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Rain U/L Program (1)

by Ekbir S.
1 athletes joined

Program Description

To get jacked stacked juicy and succulent 

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 06, 2026 01:08
  • Last Edited
    Jan 12, 2026 02:18
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.9%
Front Delts
9.2%
Upper Back
9.2%
Biceps
8.8%
Lats
7.5%
Calves
7.5%
Abs
6.9%
Hamstrings
6.7%
Chest
5.9%
Forearms
5.9%
Quadriceps
5.4%
Glutes
5%
Middle Delts
4.2%
Rear Delts
3.3%
Lower Back
1.7%
Abductors
1.2%
Adductors
0.8%
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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
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
2A
Behind-the-Neck Press (Barbell)
2
8-11 reps
-
2B
Seated Row (Cable)
1
6-12 reps
-
3
JM Press (Smith Machine)
2
6-10 reps
-
4A
Preacher Curl (EZ Bar)
2
6-12 reps
-
4B
Reverse Pec Deck
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
2A
Behind-the-Neck Press (Barbell)
2
8-11 reps
-
2B
Seated Row (Cable)
1
6-12 reps
-
3
JM Press (Smith Machine)
2
6-10 reps
-
4A
Preacher Curl (EZ Bar)
2
6-12 reps
-
4B
Reverse Pec Deck
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
2A
Behind-the-Neck Press (Barbell)
2
8-11 reps
-
2B
Seated Row (Cable)
1
6-12 reps
-
3
JM Press (Smith Machine)
2
6-10 reps
-
4A
Preacher Curl (EZ Bar)
2
6-12 reps
-
4B
Reverse Pec Deck
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
2A
Behind-the-Neck Press (Barbell)
2
8-11 reps
-
2B
Seated Row (Cable)
1
6-12 reps
-
3
JM Press (Smith Machine)
2
6-10 reps
-
4A
Preacher Curl (EZ Bar)
2
6-12 reps
-
4B
Reverse Pec Deck
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
2A
Behind-the-Neck Press (Barbell)
2
8-11 reps
-
2B
Seated Row (Cable)
1
6-12 reps
-
3
JM Press (Smith Machine)
2
6-10 reps
-
4A
Preacher Curl (EZ Bar)
2
6-12 reps
-
4B
Reverse Pec Deck
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
2A
Behind-the-Neck Press (Barbell)
2
8-11 reps
-
2B
Seated Row (Cable)
1
6-12 reps
-
3
JM Press (Smith Machine)
2
6-10 reps
-
4A
Preacher Curl (EZ Bar)
2
6-12 reps
-
4B
Reverse Pec Deck
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
2A
Behind-the-Neck Press (Barbell)
2
8-11 reps
-
2B
Seated Row (Cable)
1
6-12 reps
-
3
JM Press (Smith Machine)
2
6-10 reps
-
4A
Preacher Curl (EZ Bar)
2
6-12 reps
-
4B
Reverse Pec Deck
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
2A
Behind-the-Neck Press (Barbell)
2
8-11 reps
-
2B
Seated Row (Cable)
1
6-12 reps
-
3
JM Press (Smith Machine)
2
6-10 reps
-
4A
Preacher Curl (EZ Bar)
2
6-12 reps
-
4B
Reverse Pec Deck
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
2A
Behind-the-Neck Press (Barbell)
2
8-11 reps
-
2B
Seated Row (Cable)
1
6-12 reps
-
3
JM Press (Smith Machine)
2
6-10 reps
-
4A
Preacher Curl (EZ Bar)
2
6-12 reps
-
4B
Reverse Pec Deck
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
2A
Behind-the-Neck Press (Barbell)
2
8-11 reps
-
2B
Seated Row (Cable)
1
6-12 reps
-
3
JM Press (Smith Machine)
2
6-10 reps
-
4A
Preacher Curl (EZ Bar)
2
6-12 reps
-
4B
Reverse Pec Deck
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
2A
Behind-the-Neck Press (Barbell)
2
8-11 reps
-
2B
Seated Row (Cable)
1
6-12 reps
-
3
