Program Description
This program is designed to help you hit each muscle group twice per week with an emphasis on hypertrophy. There is a built in overall lower day, and a built in upper day to utilize when you may be short on time.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMar 13, 2025 11:14
- Last EditedJun 18, 2025 08:48
Summary
**Friends in Low Places** is a comprehensive 12-week program designed to elevate your strength and sculpt your physique through a focused 5-day workout routine each week. Targeting major muscle groups with a blend of machine and free weights, this program includes essential exercises like leg curls, bench presses, and hip thrusts to build power and endurance. Perfect for those who thrive in a full gym environment, you'll push your limits and achieve tangible results in just three months. Get ready to embrace the grind and redefine your fitness journey!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Leg Curl
4
-
2
Leg Extension
4
-
3
Leg Press
4
-
4
Stiff Leg Deadlift
4
-
5
Hip Thrust (Barbell)
4
-
6A
Hip Adductor (Machine)
3
-
6B
Hip Abductor (Machine)
3
-
7
Straight Leg Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
-
2
Leg Extension
4
-
3
Leg Press
4
-
4
Stiff Leg Deadlift
4
-
5
Hip Thrust (Barbell)
4
-
6A
Hip Adductor (Machine)
3
-
6B
Hip Abductor (Machine)
3
-
7
Straight Leg Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
-
2
Leg Extension
4
-
3
Leg Press
4
-
4
Stiff Leg Deadlift
4
-
5
Hip Thrust (Barbell)
4
-
6A
Hip Adductor (Machine)
3
-
6B
Hip Abductor (Machine)
3
-
7
Straight Leg Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
-
2
Leg Extension
4
-
3
Leg Press
4
-
4
Stiff Leg Deadlift
4
-
5
Hip Thrust (Barbell)
4
-
6A
Hip Adductor (Machine)
3
-
6B
Hip Abductor (Machine)
3
-
7
Straight Leg Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
-
2
Leg Extension
4
-
3
Leg Press
4
-
4
Stiff Leg Deadlift
4
-
5
Hip Thrust (Barbell)
4
-
6A
Hip Adductor (Machine)
3
-
6B
Hip Abductor (Machine)
3
-
7
Straight Leg Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
-
2
Leg Extension
4
-
3
Leg Press
4
-
4
Stiff Leg Deadlift
4
-
5
Hip Thrust (Barbell)
4
-
6A
Hip Adductor (Machine)
3
-
6B
Hip Abductor (Machine)
3
-
7
Straight Leg Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
-
2
Leg Extension
4
-
3
Leg Press
4
-
4
Stiff Leg Deadlift
4
-
5
Hip Thrust (Barbell)
4
-
6A
Hip Adductor (Machine)
3
-
6B
Hip Abductor (Machine)
3
-
7
Straight Leg Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
-
2
Leg Extension
4
-
3
Leg Press
4
-
4
Stiff Leg Deadlift
4
-
5
Hip Thrust (Barbell)
4
-
6A
Hip Adductor (Machine)
3
-
6B
Hip Abductor (Machine)
3
-
7
Straight Leg Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
-
2
Leg Extension
4
-
3
Leg Press
4
-
4
Stiff Leg Deadlift
4
-
5
Hip Thrust (Barbell)
4
-
6A
Hip Adductor (Machine)
3
-
6B
Hip Abductor (Machine)
3
-
7
Straight Leg Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
-
2
Leg Extension
4
-
3
Leg Press
4
-
4
Stiff Leg Deadlift
4
-
5
Hip Thrust (Barbell)
4
-
6A
Hip Adductor (Machine)
3
-
6B
Hip Abductor (Machine)
3
-
7
Straight Leg Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
-
2
Leg Extension
4
-
3
Leg Press
4
-
4
Stiff Leg Deadlift
4
-
5
Hip Thrust (Barbell)
4
-
6A
Hip Adductor (Machine)
3
-
6B
Hip Abductor (Machine)
3
-
7
Straight Leg Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
-
2
Leg Extension
4
-
3
Leg Press
4
-
4
Stiff Leg Deadlift
4
-
5
Hip Thrust (Barbell)
4
-
6A
Hip Adductor (Machine)
3
-
6B
Hip Abductor (Machine)
3
-
7
Straight Leg Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Machine)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Skull Crusher (Barbell)
