Curl (Cable)
3
10-12 reps
-
2
JM Press
3
8-10 reps
-
3
Leaning Dumbbell Lateral Raise
4
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6A
Rear Delt Fly (Cable)
3
12-15 reps
-
6B
Rear Delt Band Stretch
3
20 reps
-
7
Hanging Leg Raise
3
10 reps
-
8
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
10-12 reps
-
1B
Hammer Curl (Cable)
3
10-12 reps
-
2
JM Press
3
8-10 reps
-
3
Leaning Dumbbell Lateral Raise
4
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6A
Rear Delt Fly (Cable)
3
12-15 reps
-
6B
Rear Delt Band Stretch
3
20 reps
-
7
Hanging Leg Raise
3
10 reps
-
8
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
10-12 reps
-
1B
Hammer Curl (Cable)
3
10-12 reps
-
2
JM Press
3
8-10 reps
-
3
Leaning Dumbbell Lateral Raise
4
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6A
Rear Delt Fly (Cable)
3
12-15 reps
-
6B
Rear Delt Band Stretch
3
20 reps
-
7
Hanging Leg Raise
3
10 reps
-
8
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
10-12 reps
-
1B
Hammer Curl (Cable)
3
10-12 reps
-
2
JM Press
3
8-10 reps
-
3
Leaning Dumbbell Lateral Raise
4
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6A
Rear Delt Fly (Cable)
3
12-15 reps
-
6B
Rear Delt Band Stretch
3
20 reps
-
7
Hanging Leg Raise
3
10 reps
-
8
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
10-12 reps
-
1B
Hammer Curl (Cable)
3
10-12 reps
-
2
JM Press
3
8-10 reps
-
3
Leaning Dumbbell Lateral Raise
4
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6A
Rear Delt Fly (Cable)
3
12-15 reps
-
6B
Rear Delt Band Stretch
3
20 reps
-
7
Hanging Leg Raise
3
10 reps
-
8
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
10-12 reps
-
1B
Hammer Curl (Cable)
3
10-12 reps
-
2
JM Press
3
8-10 reps
-
3
Leaning Dumbbell Lateral Raise
4
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6A
Rear Delt Fly (Cable)
3
12-15 reps
-
6B
Rear Delt Band Stretch
3
20 reps
-
7
Hanging Leg Raise
3
10 reps
-
8
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
10-12 reps
-
1B
Hammer Curl (Cable)
3
10-12 reps
-
2
JM Press
3
8-10 reps
-
3
Leaning Dumbbell Lateral Raise
4
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6A
Rear Delt Fly (Cable)
3
12-15 reps
-
6B
Rear Delt Band Stretch
3
20 reps
-
7
Hanging Leg Raise
3
10 reps
-
8
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
10-12 reps
-
1B
Hammer Curl (Cable)
3
10-12 reps
-
2
JM Press
3
8-10 reps
-
3
Leaning Dumbbell Lateral Raise
4
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6A
Rear Delt Fly (Cable)
3
12-15 reps
-
6B
Rear Delt Band Stretch
3
20 reps
-
7
Hanging Leg Raise
3
10 reps
-
8
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
10-12 reps
-
1B
Hammer Curl (Cable)
3
10-12 reps
-
2
JM Press
3
8-10 reps
-
3
Leaning Dumbbell Lateral Raise
4
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6A
Rear Delt Fly (Cable)
3
12-15 reps
-
6B
Rear Delt Band Stretch
3
20 reps
-
7
Hanging Leg Raise
3
10 reps
-
8
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
10-12 reps
-
1B
Hammer Curl (Cable)
3
10-12 reps
-
2
JM Press
3
8-10 reps
-
3
Leaning Dumbbell Lateral Raise
4
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6A
Rear Delt Fly (Cable)
3
12-15 reps
-
6B
Rear Delt Band Stretch
3
20 reps
-
7
Hanging Leg Raise
3
10 reps
-
8
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
10-12 reps
-
1B
Hammer Curl (Cable)
3
10-12 reps
-
2
JM Press
3
8-10 reps
-
3
Leaning Dumbbell Lateral Raise
4
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6A
Rear Delt Fly (Cable)
3
12-15 reps
-
6B
Rear Delt Band Stretch
3
20 reps
-
7
Hanging Leg Raise
3
10 reps
-
8
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Hip Thrust (Barbell)
3
6-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Cable Adduction
3
10-12 reps
-
8
Back Extension (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Hip Thrust (Barbell)
3
6-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Cable Adduction
3
10-12 reps
-
8
Back Extension (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Hip Thrust (Barbell)
3
6-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Cable Adduction
3
10-12 reps
-
8
Back Extension (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Hip Thrust (Barbell)
3
6-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Cable Adduction
3
10-12 reps
-
8
Back Extension (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Hip Thrust (Barbell)
3
6-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Cable Adduction
3
10-12 reps
-
8
Back Extension (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Hip Thrust (Barbell)
3
6-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Cable Adduction
3
10-12 reps
-
8
Back Extension (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Hip Thrust (Barbell)
3
6-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Cable Adduction
3
10-12 reps
-
8
Back Extension (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Hip Thrust (Barbell)
3
6-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Cable Adduction
3
10-12 reps
-
8
Back Extension (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Hip Thrust (Barbell)
3
6-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Cable Adduction
3
10-12 reps
-
8
Back Extension (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Hip Thrust (Barbell)
3
6-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Cable Adduction
3
10-12 reps
-
8
Back Extension (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Hip Thrust (Barbell)
3
6-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Cable Adduction
3
10-12 reps
-
8
Back Extension (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Hip Thrust (Barbell)
3
6-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Cable Adduction
3
