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Upper Lower

by Kieran

Program Description

**Upper Lower** is a comprehensive 12-week program designed for intermediate lifters looking to build muscle and sculpt their physique. With 48 sessions spread across 60 minutes each, this program alternates between upper and lower body workouts, ensuring balanced development. You'll engage in a variety of exercises, including dumbbell bench presses, weighted chin-ups, and leg presses, all aimed at maximizing strength and hypertrophy. Get ready to challenge yourself and achieve your fitness goals with this structured and effective training plan!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 27, 2026 06:35
  • Last Edited
    Feb 11, 2026 05:24
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
9.7%
Hamstrings
9.7%
Triceps
8.8%
Glutes
8.8%
Front Delts
8.6%
Upper Back
7.6%
Abs
6.3%
Chest
5.8%
Lats
5.8%
Biceps
5.8%
Middle Delts
5.5%
Rear Delts
4.8%
Calves
4.6%
Lower Back
3.5%
Abductors
2%
Forearms
1.7%
Adductors
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
2
8-12 reps
-
2
Y Raise (Dumbbell)
2
8-12 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
T-Bar Row
2
8-12 reps
-
7
AD Press (Smith Machine)
3
8-12 reps
-
8
Powell Raise
2
8-12 reps
-
9
Preacher Curl (Machine)
3
8-12 reps
-
10
JM Press (Smith Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
AD Press (Smith Machine)
3
8-12 reps
-
6
Preacher Curl (Machine)
3
8-12 reps
-
7
JM Press (Smith Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
2
8-12 reps
-
2
Y Raise (Dumbbell)
2
8-12 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
T-Bar Row
2
8-12 reps
-
7
AD Press (Smith Machine)
3
8-12 reps
-
8
Powell Raise
2
8-12 reps
-
9
Preacher Curl (Machine)
3
8-12 reps
-
10
JM Press (Smith Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
2
8-12 reps
-
2
Y Raise (Dumbbell)
2
8-12 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
T-Bar Row
2
8-12 reps
-
7
AD Press (Smith Machine)
3
8-12 reps
-
8
Powell Raise
2
8-12 reps
-
9
Preacher Curl (Machine)
3
8-12 reps
-
10
JM Press (Smith Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
2
8-12 reps
-
2
Y Raise (Dumbbell)
2
8-12 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
T-Bar Row
2
8-12 reps
-
7
AD Press (Smith Machine)
3
8-12 reps
-
8
Powell Raise
2
8-12 reps
-
9
Preacher Curl (Machine)
3
8-12 reps
-
10
JM Press (Smith Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
2
8-12 reps
-
2
Y Raise (Dumbbell)
2
8-12 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
T-Bar Row
2
8-12 reps
-
7
AD Press (Smith Machine)
3
8-12 reps
-
8
Powell Raise
2
8-12 reps
-
9
Preacher Curl (Machine)
3
8-12 reps
-
10
JM Press (Smith Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
2
8-12 reps
-
2
Y Raise (Dumbbell)
2
8-12 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
T-Bar Row
2
8-12 reps
-
7
AD Press (Smith Machine)
3
8-12 reps
-
8
Powell Raise
2
8-12 reps
-
9
Preacher Curl (Machine)
3
8-12 reps
-
10
JM Press (Smith Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
2
8-12 reps
-
2
Y Raise (Dumbbell)
2
8-12 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
T-Bar Row
2
8-12 reps
-
7
AD Press (Smith Machine)
3
8-12 reps
-
8
Powell Raise
2
8-12 reps
-
9
Preacher Curl (Machine)
3
8-12 reps
-
10
JM Press (Smith Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
2
8-12 reps
-
2
Y Raise (Dumbbell)
2
8-12 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
T-Bar Row
2
8-12 reps
-
7
AD Press (Smith Machine)
3
8-12 reps
-
8
Powell Raise
2
8-12 reps
-
9
Preacher Curl (Machine)
3
8-12 reps
-
10
JM Press (Smith Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
2
8-12 reps
-
2
Y Raise (Dumbbell)
2
8-12 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
T-Bar Row
2
8-12 reps
-
7
AD Press (Smith Machine)
3
8-12 reps
-
8
Powell Raise
2
8-12 reps
-
9
Preacher Curl (Machine)
3
8-12 reps
-
10
JM Press (Smith Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
2
8-12 reps
-
2
Y Raise (Dumbbell)
2
8-12 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
T-Bar Row
2
8-12 reps
-
7
AD Press (Smith Machine)
3
8-12 reps
-
8
Powell Raise
2
8-12 reps
-
9
Preacher Curl (Machine)
3
8-12 reps
-
10
JM Press (Smith Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
2
8-12 reps
-
2
Y Raise (Dumbbell)
2
8-12 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
T-Bar Row
2
8-12 reps
-
7
AD Press (Smith Machine)
3
8-12 reps
-
8
Powell Raise
2
8-12 reps
-
9
Preacher Curl (Machine)
3
8-12 reps
-
10
JM Press (Smith Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Seated Calf Raise