JM Press (Smith Machine)
2
6-10 reps
-
4A
Preacher Curl (EZ Bar)
2
6-12 reps
-
4B
Reverse Pec Deck
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
-
2A
Behind-the-Neck Press (Barbell)
2
8-11 reps
-
2B
Seated Row (Cable)
1
6-12 reps
-
3
JM Press (Smith Machine)
2
6-10 reps
-
4A
Preacher Curl (EZ Bar)
2
6-12 reps
-
4B
Reverse Pec Deck
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
-
2
Straight Leg Calf Raise
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
5-9 reps
-
4
Power Shrug
1
6-10 reps
-
5
Decline Sit Up (Weighted)
2
8-12 reps
-
6
Bent Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
-
2
Straight Leg Calf Raise
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
5-9 reps
-
4
Power Shrug
1
6-10 reps
-
5
Decline Sit Up (Weighted)
2
8-12 reps
-
6
Bent Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
-
2
Straight Leg Calf Raise
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
5-9 reps
-
4
Power Shrug
1
6-10 reps
-
5
Decline Sit Up (Weighted)
2
8-12 reps
-
6
Bent Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
-
2
Straight Leg Calf Raise
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
5-9 reps
-
4
Power Shrug
1
6-10 reps
-
5
Decline Sit Up (Weighted)
2
8-12 reps
-
6
Bent Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
-
2
Straight Leg Calf Raise
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
5-9 reps
-
4
Power Shrug
1
6-10 reps
-
5
Decline Sit Up (Weighted)
2
8-12 reps
-
6
Bent Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
-
2
Straight Leg Calf Raise
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
5-9 reps
-
4
Power Shrug
1
6-10 reps
-
5
Decline Sit Up (Weighted)
2
8-12 reps
-
6
Bent Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
-
2
Straight Leg Calf Raise
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
5-9 reps
-
4
Power Shrug
1
6-10 reps
-
5
Decline Sit Up (Weighted)
2
8-12 reps
-
6
Bent Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
-
2
Straight Leg Calf Raise
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
5-9 reps
-
4
Power Shrug
1
6-10 reps
-
5
Decline Sit Up (Weighted)
2
8-12 reps
-
6
Bent Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
-
2
Straight Leg Calf Raise
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
5-9 reps
-
4
Power Shrug
1
6-10 reps
-
5
Decline Sit Up (Weighted)
2
8-12 reps
-
6
Bent Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
-
2
Straight Leg Calf Raise
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
5-9 reps
-
4
Power Shrug
1
6-10 reps
-
5
Decline Sit Up (Weighted)
2
8-12 reps
-
6
Bent Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
-
2
Straight Leg Calf Raise
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
5-9 reps
-
4
Power Shrug
1
6-10 reps
-
5
Decline Sit Up (Weighted)
2
8-12 reps
-
6
Bent Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
-
2
Straight Leg Calf Raise
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
5-9 reps
-
4
Power Shrug
1
6-10 reps
-
5
Decline Sit Up (Weighted)
2
8-12 reps
-
6
Bent Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
AD Press (Smith Machine)
2
6-10 reps
-
1B
Kelso Shrug
1
6-12 reps
-
2A
Fly Press (Dumbbell)
2
6-10 reps
-
2B
Pull-Up (Weighted)
2
6-9 reps
-
