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BoostcampPNG

2024 Upper-Lower Split

by Rocky R.
1 athletes joined
4.0
(1 rating)

Program Description

To build more muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 09, 2024 08:35
  • Last Edited
    Aug 12, 2024 05:30
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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 (Dumbbell)
4
6-10 reps
2
Lat Pulldown
3
8-12 reps
3
Bent Over Row (Barbell)
3
6-10 reps
4A
Overhead Press (Barbell)
3
7-12 reps
5
Upright Row (Barbell)
3
8-12 reps
6
Pullover (Dumbbell)
2
7
Rear Delt Fly (Machine)
3
10-18 reps
8
Tricep Pushdown (Cable)
2
8-14 reps
9
Overhead Tricep Extension (Cable)
2
8-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-10 reps
1B
Pull-Up (Weighted)
4
6-12 reps
2A
Overhead Press (Barbell)
3
7-12 reps
2B
T-Bar Row
3
8-14 reps
3A
Upright Row (Dumbbell)
3
10-15 reps
3B
Pullover (Dumbbell)
3
8-14 reps
4
Rear Delt Fly (Machine)
3
10-18 reps
5
Tricep Pushdown (Cable)
2
8-14 reps
6
Overhead Tricep Extension (Cable)
2
8-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-10 reps
1B
Pull-Up (Weighted)
4
6-12 reps
2A
Overhead Press (Barbell)
3
7-12 reps
2B
T-Bar Row
3
8-14 reps
3A
Upright Row (Dumbbell)
3
10-15 reps
3B
Pullover (Dumbbell)
3
8-14 reps
4
Rear Delt Fly (Machine)
3
10-18 reps
5
Tricep Pushdown (Cable)
2
8-14 reps
6
Overhead Tricep Extension (Cable)
2
8-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-10 reps
1B
Pull-Up (Weighted)
4
6-12 reps
2A
Overhead Press (Barbell)
3
7-12 reps
2B
T-Bar Row
3
8-14 reps
3A
Upright Row (Dumbbell)
3
10-15 reps
3B
Pullover (Dumbbell)
3
8-14 reps
4
Rear Delt Fly (Machine)
3
10-18 reps
5
Tricep Pushdown (Cable)
2
8-14 reps
6
Overhead Tricep Extension (Cable)
2
8-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-10 reps
1B
Pull-Up (Weighted)
4
6-12 reps
2A
Overhead Press (Barbell)
3
7-12 reps
2B
T-Bar Row
3
8-14 reps
3A
Upright Row (Dumbbell)
3
10-15 reps
3B
Pullover (Dumbbell)
3
8-14 reps
4
Rear Delt Fly (Machine)
3
10-18 reps
5
Tricep Pushdown (Cable)
2
8-14 reps
6
Overhead Tricep Extension (Cable)
2
8-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-10 reps
1B
Pull-Up (Weighted)
4
6-12 reps
2A
Overhead Press (Barbell)
3
7-12 reps
2B
T-Bar Row
3
8-14 reps
3A
Upright Row (Dumbbell)
3
10-15 reps
3B
Pullover (Dumbbell)
3
8-14 reps
4
Rear Delt Fly (Machine)
3
10-18 reps
5
Tricep Pushdown (Cable)
2
8-14 reps
6
Overhead Tricep Extension (Cable)
2
8-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-10 reps
1B
Pull-Up (Weighted)
4
6-12 reps
2A
Overhead Press (Barbell)
3
7-12 reps
2B
T-Bar Row
3
8-14 reps
3A
Upright Row (Dumbbell)
3
10-15 reps
3B
Pullover (Dumbbell)
3
8-14 reps
4
Rear Delt Fly (Machine)
3
10-18 reps
5
Tricep Pushdown (Cable)
2
8-14 reps
6
Overhead Tricep Extension (Cable)
2
8-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-10 reps
1B
Pull-Up (Weighted)
4
6-12 reps
2A
Overhead Press (Barbell)
3
7-12 reps
2B
T-Bar Row
3
8-14 reps
3A
Upright Row (Dumbbell)
3
10-15 reps
3B
Pullover (Dumbbell)
3
8-14 reps
4
Rear Delt Fly (Machine)
3
10-18 reps
5
Tricep Pushdown (Cable)
2
8-14 reps
6
Overhead Tricep Extension (Cable)
2
8-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-10 reps
1B
Pull-Up (Weighted)
4
6-12 reps
2A
Overhead Press (Barbell)
3
7-12 reps
2B
T-Bar Row
3
8-14 reps
3A
Upright Row (Dumbbell)
3
10-15 reps
3B
Pullover (Dumbbell)
3
