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Trainer Winny | UPPER/LOWER SIMPLIFIED

by Devin C.
45 athletes joined

Program Description

This is an example program of for those beginning their bodybuilding journey exploring the Upper Body/Lower Body workout spilt designed by Bodybuilding YouTuber, Trainer Winny, with 10 years of experience & 474k subscribers. The full program explanation can be found in the link below. https://youtu.be/eWPj3ikAExk?si=70_h_yFZwcmM7uBc

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 09, 2024 07:12
  • Last Edited
    Jul 30, 2025 03:35

Summary

Elevate your strength game with Trainer Winny’s UPPER/LOWER SIMPLIFIED program! Over the course of 12 weeks, you'll engage in a balanced 5-day split that targets both upper and lower body muscle groups, ensuring comprehensive development. Each session is thoughtfully designed to maximize gains, featuring essential exercises like squats, deadlifts, and military presses, all tailored to enhance your strength and endurance. Whether you're looking to build muscle or improve your overall fitness, this program will guide you every step of the way. Get ready to transform your physique and crush your goals!
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4.8 Stars with 10, 000+ Ratings
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
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Straight Bar Lat Extension
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Straight Bar Lat Extension
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Straight Bar Lat Extension
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Straight Bar Lat Extension
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Straight Bar Lat Extension
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Straight Bar Lat Extension
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Straight Bar Lat Extension
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Straight Bar Lat Extension
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Straight Bar Lat Extension
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Straight Bar Lat Extension
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Straight Bar Lat Extension
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Straight Bar Lat Extension
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Military Press (Barbell)
3
8-12 reps
-
4
Face Pull
3
12-20 reps
-
5
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
6
Chest Fly (Dumbbell)
3
12-20 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Hammer Curl (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
8-12 reps
-
10
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Military Press (Barbell)
3
8-12 reps
-
4
Face Pull
3
12-20 reps
-
5
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
6
Chest Fly (Dumbbell)
3
12-20 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Hammer Curl (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
8-12 reps
-
10
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Military Press (Barbell)
3
8-12 reps
-
4
Face Pull
3
12-20 reps
-
5
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
6
Chest Fly (Dumbbell)
3
12-20 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Hammer Curl (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
8-12 reps
-
10
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Military Press (Barbell)
3
8-12 reps
-
4
Face Pull
3
12-20 reps
-
5
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
6
Chest Fly (Dumbbell)
3
12-20 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Hammer Curl (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
8-12 reps
-
10
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Military Press (Barbell)
3
8-12 reps
-
4
Face Pull
3
12-20 reps
-
5
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
6
Chest Fly (Dumbbell)
3
12-20 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Hammer Curl (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
8-12 reps
-
10
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Military Press (Barbell)
3
8-12 reps
-
4
Face Pull
3
12-20 reps
-
5
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
6
Chest Fly (Dumbbell)
3
12-20 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Hammer Curl (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
8-12 reps
-
10
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Military Press (Barbell)
3
8-12 reps
-
4
Face Pull
3
12-20 reps
-
5
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
6
Chest Fly (Dumbbell)
3
12-20 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Hammer Curl (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
8-12 reps
-
10
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Military Press (Barbell)
3
8-12 reps
-
4
Face Pull
3
12-20 reps
-
5
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
6
Chest Fly (Dumbbell)
3
