Program Description
Upper Lower bodybuilding routine. Recommended rest times are as follows: 5-8 rep range: 90s-2 minutes 8-12 rep range: 60-90s 12-15 rep range: 30-60s
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalBodybuilding, Muscle & Sculpting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedNov 11, 2024 07:15
- Last EditedJul 08, 2025 06:23
Summary
Unleash your inner powerhouse with the Italian Stallion 12-week Upper Lower Split program! Designed for those ready to commit to four days of intense training each week, this program focuses on building strength and muscle through a balanced mix of compound and isolation exercises. Targeting all major muscle groups, you'll engage in classic lifts like the Bench Press and Squat, ensuring a comprehensive approach to your fitness journey. Equip yourself with a full gym and get ready to transform your physique and elevate your performance!
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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
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Dumbbell)
3
5-8 reps
-
4
Seated Overhead Press (Barbell)
3
5-8 reps
-
5
Upright Row (Barbell)
3
5-8 reps
-
6
Rear Delt Fly (Dumbbell)
3
5-8 reps
-
7
Skull Crusher (Dumbbell)
3
5-8 reps
-
8
Dip (Weighted)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Dumbbell)
3
5-8 reps
-
4
Seated Overhead Press (Barbell)
3
5-8 reps
-
5
Upright Row (Barbell)
3
5-8 reps
-
6
Rear Delt Fly (Dumbbell)
3
5-8 reps
-
7
Skull Crusher (Dumbbell)
3
5-8 reps
-
8
Dip (Weighted)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Dumbbell)
3
5-8 reps
-
4
Seated Overhead Press (Barbell)
3
5-8 reps
-
5
Upright Row (Barbell)
3
5-8 reps
-
6
Rear Delt Fly (Dumbbell)
3
5-8 reps
-
7
Skull Crusher (Dumbbell)
3
5-8 reps
-
8
Dip (Weighted)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Chest Fly (Dumbbell)
3
5-8 reps
-
4
Seated Overhead Press (Barbell)
3
5-8 reps
-
5
Upright Row (Barbell)
3
5-8 reps
-
6
Rear Delt Fly (Dumbbell)
3
5-8 reps
-
7
Skull Crusher (Dumbbell)
3
5-8 reps
-
8
Dip (Weighted)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2
Spoto Press
4
8-12 reps
-
3
Underhand Fly (Cable)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2
Spoto Press
4
8-12 reps
-
3
Underhand Fly (Cable)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2
Spoto Press
4
8-12 reps
-
3
Underhand Fly (Cable)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2
Spoto Press
4
8-12 reps
-
3
Underhand Fly (Cable)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12-15 reps
-
2
Incline Fly Press (Dumbbell)
3
12-15 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
5
Upright Row (Cable)
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12-15 reps
-
2
Incline Fly Press (Dumbbell)
3
12-15 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
5
Upright Row (Cable)
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12-15 reps
-
2
Incline Fly Press (Dumbbell)
3
12-15 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
5
Upright Row (Cable)
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12-15 reps
-
2
Incline Fly Press (Dumbbell)
3
12-15 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
5
Upright Row (Cable)
3
12-15 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Good Morning
3
5-8 reps
-
3
Pull-Up (Weighted)
3
5-8 reps
-
4
Single Leg Press
3
5-8 reps
-
5
Single Arm Iso Row
3
5-8 reps
-
6
Standing Calf Raise (Machine)
3
5-8 reps
-
7
Bicep Curl (Barbell)
3
5-8 reps
-
8
Decline Sit Up (Weighted)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Good Morning
3
5-8 reps
-
3
Pull-Up (Weighted)
3
5-8 reps
-
4
Single Leg Press
3
5-8 reps
-
5
Single Arm Iso Row
3
5-8 reps
-
6
Standing Calf Raise (Machine)
3
5-8 reps
-
7
Bicep Curl (Barbell)
3
5-8 reps
-
8
Decline Sit Up (Weighted)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Good Morning
3
5-8 reps
-
3
Pull-Up (Weighted)
3
5-8 reps
-
4
Single Leg Press
3
5-8 reps
-
5
Single Arm Iso Row
3
5-8 reps
-
6
Standing Calf Raise (Machine)
3
5-8 reps
-
7
Bicep Curl (Barbell)
3
5-8 reps
-
8
Decline Sit Up (Weighted)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Good Morning
3
5-8 reps
-
3
Pull-Up (Weighted)
3
5-8 reps
-
4
Single Leg Press
3
5-8 reps
-
5
Single Arm Iso Row
3
5-8 reps
-
6
Standing Calf Raise (Machine)
3
5-8 reps
-
7
Bicep Curl (Barbell)
3
5-8 reps
-
8
Decline Sit Up (Weighted)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Step-Up (Weighted)
3
8-12 reps
-
5
Pendlay Row
3
8-12 reps
-
6