4
-
6
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Machine)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Skull Crusher (Barbell)
4
-
6
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Machine)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Skull Crusher (Barbell)
4
-
6
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Machine)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Skull Crusher (Barbell)
4
-
6
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Machine)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Skull Crusher (Barbell)
4
-
6
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Machine)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Skull Crusher (Barbell)
4
-
6
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Machine)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Skull Crusher (Barbell)
4
-
6
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Machine)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Skull Crusher (Barbell)
4
-
6
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Machine)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Skull Crusher (Barbell)
4
-
6
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Machine)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Skull Crusher (Barbell)
4
-
6
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Machine)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Skull Crusher (Barbell)
4
-
6
Lying Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Chest Fly (Machine)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Skull Crusher (Barbell)
4
-
6
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2A
Standing Shoulder Press (Dumbbell)
4
-
2B
Lateral Raise (Dumbbell)
4
-
3A
Pull-Up (Assisted)
4
-
3B
T-Bar Row
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Bicep Curl (Cable)
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Dip (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2A
Standing Shoulder Press (Dumbbell)
4
-
2B
Lateral Raise (Dumbbell)
4
-
3A
Pull-Up (Assisted)
4
-
3B
T-Bar Row
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Bicep Curl (Cable)
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Dip (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2A
Standing Shoulder Press (Dumbbell)
4
-
2B
Lateral Raise (Dumbbell)
4
-
3A
Pull-Up (Assisted)
4
-
3B
T-Bar Row
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Bicep Curl (Cable)
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Dip (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2A
Standing Shoulder Press (Dumbbell)
4
-
2B
Lateral Raise (Dumbbell)
4
-
3A
Pull-Up (Assisted)
4
-
3B
T-Bar Row
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Bicep Curl (Cable)
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Dip (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2A
Standing Shoulder Press (Dumbbell)
4
-
2B
Lateral Raise (Dumbbell)
4
-
3A
Pull-Up (Assisted)
4
-
3B
T-Bar Row
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Bicep Curl (Cable)
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Dip (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2A
Standing Shoulder Press (Dumbbell)
4
-
2B
Lateral Raise (Dumbbell)
4
-
3A
Pull-Up (Assisted)
4
-
3B
T-Bar Row
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Bicep Curl (Cable)
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Dip (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2A
Standing Shoulder Press (Dumbbell)
4
-
2B
Lateral Raise (Dumbbell)
4
-
3A
Pull-Up (Assisted)
4
-
3B