8-14 reps
4
Rear Delt Fly (Machine)
3
10-18 reps
5
Tricep Pushdown (Cable)
2
8-14 reps
6
Overhead Tricep Extension (Cable)
2
8-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-10 reps
1B
Pull-Up (Weighted)
4
6-12 reps
2A
Overhead Press (Barbell)
3
7-12 reps
2B
T-Bar Row
3
8-14 reps
3A
Upright Row (Dumbbell)
3
10-15 reps
3B
Pullover (Dumbbell)
3
8-14 reps
4
Rear Delt Fly (Machine)
3
10-18 reps
5
Tricep Pushdown (Cable)
2
8-14 reps
6
Overhead Tricep Extension (Cable)
2
8-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-10 reps
1B
Pull-Up (Weighted)
4
6-12 reps
2A
Overhead Press (Barbell)
3
7-12 reps
2B
T-Bar Row
3
8-14 reps
3A
Upright Row (Dumbbell)
3
10-15 reps
3B
Pullover (Dumbbell)
3
8-14 reps
4
Rear Delt Fly (Machine)
3
10-18 reps
5
Tricep Pushdown (Cable)
2
8-14 reps
6
Overhead Tricep Extension (Cable)
2
8-14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-10 reps
1B
Pull-Up (Weighted)
4
6-12 reps
2A
Overhead Press (Barbell)
3
7-12 reps
2B
T-Bar Row
3
8-14 reps
3A
Upright Row (Dumbbell)
3
10-15 reps
3B
Pullover (Dumbbell)
3
8-14 reps
4
Rear Delt Fly (Machine)
3
10-18 reps
5
Tricep Pushdown (Cable)
2
8-14 reps
6
Overhead Tricep Extension (Cable)
2
8-14 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
2
Good Morning
2
8-12 reps
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
4
Decline Crunch (Weighted)
3
8-14 reps
5
Leg Curl
2
8-14 reps
6
Leg Extension
2
AMRAP
7
Hammer Curl
2
20-30 reps
8
Incline Curl (Dumbbell)
2
8-14 reps
9
Neck Curl
2
20-30 reps
10
Neck Extension
2
20-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
2
Good Morning
2
8-12 reps
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
4
Decline Crunch (Weighted)
3
8-14 reps
5
Leg Curl
2
8-14 reps
6
Leg Extension
2
AMRAP
7
Hammer Curl
2
20-30 reps
8
Incline Curl (Dumbbell)
2
8-14 reps
9
Neck Curl
2
20-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
2
Good Morning
2
8-12 reps
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
4
Decline Crunch (Weighted)
3
8-14 reps
5
Leg Curl
2
8-14 reps
6
Leg Extension
2
AMRAP
7
Hammer Curl
2
20-30 reps
8
Incline Curl (Dumbbell)
2
8-14 reps
9
Neck Curl
2
20-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
2
Good Morning
2
8-12 reps
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
4
Decline Crunch (Weighted)
3
8-14 reps
5
Leg Curl
2
8-14 reps
6
Leg Extension
2
AMRAP
7
Hammer Curl
2
20-30 reps
8
Incline Curl (Dumbbell)
2
8-14 reps
9
Neck Curl
2
20-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
2
Good Morning
2
8-12 reps
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
4
Decline Crunch (Weighted)
3
8-14 reps
5
Leg Curl
2
8-14 reps
6
Leg Extension
2
AMRAP
7
Hammer Curl
2
20-30 reps
8
Incline Curl (Dumbbell)
2
8-14 reps
9
Neck Curl
2
20-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
2
Good Morning
2
8-12 reps
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
4
Decline Crunch (Weighted)
3
8-14 reps
5
Leg Curl
2
8-14 reps
6
Leg Extension
2
AMRAP
7
Hammer Curl
2
20-30 reps
8
Incline Curl (Dumbbell)
2
8-14 reps
9
Neck Curl
2
20-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
2
Good Morning
2
8-12 reps
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
4
Decline Crunch (Weighted)
3
8-14 reps
5
Leg Curl
2
8-14 reps
6
Leg Extension
2
AMRAP
7
Hammer Curl
2
20-30 reps
8
Incline Curl (Dumbbell)
2
8-14 reps
9
Neck Curl
2
20-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