10-12 reps
-
8
Back Extension (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Hip Thrust (Barbell)
3
6-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Cable Adduction
3
10-12 reps
-
8
Back Extension (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
8-10 reps
-
3
Cable Fly (High To Low)
3
8-12 reps
-
4
Cable Low Row
3
12-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Rolling Tricep Extension (Dumbbell)
3
10-12 reps
-
8
Ab Wheel
3
15 reps
-
9
Pallof Press
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
8-10 reps
-
3
Cable Fly (High To Low)
3
8-12 reps
-
4
Cable Low Row
3
12-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Rolling Tricep Extension (Dumbbell)
3
10-12 reps
-
8
Ab Wheel
3
15 reps
-
9
Pallof Press
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
8-10 reps
-
3
Cable Fly (High To Low)
3
8-12 reps
-
4
Cable Low Row
3
12-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Rolling Tricep Extension (Dumbbell)
3
10-12 reps
-
8
Ab Wheel
3
15 reps
-
9
Pallof Press
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
8-10 reps
-
3
Cable Fly (High To Low)
3
8-12 reps
-
4
Cable Low Row
3
12-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Rolling Tricep Extension (Dumbbell)
3
10-12 reps
-
8
Ab Wheel
3
15 reps
-
9
Pallof Press
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
8-10 reps
-
3
Cable Fly (High To Low)
3
8-12 reps
-
4
Cable Low Row
3
12-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Rolling Tricep Extension (Dumbbell)
3
10-12 reps
-
8
Ab Wheel
3
15 reps
-
9
Pallof Press
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
8-10 reps
-
3
Cable Fly (High To Low)
3
8-12 reps
-
4
Cable Low Row
3
12-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Rolling Tricep Extension (Dumbbell)
3
10-12 reps
-
8
Ab Wheel
3
15 reps
-
9
Pallof Press
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
8-10 reps
-
3
Cable Fly (High To Low)
3
8-12 reps
-
4
Cable Low Row
3
12-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Rolling Tricep Extension (Dumbbell)
3
10-12 reps
-
8
Ab Wheel
3
15 reps
-
9
Pallof Press
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
8-10 reps
-
3
Cable Fly (High To Low)
3
8-12 reps
-
4
Cable Low Row
3
12-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Rolling Tricep Extension (Dumbbell)
3
10-12 reps
-
8
Ab Wheel
3
15 reps
-
9
Pallof Press
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
8-10 reps
-
3
Cable Fly (High To Low)
3
8-12 reps
-
4
Cable Low Row
3
12-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Rolling Tricep Extension (Dumbbell)
3
10-12 reps
-
8
Ab Wheel
3
15 reps
-
9
Pallof Press
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
8-10 reps
-
3
Cable Fly (High To Low)
3
8-12 reps
-
4
Cable Low Row
3
12-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Rolling Tricep Extension (Dumbbell)
3
10-12 reps
-
8
Ab Wheel
3
15 reps
-
9
Pallof Press
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
8-10 reps
-
3
Cable Fly (High To Low)
3
8-12 reps
-
4
Cable Low Row
3
12-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Rolling Tricep Extension (Dumbbell)
3
10-12 reps
-
8
Ab Wheel
3
15 reps
-
9
Pallof Press
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
8-10 reps
-
3
Cable Fly (High To Low)
3
8-12 reps
-
4
Cable Low Row
3
12-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Rolling Tricep Extension (Dumbbell)
3
10-12 reps
-
8
Ab Wheel
3
15 reps
-
9
Pallof Press
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
8-10 reps
-
3
Cable Fly (High To Low)
3
8-12 reps
-
4
Cable Low Row
3
12-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Rolling Tricep Extension (Dumbbell)
3
10-12 reps
-
8
Ab Wheel
3
15 reps
-
9
Pallof Press
3
15 reps
-
Week 1
1 / 13 Weeks
Day 1
1A
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
1B
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Hack Squat
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
6
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
7
Sissy Squat (Weighted)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
Day 2
1A
Incline Cable Chest Press
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
1B
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2B
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Neutral Grip Bench Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Cable y raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Cable Crunch
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Ab Wheel
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 3
1A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
1B
Hammer Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
JM Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Leaning Dumbbell Lateral Raise
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6A
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6B
Rear Delt Band Stretch
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
7
Hanging Leg Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Cable Crunch
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6
Lying Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
7
Cable Adduction
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
8
Back Extension (Weighted)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 5
1
Neutral Grip Dumbbell Bench Press
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Cable Fly (High To Low)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Cable Low Row
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
7
Rolling Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
8
Ab Wheel
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
9
Pallof Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-