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BoostcampPNG

Melrose YMCA Upper/Lower 4x A Week

by linuslift

Program Description

Help beginners get big

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 09, 2025 07:19
  • Last Edited
    Sep 09, 2025 07:27
Muscle Engagement
Front
Back
MuscleSet
Biceps
14.1%
Upper Back
12.2%
Lats
12.2%
Triceps
9.4%
Chest
7%
Front Delts
6.6%
Middle Delts
4.7%
Calves
4.7%
Quadriceps
4.7%
Hamstrings
4.7%
Lower Back
4.7%
Adductors
4.7%
Abs
4.7%
Glutes
3.8%
Forearms
1.9%
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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
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Pec Deck (Machine)
1
-
3
Chest Supported Row (Machine)
2
-
4
Lat Pulldown
2
-
5
Shoulder Press (Machine)
2
-
6
Single Arm Row (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Seated Hamstring Curl
2
-
4
Back Extension (Weighted)
2
-
5
Hip Adductor (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Week 1
1 / 16 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
-
2
Pec Deck (Machine)
1 Set
-
3
Chest Supported Row (Machine)
2 Sets
-
4
Lat Pulldown
2 Sets
-
5
Shoulder Press (Machine)
2 Sets
-
6
Single Arm Row (Dumbbell)
2 Sets
-
7
Tricep Pushdown (Cable)
2 Sets
-
8
Preacher Curl (Dumbbell)
2 Sets
-
9
Hammer Curl (Dumbbell)
2 Sets
-
Day 2
1
Calf Raise (Leg Press)
2 Sets
-
2
Leg Extension
2 Sets
-
3
Seated Hamstring Curl
2 Sets
-
4
Back Extension (Weighted)
2 Sets
-
5
Hip Adductor (Machine)
2 Sets
-
6
Abs Crunch (Machine)
2 Sets
-
Day 3
1
Chest Press (Machine)
2 Sets
-
2
Pec Deck (Machine)
1 Set
-
3
Chest Supported Row (Machine)
2 Sets
-
4
Lat Pulldown
2 Sets
-
5
Shoulder Press (Machine)
2 Sets
-
6
Single Arm Row (Dumbbell)
2 Sets
-
7
Tricep Pushdown (Cable)
2 Sets
-
8
Preacher Curl (Dumbbell)
2 Sets
-
9
Hammer Curl (Dumbbell)
2 Sets
-
Day 4
1
Calf Raise (Leg Press)
2 Sets
-
2
Leg Extension
2 Sets
-
3
Seated Hamstring Curl
2 Sets
-
4
Back Extension (Weighted)
2 Sets
-
5
Hip Adductor (Machine)
2 Sets
-
6
Abs Crunch (Machine)
2 Sets
-