12-20 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Hammer Curl (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
8-12 reps
-
10
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Military Press (Barbell)
3
8-12 reps
-
4
Face Pull
3
12-20 reps
-
5
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
6
Chest Fly (Dumbbell)
3
12-20 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Hammer Curl (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
8-12 reps
-
10
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Military Press (Barbell)
3
8-12 reps
-
4
Face Pull
3
12-20 reps
-
5
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
6
Chest Fly (Dumbbell)
3
12-20 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Hammer Curl (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
8-12 reps
-
10
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Military Press (Barbell)
3
8-12 reps
-
4
Face Pull
3
12-20 reps
-
5
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
6
Chest Fly (Dumbbell)
3
12-20 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Hammer Curl (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
8-12 reps
-
10
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Military Press (Barbell)
3
8-12 reps
-
4
Face Pull
3
12-20 reps
-
5
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
6
Chest Fly (Dumbbell)
3
12-20 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Hammer Curl (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
8-12 reps
-
10
Skull Crusher (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Back Extension (Weighted)
3
12-20 reps
-
3
Good Morning
3
8-12 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Leg Press (45 Degrees)
3
12-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
8-15 reps
-
8
Knee Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Back Extension (Weighted)
3
12-20 reps
-
3
Good Morning
3
8-12 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Leg Press (45 Degrees)
3
12-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
8-15 reps
-
8
Knee Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Back Extension (Weighted)
3
12-20 reps
-
3
Good Morning
3
8-12 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Leg Press (45 Degrees)
3
12-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
8-15 reps
-
8
Knee Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Back Extension (Weighted)
3
12-20 reps
-
3
Good Morning
3
8-12 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Leg Press (45 Degrees)
3
12-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
8-15 reps
-
8
Knee Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Back Extension (Weighted)
3
12-20 reps
-
3
Good Morning
3
8-12 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Leg Press (45 Degrees)
3
12-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
8-15 reps
-
8
Knee Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Back Extension (Weighted)
3
12-20 reps
-
3
Good Morning
3
8-12 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Leg Press (45 Degrees)
3
12-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
8-15 reps
-
8
Knee Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Back Extension (Weighted)
3
12-20 reps
-
3
Good Morning
3
8-12 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Leg Press (45 Degrees)
3
12-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
8-15 reps
-
8
Knee Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Back Extension (Weighted)
3
12-20 reps
-
3
Good Morning
3
8-12 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Leg Press (45 Degrees)
3
12-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
8-15 reps
-
8
Knee Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Back Extension (Weighted)
3
12-20 reps
-
3
Good Morning
3
8-12 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Leg Press (45 Degrees)
3
12-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
8-15 reps
-
8
Knee Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Back Extension (Weighted)
3
12-20 reps
-
3
Good Morning
3
8-12 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Leg Press (45 Degrees)
3
12-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
8-15 reps
-
8
Knee Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Back Extension (Weighted)
3
12-20 reps
-
3
Good Morning
3
8-12 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Leg Press (45 Degrees)
3
12-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
8-15 reps
-
8
Knee Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Back Extension (Weighted)
3
12-20 reps
-
3
Good Morning
3
8-12 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Leg Press (45 Degrees)
3
12-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
8-15 reps
-
8
Knee Raise (Captain's Chair)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Concentration Curl
3
12-20 reps
-
3
Military Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Incline Bench Press (Barbell)
3
12-15 reps
-
6
Chest Fly (Cable)
1
12-20 reps
