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!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
9.8%
Glutes
9.8%
Upper Back
9.5%
Lats
9.4%
Triceps
8.6%
Biceps
8.3%
Chest
7.3%
Front Delts
7.3%
Quadriceps
6.7%
Middle Delts
5.7%
Abs
4%
Calves
3.2%
Adductors
3%
Abductors
3%
Lower Back
2.5%
Forearms
1.3%
Rear Delts
0.6%
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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
-