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BoostcampPNG

Upper Lower Hypertrophy

by Brian Theung
3 athletes joined

Program Description

Upper Lower program, 4 day split

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 04, 2026 07:41
  • Last Edited
    Jan 04, 2026 08:04
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.4%
Hamstrings
10.2%
Upper Back
10.2%
Front Delts
8.5%
Glutes
7.7%
Quadriceps
6.8%
Chest
6.8%
Lats
6.8%
Biceps
6.8%
Abs
6%
Middle Delts
5.7%
Calves
3.4%
Adductors
2.6%
Abductors
2.6%
Lower Back
1.7%
Forearms
1.7%
Rear Delts
1.1%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Abductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Abductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Abductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Abductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Abductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Abductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Abductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Abductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Abductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Abductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Abductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Abductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Abductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Abductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Abductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Abductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Abductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Abductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Military Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6
Tricep Pushdown (Cable)
2
8-10 reps
-
7
JM Press
2
8-10 reps
-
8
Preacher Curl (Machine)
3
8-10 reps
-
9
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Adductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Adductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Adductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Adductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Adductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Adductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Adductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Adductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Adductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Adductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Adductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Adductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Adductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Adductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Adductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Adductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Adductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Stiff Leg Deadlift
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Leg Extension
3
8-10 reps
-
5
Hip Adductor (Machine)
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
7
Cable Crunch
3
10-12 reps
-
Week 1
1 / 18 Weeks
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
-
2
Stiff Leg Deadlift
3 Sets
6-8 Reps
-
3
Leg Curl
3 Sets
8-10 Reps
-
4
Leg Extension
3 Sets
8-10 Reps
-
5
Hip Abductor (Machine)
3 Sets
8-10 Reps
-
6
Standing Calf Raise
3 Sets
10-12 Reps
-
7
Cable Crunch
3 Sets
10-12 Reps
-
Day 4
1
Leg Press
3 Sets
6-8 Reps
-
2
Stiff Leg Deadlift
3 Sets
6-8 Reps
-
3
Leg Curl
3 Sets
8-10 Reps
-
4
Leg Extension
3 Sets
8-10 Reps
-
5
Hip Adductor (Machine)
3 Sets
8-10 Reps
-
6
Standing Calf Raise
3 Sets
10-12 Reps
-
7
Cable Crunch
3 Sets
10-12 Reps
-
Day 1
1
Chest Fly (Machine)
2 Sets
6-8 Reps
-
2
Lat Pulldown
3 Sets
6-8 Reps
-
3
Military Press (Barbell)
3 Sets
6-8 Reps
-
4
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
-
5
Seated Wide-Grip Row (Cable)
3 Sets
6-8 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
7
JM Press
2 Sets
8-10 Reps
-
8
Preacher Curl (Machine)
3 Sets
8-10 Reps
-
9
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
-
Day 3
1
Bench Press (Barbell)
2 Sets
6-8 Reps
-
2
Lat Pulldown
3 Sets
6-8 Reps
-
3
Military Press (Barbell)
3 Sets
6-8 Reps
-
4
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
-
5
Seated Wide-Grip Row (Cable)
3 Sets
6-8 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
7
JM Press
2 Sets
8-10 Reps
-
8
Preacher Curl (Machine)
3 Sets
8-10 Reps
-
9
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
-