3A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-12 reps
-
4A
Hammer Curl (Cable)
1
8-12 reps
-
4B
Reverse Pec Deck
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
AD Press (Smith Machine)
2
6-10 reps
-
1B
Kelso Shrug
1
6-12 reps
-
2A
Fly Press (Dumbbell)
2
6-10 reps
-
2B
Pull-Up (Weighted)
2
6-9 reps
-
3A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-12 reps
-
4A
Hammer Curl (Cable)
1
8-12 reps
-
4B
Reverse Pec Deck
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
AD Press (Smith Machine)
2
6-10 reps
-
1B
Kelso Shrug
1
6-12 reps
-
2A
Fly Press (Dumbbell)
2
6-10 reps
-
2B
Pull-Up (Weighted)
2
6-9 reps
-
3A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-12 reps
-
4A
Hammer Curl (Cable)
1
8-12 reps
-
4B
Reverse Pec Deck
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
AD Press (Smith Machine)
2
6-10 reps
-
1B
Kelso Shrug
1
6-12 reps
-
2A
Fly Press (Dumbbell)
2
6-10 reps
-
2B
Pull-Up (Weighted)
2
6-9 reps
-
3A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-12 reps
-
4A
Hammer Curl (Cable)
1
8-12 reps
-
4B
Reverse Pec Deck
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
AD Press (Smith Machine)
2
6-10 reps
-
1B
Kelso Shrug
1
6-12 reps
-
2A
Fly Press (Dumbbell)
2
6-10 reps
-
2B
Pull-Up (Weighted)
2
6-9 reps
-
3A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-12 reps
-
4A
Hammer Curl (Cable)
1
8-12 reps
-
4B
Reverse Pec Deck
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
AD Press (Smith Machine)
2
6-10 reps
-
1B
Kelso Shrug
1
6-12 reps
-
2A
Fly Press (Dumbbell)
2
6-10 reps
-
2B
Pull-Up (Weighted)
2
6-9 reps
-
3A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-12 reps
-
4A
Hammer Curl (Cable)
1
8-12 reps
-
4B
Reverse Pec Deck
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
AD Press (Smith Machine)
2
6-10 reps
-
1B
Kelso Shrug
1
6-12 reps
-
2A
Fly Press (Dumbbell)
2
6-10 reps
-
2B
Pull-Up (Weighted)
2
6-9 reps
-
3A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-12 reps
-
4A
Hammer Curl (Cable)
1
8-12 reps
-
4B
Reverse Pec Deck
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
AD Press (Smith Machine)
2
6-10 reps
-
1B
Kelso Shrug
1
6-12 reps
-
2A
Fly Press (Dumbbell)
2
6-10 reps
-
2B
Pull-Up (Weighted)
2
6-9 reps
-
3A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-12 reps
-
4A
Hammer Curl (Cable)
1
8-12 reps
-
4B
Reverse Pec Deck
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
AD Press (Smith Machine)
2
6-10 reps
-
1B
Kelso Shrug
1
6-12 reps
-
2A
Fly Press (Dumbbell)
2
6-10 reps
-
2B
Pull-Up (Weighted)
2
6-9 reps
-
3A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-12 reps
-
4A
Hammer Curl (Cable)
1
8-12 reps
-
4B
Reverse Pec Deck
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
AD Press (Smith Machine)
2
6-10 reps
-
1B
Kelso Shrug
1
6-12 reps
-
2A
Fly Press (Dumbbell)
2
6-10 reps
-
2B
Pull-Up (Weighted)
2
6-9 reps
-
3A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-12 reps
-
4A
Hammer Curl (Cable)
1
8-12 reps
-
4B
Reverse Pec Deck
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
AD Press (Smith Machine)
2
6-10 reps
-
1B
Kelso Shrug
1
6-12 reps
-
2A
Fly Press (Dumbbell)
2
6-10 reps
-
2B
Pull-Up (Weighted)
2
6-9 reps
-
3A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-12 reps