-
7
Meadow Row
3
12-15 reps
-
8
Seated Row (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Concentration Curl
3
12-20 reps
-
3
Military Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Incline Bench Press (Barbell)
3
12-15 reps
-
6
Chest Fly (Cable)
1
12-20 reps
-
7
Meadow Row
3
12-15 reps
-
8
Seated Row (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Concentration Curl
3
12-20 reps
-
3
Military Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Incline Bench Press (Barbell)
3
12-15 reps
-
6
Chest Fly (Cable)
1
12-20 reps
-
7
Meadow Row
3
12-15 reps
-
8
Seated Row (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Concentration Curl
3
12-20 reps
-
3
Military Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Incline Bench Press (Barbell)
3
12-15 reps
-
6
Chest Fly (Cable)
1
12-20 reps
-
7
Meadow Row
3
12-15 reps
-
8
Seated Row (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Concentration Curl
3
12-20 reps
-
3
Military Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Incline Bench Press (Barbell)
3
12-15 reps
-
6
Chest Fly (Cable)
1
12-20 reps
-
7
Meadow Row
3
12-15 reps
-
8
Seated Row (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Concentration Curl
3
12-20 reps
-
3
Military Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Incline Bench Press (Barbell)
3
12-15 reps
-
6
Chest Fly (Cable)
1
12-20 reps
-
7
Meadow Row
3
12-15 reps
-
8
Seated Row (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Concentration Curl
3
12-20 reps
-
3
Military Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Incline Bench Press (Barbell)
3
12-15 reps
-
6
Chest Fly (Cable)
1
12-20 reps
-
7
Meadow Row
3
12-15 reps
-
8
Seated Row (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Concentration Curl
3
12-20 reps
-
3
Military Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Incline Bench Press (Barbell)
3
12-15 reps
-
6
Chest Fly (Cable)
1
12-20 reps
-
7
Meadow Row
3
12-15 reps
-
8
Seated Row (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Concentration Curl
3
12-20 reps
-
3
Military Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Incline Bench Press (Barbell)
3
12-15 reps
-
6
Chest Fly (Cable)
1
12-20 reps
-
7
Meadow Row
3
12-15 reps
-
8
Seated Row (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Concentration Curl
3
12-20 reps
-
3
Military Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Incline Bench Press (Barbell)
3
12-15 reps
-
6
Chest Fly (Cable)
1
12-20 reps
-
7
Meadow Row
3
12-15 reps
-
8
Seated Row (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Concentration Curl
3
12-20 reps
-
3
Military Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Incline Bench Press (Barbell)
3
12-15 reps
-
6
Chest Fly (Cable)
1
12-20 reps
-
7
Meadow Row
3
12-15 reps
-
8
Seated Row (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Concentration Curl
3
12-20 reps
-
3
Military Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Incline Bench Press (Barbell)
3
12-15 reps
-
6
Chest Fly (Cable)
1
12-20 reps
-
7
Meadow Row
3
12-15 reps
-
8
Seated Row (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
2
Lunge (Dumbbell)
3 Sets
12-20 Reps
-
3
Leg Extension
3 Sets
12-20 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
5
Standing Calf Raise
3 Sets
8-12 Reps
-
6
Abs Crunch (Machine)
3 Sets
8-15 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
12-20 Reps
-
Day 3
1
Lat Pulldown
3 Sets
8-12 Reps
-
2
Barbell Row
3 Sets
8-12 Reps
-
3
Military Press (Barbell)
3 Sets
8-12 Reps
-
4
Face Pull
3 Sets
12-20 Reps
-
5
Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
6
Chest Fly (Dumbbell)
3 Sets
12-20 Reps
-
7
Preacher Curl (Barbell)
3 Sets
12-15 Reps
-
8
Hammer Curl (Cable)
3 Sets
12-15 Reps
-
9
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
10
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
Day 4
1
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
2
Back Extension (Weighted)
3 Sets
12-20 Reps
-
3
Good Morning
3 Sets
8-12 Reps
-
4
Seated Hamstring Curl
3 Sets
15-20 Reps
-
5
Leg Press (45 Degrees)
3 Sets
12-20 Reps
-
6
Standing Calf Raise
3 Sets
15-20 Reps
-
7
Cable Crunch
3 Sets
8-15 Reps
-
8
Knee Raise (Captain's Chair)
3 Sets
12-20 Reps
-
Day 5
1
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
2
Concentration Curl
3 Sets
12-20 Reps
-
3
Military Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
4
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
-
5
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
-
6
Chest Fly (Cable)
1 Set
12-20 Reps
-
7
Meadow Row
3 Sets
12-15 Reps
-
8
Seated Row (Cable)
3 Sets
12-15 Reps
-
9
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
3
Pull-Up (Assisted)
3 Sets
8-12 Reps
-
4
Straight Bar Lat Extension
3 Sets
12-15 Reps
-
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
-
6
Hammer Curl
3 Sets
12-20 Reps
-
7
Skull Crusher (Barbell)
3 Sets
12-15 Reps
-
8
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
-
9
Rear Delt Fly (Dumbbell)
3 Sets
12-20 Reps
-