Standing Calf Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Hanging Knee Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Step-Up (Weighted)
3
8-12 reps
-
5
Pendlay Row
3
8-12 reps
-
6
Standing Calf Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Hanging Knee Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Step-Up (Weighted)
3
8-12 reps
-
5
Pendlay Row
3
8-12 reps
-
6
Standing Calf Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Hanging Knee Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Step-Up (Weighted)
3
8-12 reps
-
5
Pendlay Row
3
8-12 reps
-
6
Standing Calf Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Hanging Knee Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Seated Row (Cable)
3
12-15 reps
-
6
Standing Calf Raise (Machine)
3
12-15 reps
-
7
21s (EZ Bar)
3
21 reps
-
8
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Seated Row (Cable)
3
12-15 reps
-
6
Standing Calf Raise (Machine)
3
12-15 reps
-
7
21s (EZ Bar)
3
21 reps
-
8
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Seated Row (Cable)
3
12-15 reps
-
6
Standing Calf Raise (Machine)
3
12-15 reps
-
7
21s (EZ Bar)
3
21 reps
-
8
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Seated Row (Cable)
3
12-15 reps
-
6
Standing Calf Raise (Machine)
3
12-15 reps
-
7
21s (EZ Bar)
3
21 reps
-
8
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Cable Crossover
3
5-8 reps
-
4
Lateral Raise (Cable)
3
5-8 reps
-
5
Arnold Press
3
5-8 reps
-
6
Rear Delt Fly (Cable)
3
5-8 reps
-
7
Overhead Tricep Extension (Cable)
3
5-8 reps
-
8
Tricep Pushdown (Cable)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Cable Crossover
3
5-8 reps
-
4
Lateral Raise (Cable)
3
5-8 reps
-
5
Arnold Press
3
5-8 reps
-
6
Rear Delt Fly (Cable)
3
5-8 reps
-
7
Overhead Tricep Extension (Cable)
3
5-8 reps
-
8
Tricep Pushdown (Cable)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Cable Crossover
3
5-8 reps
-
4
Lateral Raise (Cable)
3
5-8 reps
-
5
Arnold Press
3
5-8 reps
-
6
Rear Delt Fly (Cable)
3
5-8 reps
-
7
Overhead Tricep Extension (Cable)
3
5-8 reps
-
8
Tricep Pushdown (Cable)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Cable Crossover
3
5-8 reps
-
4
Lateral Raise (Cable)
3
5-8 reps
-
5
Arnold Press
3
5-8 reps
-
6
Rear Delt Fly (Cable)
3
5-8 reps
-
7
Overhead Tricep Extension (Cable)
3
5-8 reps
-
8
Tricep Pushdown (Cable)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Hex Press
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Z Press (Barbell)
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Bench Press (Close Grip)
3
8-12 reps
-
8
Single Arm Pushdown
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Hex Press
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Z Press (Barbell)
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Bench Press (Close Grip)
3
8-12 reps
-
8
Single Arm Pushdown
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Hex Press
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Z Press (Barbell)
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Bench Press (Close Grip)
3
8-12 reps
-
8
Single Arm Pushdown
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Hex Press
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Z Press (Barbell)
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Bench Press (Close Grip)
3
8-12 reps
-
8
Single Arm Pushdown
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
-
2
Bench Press (Dumbbell)
3
12-15 reps
-
3
Fly Press (Dumbbell)
3
12-15 reps
-
4
Partial Lateral Raise (Cable)
3
12-15 reps
-
5
Single Arm Shoulder Press
3
12-15 reps
-
6
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
8
Dip (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
-
2
Bench Press (Dumbbell)
3
12-15 reps
-
3
Fly Press (Dumbbell)
3
12-15 reps
-
4
Partial Lateral Raise (Cable)
3
12-15 reps
-
5
Single Arm Shoulder Press
3
12-15 reps
-
6
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
8
Dip (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
-
2
Bench Press (Dumbbell)
3
12-15 reps
-
3
Fly Press (Dumbbell)
3
12-15 reps
-
4
Partial Lateral Raise (Cable)
3
12-15 reps
-
5
Single Arm Shoulder Press
3
12-15 reps
-
6
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
8
Dip (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
-
2
Bench Press (Dumbbell)
3
12-15 reps
-
3
Fly Press (Dumbbell)
3
12-15 reps
-
4
Partial Lateral Raise (Cable)
3
12-15 reps
-
5
Single Arm Shoulder Press
3
12-15 reps
-
6
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
8
Dip (Weighted)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