-
4A
Hammer Curl (Cable)
1
8-12 reps
-
4B
Reverse Pec Deck
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
AD Press (Smith Machine)
2
6-10 reps
-
1B
Kelso Shrug
1
6-12 reps
-
2A
Fly Press (Dumbbell)
2
6-10 reps
-
2B
Pull-Up (Weighted)
2
6-9 reps
-
3A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-12 reps
-
4A
Hammer Curl (Cable)
1
8-12 reps
-
4B
Reverse Pec Deck
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
8-12 reps
-
2
Leg Press (45 Degrees)
2
5-9 reps
-
3
Hip Thrust (Barbell)
2
6-10 reps
-
4A
Power Shrug
1
6-10 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
8-12 reps
-
2
Leg Press (45 Degrees)
2
5-9 reps
-
3
Hip Thrust (Barbell)
2
6-10 reps
-
4A
Power Shrug
1
6-10 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
8-12 reps
-
2
Leg Press (45 Degrees)
2
5-9 reps
-
3
Hip Thrust (Barbell)
2
6-10 reps
-
4A
Power Shrug
1
6-10 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
8-12 reps
-
2
Leg Press (45 Degrees)
2
5-9 reps
-
3
Hip Thrust (Barbell)
2
6-10 reps
-
4A
Power Shrug
1
6-10 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
8-12 reps
-
2
Leg Press (45 Degrees)
2
5-9 reps
-
3
Hip Thrust (Barbell)
2
6-10 reps
-
4A
Power Shrug
1
6-10 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
8-12 reps
-
2
Leg Press (45 Degrees)
2
5-9 reps
-
3
Hip Thrust (Barbell)
2
6-10 reps
-
4A
Power Shrug
1
6-10 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
8-12 reps
-
2
Leg Press (45 Degrees)
2
5-9 reps
-
3
Hip Thrust (Barbell)
2
6-10 reps
-
4A
Power Shrug
1
6-10 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
8-12 reps
-
2
Leg Press (45 Degrees)
2
5-9 reps
-
3
Hip Thrust (Barbell)
2
6-10 reps
-
4A
Power Shrug
1
6-10 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
8-12 reps
-
2
Leg Press (45 Degrees)
2
5-9 reps
-
3
Hip Thrust (Barbell)
2
6-10 reps
-
4A
Power Shrug
1
6-10 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
8-12 reps
-
2
Leg Press (45 Degrees)
2
5-9 reps
-
3
Hip Thrust (Barbell)
2
6-10 reps
-
4A
Power Shrug
1
6-10 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
8-12 reps
-
2
Leg Press (45 Degrees)
2
5-9 reps
-
3
Hip Thrust (Barbell)
2
6-10 reps
-
4A
Power Shrug
1
6-10 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
8-12 reps
-
2
Leg Press (45 Degrees)
2
5-9 reps
-
3
Hip Thrust (Barbell)
2
6-10 reps
-
4A
Power Shrug
1
6-10 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-10 reps
-
1B
Cable Flexion Row
2
6-11 reps
-
2A
Pullover (Dumbbell)
2
8-12 reps
-
2B
Lateral Raise (Dumbbell)
2
10-20 reps
-
3
Cheat Preacher Curl
2
6-10 reps
-
4A
Tricep Pushdown (Cable)
2
7-11 reps
-
4B
Hammer Curl (Cable)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-10 reps
-
1B
Cable Flexion Row
2
6-11 reps
-
2A
Pullover (Dumbbell)
2
8-12 reps
-
2B
Lateral Raise (Dumbbell)
2
10-20 reps
-
3
Cheat Preacher Curl
2
6-10 reps
-
4A
Tricep Pushdown (Cable)
2
7-11 reps
-
4B
Hammer Curl (Cable)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-10 reps
-
1B
Cable Flexion Row
2
6-11 reps
-
2A
Pullover (Dumbbell)
2
8-12 reps
-
2B
Lateral Raise (Dumbbell)
2
10-20 reps
-
3
Cheat Preacher Curl
2
6-10 reps
-
4A
Tricep Pushdown (Cable)
2
7-11 reps
-
4B