T-Bar Row
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Bicep Curl (Cable)
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Dip (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2A
Standing Shoulder Press (Dumbbell)
4
-
2B
Lateral Raise (Dumbbell)
4
-
3A
Pull-Up (Assisted)
4
-
3B
T-Bar Row
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Bicep Curl (Cable)
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Dip (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2A
Standing Shoulder Press (Dumbbell)
4
-
2B
Lateral Raise (Dumbbell)
4
-
3A
Pull-Up (Assisted)
4
-
3B
T-Bar Row
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Bicep Curl (Cable)
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Dip (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2A
Standing Shoulder Press (Dumbbell)
4
-
2B
Lateral Raise (Dumbbell)
4
-
3A
Pull-Up (Assisted)
4
-
3B
T-Bar Row
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Bicep Curl (Cable)
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Dip (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2A
Standing Shoulder Press (Dumbbell)
4
-
2B
Lateral Raise (Dumbbell)
4
-
3A
Pull-Up (Assisted)
4
-
3B
T-Bar Row
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Bicep Curl (Cable)
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Dip (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2A
Standing Shoulder Press (Dumbbell)
4
-
2B
Lateral Raise (Dumbbell)
4
-
3A
Pull-Up (Assisted)
4
-
3B
T-Bar Row
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Bicep Curl (Cable)
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Dip (Machine)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
-
2
Romanian Deadlift (Dumbbell)
4
-
3
Leg Press (45 Degrees)
4
-
4
Reverse Lunge (Dumbbell)
4
-
5A
Hip Abductor (Machine)
3
-
5B
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
-
2
Romanian Deadlift (Dumbbell)
4
-
3
Leg Press (45 Degrees)
4
-
4
Reverse Lunge (Dumbbell)
4
-
5A
Hip Abductor (Machine)
3
-
5B
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
-
2
Romanian Deadlift (Dumbbell)
4
-
3
Leg Press (45 Degrees)
4
-
4
Reverse Lunge (Dumbbell)
4
-
5A
Hip Abductor (Machine)
3
-
5B
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
-
2
Romanian Deadlift (Dumbbell)
4
-
3
Leg Press (45 Degrees)
4
-
4
Reverse Lunge (Dumbbell)
4
-
5A
Hip Abductor (Machine)
3
-
5B
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
-
2
Romanian Deadlift (Dumbbell)
4
-
3
Leg Press (45 Degrees)
4
-
4
Reverse Lunge (Dumbbell)
4
-
5A
Hip Abductor (Machine)
3
-
5B
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
-
2
Romanian Deadlift (Dumbbell)
4
-
3
Leg Press (45 Degrees)
4
-
4
Reverse Lunge (Dumbbell)
4
-
5A
Hip Abductor (Machine)
3
-
5B
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
-
2
Romanian Deadlift (Dumbbell)
4
-
3
Leg Press (45 Degrees)
4
-
4
Reverse Lunge (Dumbbell)
4
-
5A
Hip Abductor (Machine)
3
-
5B
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
-
2
Romanian Deadlift (Dumbbell)
4
-
3
Leg Press (45 Degrees)
4
-
4
Reverse Lunge (Dumbbell)
4
-
5A
Hip Abductor (Machine)
3
-
5B
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
-
2
Romanian Deadlift (Dumbbell)
4
-
3
Leg Press (45 Degrees)
4
-
4
Reverse Lunge (Dumbbell)
4
-
5A
Hip Abductor (Machine)
3
-
5B
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
-
2
Romanian Deadlift (Dumbbell)
4
-
3
Leg Press (45 Degrees)
4
-
4
Reverse Lunge (Dumbbell)
4
-
5A
Hip Abductor (Machine)
3
-
5B
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
-
2
Romanian Deadlift (Dumbbell)
4
-
3
Leg Press (45 Degrees)
4
-
4
Reverse Lunge (Dumbbell)