2
8-12 reps
-
7
Hip Abductor (Machine)
2
8-12 reps
-
8
Cable Crunch
3
8-12 reps
-
9
Split Squat (Bodyweight)
2
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Seated Calf Raise
2
8-12 reps
-
7
Hip Abductor (Machine)
2
8-12 reps
-
8
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Seated Calf Raise
2
8-12 reps
-
7
Hip Abductor (Machine)
2
8-12 reps
-
8
Cable Crunch
3
8-12 reps
-
9
Split Squat (Bodyweight)
2
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Seated Calf Raise
2
8-12 reps
-
7
Hip Abductor (Machine)
2
8-12 reps
-
8
Cable Crunch
3
8-12 reps
-
9
Split Squat (Bodyweight)
2
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Seated Calf Raise
2
8-12 reps
-
7
Hip Abductor (Machine)
2
8-12 reps
-
8
Cable Crunch
3
8-12 reps
-
9
Split Squat (Bodyweight)
2
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Seated Calf Raise
2
8-12 reps
-
7
Hip Abductor (Machine)
2
8-12 reps
-
8
Cable Crunch
3
8-12 reps
-
9
Split Squat (Bodyweight)
2
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Seated Calf Raise
2
8-12 reps
-
7
Hip Abductor (Machine)
2
8-12 reps
-
8
Cable Crunch
3
8-12 reps
-
9
Split Squat (Bodyweight)
2
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Seated Calf Raise
2
8-12 reps
-
7
Hip Abductor (Machine)
2
8-12 reps
-
8
Cable Crunch
3
8-12 reps
-
9
Split Squat (Bodyweight)
2
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Seated Calf Raise
2
8-12 reps
-
7
Hip Abductor (Machine)
2
8-12 reps
-
8
Cable Crunch
3
8-12 reps
-
9
Split Squat (Bodyweight)
2
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Seated Calf Raise
2
8-12 reps
-
7
Hip Abductor (Machine)
2
8-12 reps
-
8
Cable Crunch
3
8-12 reps
-
9
Split Squat (Bodyweight)
2
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Seated Calf Raise
2
8-12 reps
-
7
Hip Abductor (Machine)
2
8-12 reps
-
8
Cable Crunch
3
8-12 reps
-
9
Split Squat (Bodyweight)
2
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Seated Calf Raise
2
8-12 reps
-
7
Hip Abductor (Machine)
2
8-12 reps
-
8
Cable Crunch
3
8-12 reps
-
9
Split Squat (Bodyweight)
2
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
1
-
2
Y Raise
1
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Pec Deck (Machine)
2
-
6
High Row
2
8-12 reps
-
7
Lateral Raise (Machine)
2
-
8
Bicep Curl (Machine)
3
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Pec Deck (Machine)
2
-
5
High Row
2
8-12 reps
-
6
Lateral Raise (Machine)
2
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
1
-
2
Y Raise
1
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Pec Deck (Machine)
2
-
6
High Row
2
8-12 reps
-
7
Lateral Raise (Machine)
2
-
8
Bicep Curl (Machine)
3
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
1
-
2
Y Raise
1
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Pec Deck (Machine)
2
-
6
High Row
2
8-12 reps
-
7
Lateral Raise (Machine)
2
-
8
Bicep Curl (Machine)
3
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
1
-
2
Y Raise
1
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Pec Deck (Machine)
2
-
6
High Row
2
8-12 reps
-
7
Lateral Raise (Machine)
2
-
8
Bicep Curl (Machine)
3
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
1
-
2
Y Raise
1
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Pec Deck (Machine)
2
-
6
High Row
2
8-12 reps
-
7
Lateral Raise (Machine)
2
-
8
Bicep Curl (Machine)
3
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
1
-
2
Y Raise
1
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Pec Deck (Machine)
2
-
6
High Row
2
8-12 reps
-
7
Lateral Raise (Machine)
2
-
8
Bicep Curl (Machine)
3
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
1
-
2
Y Raise
1
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Pec Deck (Machine)
2
-
6
High Row
2
8-12 reps
-
7
Lateral Raise (Machine)
2
-
8
Bicep Curl (Machine)
3
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
1
-
2
Y Raise
1
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Pec Deck (Machine)
2
-
6
High Row
2
8-12 reps
-
7
Lateral Raise (Machine)
2
-
8
Bicep Curl (Machine)
3
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
1
-
2
Y Raise
1
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Pec Deck (Machine)
2
-
6
High Row
2
8-12 reps
-
7
Lateral Raise (Machine)
2
-
8
Bicep Curl (Machine)
3
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
1
-
2
Y Raise
1
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Pec Deck (Machine)
2
-
6
High Row
2
8-12 reps
-
7
Lateral Raise (Machine)
2
-
8
Bicep Curl (Machine)
3
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Internal Rotation
1
-
2
Y Raise
1