Hammer Curl (Cable)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-10 reps
-
1B
Cable Flexion Row
2
6-11 reps
-
2A
Pullover (Dumbbell)
2
8-12 reps
-
2B
Lateral Raise (Dumbbell)
2
10-20 reps
-
3
Cheat Preacher Curl
2
6-10 reps
-
4A
Tricep Pushdown (Cable)
2
7-11 reps
-
4B
Hammer Curl (Cable)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-10 reps
-
1B
Cable Flexion Row
2
6-11 reps
-
2A
Pullover (Dumbbell)
2
8-12 reps
-
2B
Lateral Raise (Dumbbell)
2
10-20 reps
-
3
Cheat Preacher Curl
2
6-10 reps
-
4A
Tricep Pushdown (Cable)
2
7-11 reps
-
4B
Hammer Curl (Cable)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-10 reps
-
1B
Cable Flexion Row
2
6-11 reps
-
2A
Pullover (Dumbbell)
2
8-12 reps
-
2B
Lateral Raise (Dumbbell)
2
10-20 reps
-
3
Cheat Preacher Curl
2
6-10 reps
-
4A
Tricep Pushdown (Cable)
2
7-11 reps
-
4B
Hammer Curl (Cable)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-10 reps
-
1B
Cable Flexion Row
2
6-11 reps
-
2A
Pullover (Dumbbell)
2
8-12 reps
-
2B
Lateral Raise (Dumbbell)
2
10-20 reps
-
3
Cheat Preacher Curl
2
6-10 reps
-
4A
Tricep Pushdown (Cable)
2
7-11 reps
-
4B
Hammer Curl (Cable)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-10 reps
-
1B
Cable Flexion Row
2
6-11 reps
-
2A
Pullover (Dumbbell)
2
8-12 reps
-
2B
Lateral Raise (Dumbbell)
2
10-20 reps
-
3
Cheat Preacher Curl
2
6-10 reps
-
4A
Tricep Pushdown (Cable)
2
7-11 reps
-
4B
Hammer Curl (Cable)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-10 reps
-
1B
Cable Flexion Row
2
6-11 reps
-
2A
Pullover (Dumbbell)
2
8-12 reps
-
2B
Lateral Raise (Dumbbell)
2
10-20 reps
-
3
Cheat Preacher Curl
2
6-10 reps
-
4A
Tricep Pushdown (Cable)
2
7-11 reps
-
4B
Hammer Curl (Cable)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-10 reps
-
1B
Cable Flexion Row
2
6-11 reps
-
2A
Pullover (Dumbbell)
2
8-12 reps
-
2B
Lateral Raise (Dumbbell)
2
10-20 reps
-
3
Cheat Preacher Curl
2
6-10 reps
-
4A
Tricep Pushdown (Cable)
2
7-11 reps
-
4B
Hammer Curl (Cable)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-10 reps
-
1B
Cable Flexion Row
2
6-11 reps
-
2A
Pullover (Dumbbell)
2
8-12 reps
-
2B
Lateral Raise (Dumbbell)
2
10-20 reps
-
3
Cheat Preacher Curl
2
6-10 reps
-
4A
Tricep Pushdown (Cable)
2
7-11 reps
-
4B
Hammer Curl (Cable)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-10 reps
-
1B
Cable Flexion Row
2
6-11 reps
-
2A
Pullover (Dumbbell)
2
8-12 reps
-
2B
Lateral Raise (Dumbbell)
2
10-20 reps
-
3
Cheat Preacher Curl
2
6-10 reps
-
4A
Tricep Pushdown (Cable)
2
7-11 reps
-
4B
Hammer Curl (Cable)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
8-12 reps
-
1B
Leg Curl
2
8-12 reps
-
2A
Side Bend (Dumbbell)
2
8-12 reps
-
2B
Hip Adductor (Machine)
1
8-12 reps
-
3
Straight Leg Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
8-12 reps
-
1B
Leg Curl
2
8-12 reps
-
2A
Side Bend (Dumbbell)
2
8-12 reps
-
2B
Hip Adductor (Machine)
1
8-12 reps
-
3
Straight Leg Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
8-12 reps
-
1B
Leg Curl
2
8-12 reps
-
2A
Side Bend (Dumbbell)
2
8-12 reps
-
2B
Hip Adductor (Machine)
1
8-12 reps
-
3
Straight Leg Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
8-12 reps
-
1B
Leg Curl
2
8-12 reps
-
2A
Side Bend (Dumbbell)
2
8-12 reps
-
2B
Hip Adductor (Machine)
1
8-12 reps
-
3