2
Good Morning
2
8-12 reps
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
4
Decline Crunch (Weighted)
3
8-14 reps
5
Leg Curl
2
8-14 reps
6
Leg Extension
2
AMRAP
7
Hammer Curl
2
20-30 reps
8
Incline Curl (Dumbbell)
2
8-14 reps
9
Neck Curl
2
20-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
2
Good Morning
2
8-12 reps
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
4
Decline Crunch (Weighted)
3
8-14 reps
5
Leg Curl
2
8-14 reps
6
Leg Extension
2
AMRAP
7
Hammer Curl
2
20-30 reps
8
Incline Curl (Dumbbell)
2
8-14 reps
9
Neck Curl
2
20-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
2
Good Morning
2
8-12 reps
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
4
Decline Crunch (Weighted)
3
8-14 reps
5
Leg Curl
2
8-14 reps
6
Leg Extension
2
AMRAP
7
Hammer Curl
2
20-30 reps
8
Incline Curl (Dumbbell)
2
8-14 reps
9
Neck Curl
2
20-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
2
Good Morning
2
8-12 reps
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
4
Decline Crunch (Weighted)
3
8-14 reps
5
Leg Curl
2
8-14 reps
6
Leg Extension
2
AMRAP
7
Hammer Curl
2
20-30 reps
8
Incline Curl (Dumbbell)
2
8-14 reps
9
Neck Curl
2
20-30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
2
Good Morning
2
8-12 reps
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
4
Decline Crunch (Weighted)
3
8-14 reps
5
Leg Curl
2
8-14 reps
6
Leg Extension
2
AMRAP
7
Hammer Curl
2
20-30 reps
8
Incline Curl (Dumbbell)
2
8-14 reps
9
Neck Curl
2
20-30 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
2
Wide Grip Lat Pulldown
3
8-12 reps
3A
Dip (Weighted)
3
8-14 reps
4
Chest Supported Row (Machine)
3
8-14 reps
5
Pullover (Dumbbell)
3
8-14 reps
6
One Arm Lateral Raise (Cable)
3
8-14 reps
7
Tricep Extension (Cable)
2
8-14 reps
8
Rear Delt Fly (Machine)
2
10-18 reps
9
Tricep Pushdown (Cable)
2
8-14 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
1B
Lat Pulldown
4
8-14 reps
2A
Dip (Weighted)
3
8-14 reps
2B
Chest Supported Row (Dumbbell)
3
8-14 reps
3
Pullover (Dumbbell)
3
8-14 reps
4
One Arm Lateral Raise (Cable)
3
8-14 reps
5
Rear Delt Fly (Machine)
2
10-18 reps
6
Tricep Pushdown (Cable)
2
8-14 reps
7
Tricep Extension (Cable)
2
8-14 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
1B
Lat Pulldown
4
8-14 reps
2A
Dip (Weighted)
3
8-14 reps
2B
Chest Supported Row (Dumbbell)
3
8-14 reps
3
Pullover (Dumbbell)
3
8-14 reps
4
One Arm Lateral Raise (Cable)
3
8-14 reps
5
Rear Delt Fly (Machine)
2
10-18 reps
6
Tricep Pushdown (Cable)
2
8-14 reps
7
Tricep Extension (Cable)
2
8-14 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
1B
Lat Pulldown
4
8-14 reps
2A
Dip (Weighted)
3
8-14 reps
2B
Chest Supported Row (Dumbbell)
3
8-14 reps
3
Pullover (Dumbbell)
3
8-14 reps
4
One Arm Lateral Raise (Cable)
3
8-14 reps
5
Rear Delt Fly (Machine)
2
10-18 reps
6
Tricep Pushdown (Cable)
2
8-14 reps
7
Tricep Extension (Cable)
2
8-14 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
1B
Lat Pulldown
4
8-14 reps
2A
Dip (Weighted)
3
8-14 reps
2B
Chest Supported Row (Dumbbell)
3
8-14 reps
3
Pullover (Dumbbell)
3
8-14 reps
4
One Arm Lateral Raise (Cable)
3
8-14 reps
5
Rear Delt Fly (Machine)
2
10-18 reps
6
Tricep Pushdown (Cable)
2
8-14 reps
7
Tricep Extension (Cable)
2
8-14 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
1B
Lat Pulldown
4
8-14 reps
2A
Dip (Weighted)
3
8-14 reps
2B
Chest Supported Row (Dumbbell)
3
8-14 reps
3