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Pec Deck (Machine)
2
-
6
High Row
2
8-12 reps
-
7
Lateral Raise (Machine)
2
-
8
Bicep Curl (Machine)
3
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Back Extension
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Seated Calf Raise
2
8-12 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
8
Ab Wheel
3
6-12 reps
-
9
Split Squat (Bodyweight)
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Back Extension
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Seated Calf Raise
2
8-12 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
8
Ab Wheel
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Back Extension
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Seated Calf Raise
2
8-12 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
8
Ab Wheel
3
6-12 reps
-
9
Split Squat (Bodyweight)
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Back Extension
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Seated Calf Raise
2
8-12 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
8
Ab Wheel
3
6-12 reps
-
9
Split Squat (Bodyweight)
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Back Extension
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Seated Calf Raise
2
8-12 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
8
Ab Wheel
3
6-12 reps
-
9
Split Squat (Bodyweight)
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Back Extension
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Seated Calf Raise
2
8-12 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
8
Ab Wheel
3
6-12 reps
-
9
Split Squat (Bodyweight)
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Back Extension
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Seated Calf Raise
2
8-12 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
8
Ab Wheel
3
6-12 reps
-
9
Split Squat (Bodyweight)
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Back Extension
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Seated Calf Raise
2
8-12 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
8
Ab Wheel
3
6-12 reps
-
9
Split Squat (Bodyweight)
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Back Extension
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Seated Calf Raise
2
8-12 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
8
Ab Wheel
3
6-12 reps
-
9
Split Squat (Bodyweight)
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Back Extension
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Seated Calf Raise
2
8-12 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
8
Ab Wheel
3
6-12 reps
-
9
Split Squat (Bodyweight)
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Back Extension
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Seated Calf Raise
2
8-12 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
8
Ab Wheel
3
6-12 reps
-
9
Split Squat (Bodyweight)
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Back Extension
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Seated Calf Raise
2
8-12 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
8
Ab Wheel
3
6-12 reps
-
9
Split Squat (Bodyweight)
2
0.5 mins
-
Week 1
1 / 12 Weeks
Day 3
1
Internal Rotation
1 Set
-
2
Y Raise
1 Set
-
3
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
5
Pec Deck (Machine)
2 Sets
-
6
High Row
2 Sets
8-12 Reps
-
7
Lateral Raise (Machine)
2 Sets
-
8
Bicep Curl (Machine)
3 Sets
8-12 Reps
-
9
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
Day 2
1
Hack Squat
3 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
3
Leg Extension
2 Sets
8-12 Reps
-
4
Leg Curl
2 Sets
8-12 Reps
-
5
Standing Calf Raise
2 Sets
8-12 Reps
-
6
Seated Calf Raise
2 Sets
8-12 Reps
-
7
Hip Abductor (Machine)
2 Sets
8-12 Reps
-
8
Cable Crunch
3 Sets
8-12 Reps
-
9
Split Squat (Bodyweight)
2 Sets
30 mins
-
Day 1
1
Internal Rotation
2 Sets
8-12 Reps
-
2
Y Raise (Dumbbell)
2 Sets
8-12 Reps
-
3
Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
4
Chin-Up (Weighted)
3 Sets
6-8 Reps
-
5
Pec Deck (Machine)
2 Sets
8-12 Reps
-
6
T-Bar Row
2 Sets
8-12 Reps
-
7
AD Press (Smith Machine)
3 Sets
8-12 Reps
-
8
Powell Raise
2 Sets
8-12 Reps
-
9
Preacher Curl (Machine)
3 Sets
8-12 Reps
-
10
JM Press (Smith Machine)
3 Sets
8-12 Reps
-
Day 4
1
Leg Press
3 Sets
6-10 Reps
-
2
Back Extension
3 Sets
6-10 Reps
-
3
Leg Extension
2 Sets
8-12 Reps
-
4
Seated Hamstring Curl
2 Sets
8-12 Reps
-
5
Standing Calf Raise
2 Sets
8-12 Reps
-
6
Seated Calf Raise
2 Sets
8-12 Reps
-
7
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
8
Ab Wheel
3 Sets
6-12 Reps
-
9
Split Squat (Bodyweight)
2 Sets
0.5 mins
-