4
-
5A
Hip Abductor (Machine)
3
-
5B
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
-
2
Romanian Deadlift (Dumbbell)
4
-
3
Leg Press (45 Degrees)
4
-
4
Reverse Lunge (Dumbbell)
4
-
5A
Hip Abductor (Machine)
3
-
5B
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
6
-
2A
Seated Row (Cable)
4
-
2B
Lat Pulldown (Single Arm)
4
-
3
High Pull
4
-
4
Glute Kickback (Cable)
4
-
5
Incline Curl (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
6
-
2A
Seated Row (Cable)
4
-
2B
Lat Pulldown (Single Arm)
4
-
3
High Pull
4
-
4
Glute Kickback (Cable)
4
-
5
Incline Curl (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
6
-
2A
Seated Row (Cable)
4
-
2B
Lat Pulldown (Single Arm)
4
-
3
High Pull
4
-
4
Glute Kickback (Cable)
4
-
5
Incline Curl (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
6
-
2A
Seated Row (Cable)
4
-
2B
Lat Pulldown (Single Arm)
4
-
3
High Pull
4
-
4
Glute Kickback (Cable)
4
-
5
Incline Curl (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
6
-
2A
Seated Row (Cable)
4
-
2B
Lat Pulldown (Single Arm)
4
-
3
High Pull
4
-
4
Glute Kickback (Cable)
4
-
5
Incline Curl (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
6
-
2A
Seated Row (Cable)
4
-
2B
Lat Pulldown (Single Arm)
4
-
3
High Pull
4
-
4
Glute Kickback (Cable)
4
-
5
Incline Curl (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
6
-
2A
Seated Row (Cable)
4
-
2B
Lat Pulldown (Single Arm)
4
-
3
High Pull
4
-
4
Glute Kickback (Cable)
4
-
5
Incline Curl (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
6
-
2A
Seated Row (Cable)
4
-
2B
Lat Pulldown (Single Arm)
4
-
3
High Pull
4
-
4
Glute Kickback (Cable)
4
-
5
Incline Curl (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
6
-
2A
Seated Row (Cable)
4
-
2B
Lat Pulldown (Single Arm)
4
-
3
High Pull
4
-
4
Glute Kickback (Cable)
4
-
5
Incline Curl (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
6
-
2A
Seated Row (Cable)
4
-
2B
Lat Pulldown (Single Arm)
4
-
3
High Pull
4
-
4
Glute Kickback (Cable)
4
-
5
Incline Curl (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
6
-
2A
Seated Row (Cable)
4
-
2B
Lat Pulldown (Single Arm)
4
-
3
High Pull
4
-
4
Glute Kickback (Cable)
4
-
5
Incline Curl (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
6
-
2A
Seated Row (Cable)
4
-
2B
Lat Pulldown (Single Arm)
4
-
3
High Pull
4
-
4
Glute Kickback (Cable)
4
-
5
Incline Curl (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Curl4 Sets
-
2
Leg Extension4 Sets
-
3
Leg Press4 Sets
-
4
Stiff Leg Deadlift4 Sets
-
5
Hip Thrust (Barbell)4 Sets
-
6A
Hip Adductor (Machine)3 Sets
-
6B
Hip Abductor (Machine)3 Sets
-
7
Straight Leg Calf Raise4 Sets
-
Day 2
1
Bench Press (Dumbbell)4 Sets
-
2
Incline Bench Press (Dumbbell)4 Sets
-
3
Chest Fly (Machine)4 Sets
-
4
Lateral Raise (Dumbbell)4 Sets
-
5
Skull Crusher (Barbell)4 Sets
-
6
Lying Leg Raise3 Sets
-
Day 3
1
Bench Press (Dumbbell)4 Sets
-
2A
Standing Shoulder Press (Dumbbell)4 Sets
-
2B
Lateral Raise (Dumbbell)4 Sets
-
3A
Pull-Up (Assisted)4 Sets
-
3B
T-Bar Row4 Sets
-
4
Hammer Curl (Dumbbell)4 Sets
-
5
Bicep Curl (Cable)4 Sets
-
6
Tricep Pushdown (Cable)4 Sets
-
7
Seated Dip (Machine)4 Sets
-
Day 4
1
Lying Leg Curl4 Sets
-
2
Romanian Deadlift (Dumbbell)4 Sets
-
3
Leg Press (45 Degrees)4 Sets
-
4
Reverse Lunge (Dumbbell)4 Sets
-
5A
Hip Abductor (Machine)3 Sets
-
5B
Hip Adductor (Machine)3 Sets
-
6
Calf Raise (Machine)4 Sets
-
Day 5
1
Pull-Up (Assisted)6 Sets
-
2A
Seated Row (Cable)4 Sets
-
2B
Lat Pulldown (Single Arm)4 Sets
-
3
High Pull4 Sets
-
4
Glute Kickback (Cable)4 Sets
-
5
Incline Curl (Dumbbell)4 Sets
-
6
Abs Crunch (Bodyweight)3 Sets
-