Pullover (Dumbbell)
3
8-14 reps
4
One Arm Lateral Raise (Cable)
3
8-14 reps
5
Rear Delt Fly (Machine)
2
10-18 reps
6
Tricep Pushdown (Cable)
2
8-14 reps
7
Tricep Extension (Cable)
2
8-14 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
1B
Lat Pulldown
4
8-14 reps
2A
Dip (Weighted)
3
8-14 reps
2B
Chest Supported Row (Dumbbell)
3
8-14 reps
3
Pullover (Dumbbell)
3
8-14 reps
4
One Arm Lateral Raise (Cable)
3
8-14 reps
5
Rear Delt Fly (Machine)
2
10-18 reps
6
Tricep Pushdown (Cable)
2
8-14 reps
7
Tricep Extension (Cable)
2
8-14 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
1B
Lat Pulldown
4
8-14 reps
2A
Dip (Weighted)
3
8-14 reps
2B
Chest Supported Row (Dumbbell)
3
8-14 reps
3
Pullover (Dumbbell)
3
8-14 reps
4
One Arm Lateral Raise (Cable)
3
8-14 reps
5
Rear Delt Fly (Machine)
2
10-18 reps
6
Tricep Pushdown (Cable)
2
8-14 reps
7
Tricep Extension (Cable)
2
8-14 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
1B
Lat Pulldown
4
8-14 reps
2A
Dip (Weighted)
3
8-14 reps
2B
Chest Supported Row (Dumbbell)
3
8-14 reps
3
Pullover (Dumbbell)
3
8-14 reps
4
One Arm Lateral Raise (Cable)
3
8-14 reps
5
Rear Delt Fly (Machine)
2
10-18 reps
6
Tricep Pushdown (Cable)
2
8-14 reps
7
Tricep Extension (Cable)
2
8-14 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
1B
Lat Pulldown
4
8-14 reps
2A
Dip (Weighted)
3
8-14 reps
2B
Chest Supported Row (Dumbbell)
3
8-14 reps
3
Pullover (Dumbbell)
3
8-14 reps
4
One Arm Lateral Raise (Cable)
3
8-14 reps
5
Rear Delt Fly (Machine)
2
10-18 reps
6
Tricep Pushdown (Cable)
2
8-14 reps
7
Tricep Extension (Cable)
2
8-14 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
1B
Lat Pulldown
4
8-14 reps
2A
Dip (Weighted)
3
8-14 reps
2B
Chest Supported Row (Dumbbell)
3
8-14 reps
3
Pullover (Dumbbell)
3
8-14 reps
4
One Arm Lateral Raise (Cable)
3
8-14 reps
5
Rear Delt Fly (Machine)
2
10-18 reps
6
Tricep Pushdown (Cable)
2
8-14 reps
7
Tricep Extension (Cable)
2
8-14 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
1B
Lat Pulldown
4
8-14 reps
2A
Dip (Weighted)
3
8-14 reps
2B
Chest Supported Row (Dumbbell)
3
8-14 reps
3
Pullover (Dumbbell)
3
8-14 reps
4
One Arm Lateral Raise (Cable)
3
8-14 reps
5
Rear Delt Fly (Machine)
2
10-18 reps
6
Tricep Pushdown (Cable)
2
8-14 reps
7
Tricep Extension (Cable)
2
8-14 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Walking Lunge (Dumbbell)
2
12-20 reps
4
Decline Crunch (Weighted)
2
8-14 reps
5
Lying Leg Curl
2
10-14 reps
6
Leg Extension
2
AMRAP
7
Hammer Curl
2
20-30 reps
8
Spider Curl
2
10-14 reps
9
Neck Curl
2
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Walking Lunge (Dumbbell)
2
12-20 reps
4
Decline Crunch (Weighted)
2
8-14 reps
5
Lying Leg Curl
2
10-14 reps
6
Leg Extension
2
AMRAP
7
Hammer Curl
2
20-30 reps
8
Spider Curl
2
10-14 reps
9
Neck Curl
2
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Walking Lunge (Dumbbell)
2
12-20 reps
4
Decline Crunch (Weighted)
2
8-14 reps
5
Lying Leg Curl
2
10-14 reps
6
Leg Extension
2
AMRAP
7
Hammer Curl
2
20-30 reps
8
Spider Curl
2
10-14 reps
9
Neck Curl
2
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Walking Lunge (Dumbbell)
2
12-20 reps
4
Decline Crunch (Weighted)
2
8-14 reps
5
Lying Leg Curl
2
10-14 reps
6
Leg Extension
2
AMRAP
7
Hammer Curl
2
20-30 reps
8
Spider Curl
2
10-14 reps
9
Neck Curl
2
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Walking Lunge (Dumbbell)
2
12-20 reps
4