Straight Leg Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
8-12 reps
-
1B
Leg Curl
2
8-12 reps
-
2A
Side Bend (Dumbbell)
2
8-12 reps
-
2B
Hip Adductor (Machine)
1
8-12 reps
-
3
Straight Leg Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
8-12 reps
-
1B
Leg Curl
2
8-12 reps
-
2A
Side Bend (Dumbbell)
2
8-12 reps
-
2B
Hip Adductor (Machine)
1
8-12 reps
-
3
Straight Leg Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
8-12 reps
-
1B
Leg Curl
2
8-12 reps
-
2A
Side Bend (Dumbbell)
2
8-12 reps
-
2B
Hip Adductor (Machine)
1
8-12 reps
-
3
Straight Leg Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
8-12 reps
-
1B
Leg Curl
2
8-12 reps
-
2A
Side Bend (Dumbbell)
2
8-12 reps
-
2B
Hip Adductor (Machine)
1
8-12 reps
-
3
Straight Leg Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
8-12 reps
-
1B
Leg Curl
2
8-12 reps
-
2A
Side Bend (Dumbbell)
2
8-12 reps
-
2B
Hip Adductor (Machine)
1
8-12 reps
-
3
Straight Leg Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
8-12 reps
-
1B
Leg Curl
2
8-12 reps
-
2A
Side Bend (Dumbbell)
2
8-12 reps
-
2B
Hip Adductor (Machine)
1
8-12 reps
-
3
Straight Leg Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
8-12 reps
-
1B
Leg Curl
2
8-12 reps
-
2A
Side Bend (Dumbbell)
2
8-12 reps
-
2B
Hip Adductor (Machine)
1
8-12 reps
-
3
Straight Leg Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
8-12 reps
-
1B
Leg Curl
2
8-12 reps
-
2A
Side Bend (Dumbbell)
2
8-12 reps
-
2B
Hip Adductor (Machine)
1
8-12 reps
-
3
Straight Leg Calf Raise
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 3
1A
AD Press (Smith Machine)
2 Sets
6-10 Reps
-
1B
Kelso Shrug
1 Set
6-12 Reps
-
2A
Fly Press (Dumbbell)
2 Sets
6-10 Reps
-
2B
Pull-Up (Weighted)
2 Sets
6-9 Reps
-
3A
Seated Overhead Extension (EZ Bar)
2 Sets
8-12 Reps
-
3B
Incline Curl (Dumbbell)
2 Sets
6-12 Reps
-
4A
Hammer Curl (Cable)
1 Set
8-12 Reps
-
4B
Reverse Pec Deck
1 Set
8-12 Reps
-
Day 4
1
Seated Calf Raise
3 Sets
8-12 Reps
-
2
Leg Press (45 Degrees)
2 Sets
5-9 Reps
-
3
Hip Thrust (Barbell)
2 Sets
6-10 Reps
-
4A
Power Shrug
1 Set
6-10 Reps
-
4B
Cable Crunch
2 Sets
10-15 Reps
-
Day 6
1A
Leg Extension
2 Sets
8-12 Reps
-
1B
Leg Curl
2 Sets
8-12 Reps
-
2A
Side Bend (Dumbbell)
2 Sets
8-12 Reps
-
2B
Hip Adductor (Machine)
1 Set
8-12 Reps
-
3
Straight Leg Calf Raise
3 Sets
8-12 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
-
2
Straight Leg Calf Raise
3 Sets
8-12 Reps
-
3
Leg Press (45 Degrees)
2 Sets
5-9 Reps
-
4
Power Shrug
1 Set
6-10 Reps
-
5
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
-
6
Bent Leg Raise
1 Set
AMRAP
-
Day 1
1A
Bench Press (Barbell)
2 Sets
5-8 Reps
-
1B
Pull-Up (Neutral Grip, Weighted)
2 Sets
4-8 Reps
-
2A
Behind-the-Neck Press (Barbell)
2 Sets
8-11 Reps
-
2B
Seated Row (Cable)
1 Set
6-12 Reps
-
3
JM Press (Smith Machine)
2 Sets
6-10 Reps
-
4A
Preacher Curl (EZ Bar)
2 Sets
6-12 Reps
-
4B
Reverse Pec Deck
1 Set
8-12 Reps
-
Day 5
1A
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
-
1B
Cable Flexion Row
2 Sets
6-11 Reps
-
2A
Pullover (Dumbbell)
2 Sets
8-12 Reps
-
2B
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
-
3
Cheat Preacher Curl
2 Sets
6-10 Reps
-
4A
Tricep Pushdown (Cable)
2 Sets
7-11 Reps
-
4B
Hammer Curl (Cable)
1 Set
8-12 Reps
-