-
2
Single Leg Romanian Deadlift
3
5-8 reps
-
3
Sissy Squat
3
5-8 reps
-
4
Pullover (Dumbbell)
3
5-8 reps
-
5
Standing Calf Raise (Machine)
3
5-8 reps
-
6
Single Arm Row (Cable)
3
5-8 reps
-
7
Alternating Dumbbell Curl
3
5-8 reps
-
8
Dynamic Side Plank
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
-
2
Single Leg Romanian Deadlift
3
5-8 reps
-
3
Sissy Squat
3
5-8 reps
-
4
Pullover (Dumbbell)
3
5-8 reps
-
5
Standing Calf Raise (Machine)
3
5-8 reps
-
6
Single Arm Row (Cable)
3
5-8 reps
-
7
Alternating Dumbbell Curl
3
5-8 reps
-
8
Dynamic Side Plank
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
-
2
Single Leg Romanian Deadlift
3
5-8 reps
-
3
Sissy Squat
3
5-8 reps
-
4
Pullover (Dumbbell)
3
5-8 reps
-
5
Standing Calf Raise (Machine)
3
5-8 reps
-
6
Single Arm Row (Cable)
3
5-8 reps
-
7
Alternating Dumbbell Curl
3
5-8 reps
-
8
Dynamic Side Plank
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
-
2
Single Leg Romanian Deadlift
3
5-8 reps
-
3
Sissy Squat
3
5-8 reps
-
4
Pullover (Dumbbell)
3
5-8 reps
-
5
Standing Calf Raise (Machine)
3
5-8 reps
-
6
Single Arm Row (Cable)
3
5-8 reps
-
7
Alternating Dumbbell Curl
3
5-8 reps
-
8
Dynamic Side Plank
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Straight Arm Pulldown
3
8-12 reps
-
5
Standing Calf Raise (Machine)
3
8-12 reps
-
6
Chest Supported Row (Dumbbell)
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Walkout Plank
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Straight Arm Pulldown
3
8-12 reps
-
5
Standing Calf Raise (Machine)
3
8-12 reps
-
6
Chest Supported Row (Dumbbell)
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Walkout Plank
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Straight Arm Pulldown
3
8-12 reps
-
5
Standing Calf Raise (Machine)
3
8-12 reps
-
6
Chest Supported Row (Dumbbell)
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Walkout Plank
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
2
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Straight Arm Pulldown
3
8-12 reps
-
5
Standing Calf Raise (Machine)
3
8-12 reps
-
6
Chest Supported Row (Dumbbell)
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Walkout Plank
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Underhand Lat Pulldown
3
12-15 reps
-
5
Standing Single Leg Calf Raise
3
12-15 reps
-
6
Single Arm Row (Dumbbell)
3
12-15 reps
-
7
Bayesian Curl
3
12-15 reps
-
8
Plank with Shoulder Taps
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Underhand Lat Pulldown
3
12-15 reps
-
5
Standing Single Leg Calf Raise
3
12-15 reps
-
6
Single Arm Row (Dumbbell)
3
12-15 reps
-
7
Bayesian Curl
3
12-15 reps
-
8
Plank with Shoulder Taps
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Underhand Lat Pulldown
3
12-15 reps
-
5
Standing Single Leg Calf Raise
3
12-15 reps
-
6
Single Arm Row (Dumbbell)
3
12-15 reps
-
7
Bayesian Curl
3
12-15 reps
-
8
Plank with Shoulder Taps
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Underhand Lat Pulldown
3
12-15 reps
-
5
Standing Single Leg Calf Raise
3
12-15 reps
-
6
Single Arm Row (Dumbbell)
3
12-15 reps
-
7
Bayesian Curl
3
12-15 reps
-
8
Plank with Shoulder Taps
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
5-8 Reps
-
2
Incline Bench Press (Barbell)3 Sets
5-8 Reps
-
3
Chest Fly (Dumbbell)3 Sets
5-8 Reps
-
4
Seated Overhead Press (Barbell)3 Sets
5-8 Reps
-
5
Upright Row (Barbell)3 Sets
5-8 Reps
-
6
Rear Delt Fly (Dumbbell)3 Sets
5-8 Reps
-
7
Skull Crusher (Dumbbell)3 Sets
5-8 Reps
-
8
Dip (Weighted)3 Sets
5-8 Reps
-
Day 2
1
Squat (Barbell)4 Sets
5-8 Reps
-
2
Good Morning3 Sets
5-8 Reps
-
3
Pull-Up (Weighted)3 Sets
5-8 Reps
-
4
Single Leg Press3 Sets
5-8 Reps
-
5
Single Arm Iso Row3 Sets
5-8 Reps
-
6
Standing Calf Raise (Machine)3 Sets
5-8 Reps
-
7
Bicep Curl (Barbell)3 Sets
5-8 Reps
-
8
Decline Sit Up (Weighted)3 Sets
5-8 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)4 Sets
5-8 Reps
-
2
Bench Press (Dumbbell)3 Sets
5-8 Reps
-
3
Cable Crossover3 Sets
5-8 Reps
-
4
Lateral Raise (Cable)3 Sets
5-8 Reps
-
5
Arnold Press3 Sets
5-8 Reps
-
6
Rear Delt Fly (Cable)3 Sets
5-8 Reps
-
7
Overhead Tricep Extension (Cable)3 Sets
5-8 Reps
-
8
Tricep Pushdown (Cable)3 Sets
5-8 Reps
-
Day 4
1
Leg Press4 Sets
5-8 Reps
-
2
Single Leg Romanian Deadlift3 Sets
5-8 Reps
-
3
Sissy Squat3 Sets
5-8 Reps
-
4
Pullover (Dumbbell)3 Sets
5-8 Reps
-
5
Standing Calf Raise (Machine)3 Sets
5-8 Reps
-
6
Single Arm Row (Cable)3 Sets
5-8 Reps
-
7
Alternating Dumbbell Curl3 Sets
5-8 Reps
-
8
Dynamic Side Plank3 Sets
5-8 Reps
-