Decline Crunch (Weighted)
2
8-14 reps
5
Lying Leg Curl
2
10-14 reps
6
Leg Extension
2
AMRAP
7
Hammer Curl
2
20-30 reps
8
Spider Curl
2
10-14 reps
9
Neck Curl
2
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Walking Lunge (Dumbbell)
2
12-20 reps
4
Decline Crunch (Weighted)
2
8-14 reps
5
Lying Leg Curl
2
10-14 reps
6
Leg Extension
2
AMRAP
7
Hammer Curl
2
20-30 reps
8
Spider Curl
2
10-14 reps
9
Neck Curl
2
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Walking Lunge (Dumbbell)
2
12-20 reps
4
Decline Crunch (Weighted)
2
8-14 reps
5
Lying Leg Curl
2
10-14 reps
6
Leg Extension
2
AMRAP
7
Hammer Curl
2
20-30 reps
8
Spider Curl
2
10-14 reps
9
Neck Curl
2
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Walking Lunge (Dumbbell)
2
12-20 reps
4
Decline Crunch (Weighted)
2
8-14 reps
5
Lying Leg Curl
2
10-14 reps
6
Leg Extension
2
AMRAP
7
Hammer Curl
2
20-30 reps
8
Spider Curl
2
10-14 reps
9
Neck Curl
2
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Walking Lunge (Dumbbell)
2
12-20 reps
4
Decline Crunch (Weighted)
2
8-14 reps
5
Lying Leg Curl
2
10-14 reps
6
Leg Extension
2
AMRAP
7
Hammer Curl
2
20-30 reps
8
Spider Curl
2
10-14 reps
9
Neck Curl
2
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Walking Lunge (Dumbbell)
2
12-20 reps
4
Decline Crunch (Weighted)
2
8-14 reps
5
Lying Leg Curl
2
10-14 reps
6
Leg Extension
2
AMRAP
7
Hammer Curl
2
20-30 reps
8
Spider Curl
2
10-14 reps
9
Neck Curl
2
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Walking Lunge (Dumbbell)
2
12-20 reps
4
Decline Crunch (Weighted)
2
8-14 reps
5
Lying Leg Curl
2
10-14 reps
6
Leg Extension
2
AMRAP
7
Hammer Curl
2
20-30 reps
8
Spider Curl
2
10-14 reps
9
Neck Curl
2
20-30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Walking Lunge (Dumbbell)
2
12-20 reps
4
Decline Crunch (Weighted)
2
8-14 reps
5
Lying Leg Curl
2
10-14 reps
6
Leg Extension
2
AMRAP
7
Hammer Curl
2
20-30 reps
8
Spider Curl
2
10-14 reps
9
Neck Curl
2
20-30 reps
Week 1
1 / 12 Weeks
Day 4
1
Front Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Walking Lunge (Dumbbell)
2 Sets
12-20 Reps
4
Decline Crunch (Weighted)
2 Sets
8-14 Reps
5
Lying Leg Curl
2 Sets
10-14 Reps
6
Leg Extension
2 Sets
AMRAP
7
Hammer Curl
2 Sets
20-30 Reps
8
Spider Curl
2 Sets
10-14 Reps
9
Neck Curl
2 Sets
20-30 Reps
Day 1
1A
Bench Press (Dumbbell)
4 Sets
6-10 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Bent Over Row (Barbell)
3 Sets
6-10 Reps
4A
Overhead Press (Barbell)
3 Sets
7-12 Reps
5
Upright Row (Barbell)
3 Sets
8-12 Reps
6
Pullover (Dumbbell)
2 Sets
7
Rear Delt Fly (Machine)
3 Sets
10-18 Reps
8
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
9
Overhead Tricep Extension (Cable)
2 Sets
8-14 Reps
Day 2
1
Squat (Barbell)
3 Sets
5-10 Reps
2
Good Morning
2 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Decline Crunch (Weighted)
3 Sets
8-14 Reps
5
Leg Curl
2 Sets
8-14 Reps
6
Leg Extension
2 Sets
AMRAP
7
Hammer Curl
2 Sets
20-30 Reps
8
Incline Curl (Dumbbell)
2 Sets
8-14 Reps
9
Neck Curl
2 Sets
20-30 Reps
10
Neck Extension
2 Sets
20-30 Reps
Day 3
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
3A
Dip (Weighted)
3 Sets
8-14 Reps
4
Chest Supported Row (Machine)
3 Sets
8-14 Reps
5
Pullover (Dumbbell)
3 Sets
8-14 Reps
6
One Arm Lateral Raise (Cable)
3 Sets
8-14 Reps
7
Tricep Extension (Cable)
2 Sets
8-14 Reps
8
Rear Delt Fly (Machine)
2 Sets
10-18 Reps
9
Tricep Pushdown (Cable)
2 Sets
8-14 Reps