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Upper Lower Villain

by Diego

Program Description

A science-based workout program designed for beginner to intermediate lifters who want to build strength, progress safely, and see consistent results. Increase the weight once you can complete all sets with 9-10 reps (progressive overload). Aim to train within 1–2 RIR (reps in reserve), occasionally going to failure (on the last set of the last exercise, for example) if fatigue is well managed. You can work with 8 reps taken close to failure instead of 10 if preferred. Adjust the number of sets per muscle group depending on your individual strengths and weaknesses.

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 07, 2025 11:05
  • Last Edited
    Oct 08, 2025 11:04
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.5%
Quadriceps
10.5%
Triceps
9.9%
Biceps
8.8%
Upper Back
7.5%
Glutes
6.9%
Front Delts
6.7%
Middle Delts
6.5%
Chest
6.3%
Lats
5.7%
Abs
4.2%
Adductors
4%
Rear Delts
3.8%
Calves
3.1%
Cardio
2.1%
Forearms
1.3%
Lower Back
0.8%
Abductors
0.4%
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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
Squat (Barbell)
2
5-9 reps
-
2
Leg Curl
3
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Stiff Leg Deadlift
1
6-10 reps
-
5
Hip Thrust (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
-
2
Leg Curl
3
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Stiff Leg Deadlift
1
6-10 reps
-
5
Hip Thrust (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
-
2
Leg Curl
3
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Stiff Leg Deadlift
1
6-10 reps
-
5
Hip Thrust (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
-
2
Leg Curl
3
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Stiff Leg Deadlift
1
6-10 reps
-
5
Hip Thrust (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
-
2
Leg Curl
3
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Stiff Leg Deadlift
1
6-10 reps
-
5
Hip Thrust (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
-
2
Leg Curl
3
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Stiff Leg Deadlift
1
6-10 reps
-
5
Hip Thrust (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
-
2
Leg Curl
3
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Stiff Leg Deadlift
1
6-10 reps
-
5
Hip Thrust (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
-
2
Leg Curl
3
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Stiff Leg Deadlift
1
6-10 reps
-
5
Hip Thrust (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
-
2
Leg Curl
3
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Stiff Leg Deadlift
1
6-10 reps
-
5
Hip Thrust (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
-
2
Leg Curl
3
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Stiff Leg Deadlift
1
6-10 reps
-
5
Hip Thrust (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
-
2
Leg Curl
3
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Stiff Leg Deadlift
1
6-10 reps
-
5
Hip Thrust (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
-
2
Leg Curl
3
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Stiff Leg Deadlift
1
6-10 reps
-
5
Hip Thrust (Machine)
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Linear Row (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
6
Rear Delt Fly (Machine)
3
6-10 reps
-
7
Cardio (LISS)
1
10-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Linear Row (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
6
Rear Delt Fly (Machine)
3
6-10 reps
-
7
Cardio (LISS)
1
10-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Linear Row (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
6
Rear Delt Fly (Machine)
3
6-10 reps
-
7
Cardio (LISS)
1
10-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Linear Row (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
6
Rear Delt Fly (Machine)
3
6-10 reps
-
7
Cardio (LISS)
1
10-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Linear Row (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
6
Rear Delt Fly (Machine)
3
6-10 reps
-
7
Cardio (LISS)
1
10-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Linear Row (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
6
Rear Delt Fly (Machine)
3
6-10 reps
-
7
Cardio (LISS)
1
10-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Linear Row (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
6
Rear Delt Fly (Machine)
3
6-10 reps
-
7
Cardio (LISS)
1
10-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Linear Row (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
6
Rear Delt Fly (Machine)
3
6-10 reps
-
7
Cardio (LISS)
1
10-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Linear Row (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
6
Rear Delt Fly (Machine)
3
6-10 reps
-
7
Cardio (LISS)
1
10-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Linear Row (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
6
Rear Delt Fly (Machine)
3
6-10 reps
-
7
Cardio (LISS)
1
10-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Linear Row (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
6
Rear Delt Fly (Machine)
3
6-10 reps
-
7
Cardio (LISS)
1
10-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Linear Row (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
6
Rear Delt Fly (Machine)
3
6-10 reps
-
7
Cardio (LISS)
1
10-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4
Hip Adductor (Machine)
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
6
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4
Hip Adductor (Machine)
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
6
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4
Hip Adductor (Machine)
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
6
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4
Hip Adductor (Machine)
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
6
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4
Hip Adductor (Machine)
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
6
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4
Hip Adductor (Machine)
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
6
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4
Hip Adductor (Machine)
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
6
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4
Hip Adductor (Machine)
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
6
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4
Hip Adductor (Machine)
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
6
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4
Hip Adductor (Machine)
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
6
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4
Hip Adductor (Machine)
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
6
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
4
Hip Adductor (Machine)
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
6
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Shoulder Press (Machine)
2
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
5
Tricep Extension (Cable)
2
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
6-10 reps
-
7
Cardio (LISS)
1
10-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Shoulder Press (Machine)
2
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
5
Tricep Extension (Cable)
2
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
6-10 reps
-
7
Cardio (LISS)
1
10-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Shoulder Press (Machine)
2
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
5
Tricep Extension (Cable)
2
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
6-10 reps
-
7
Cardio (LISS)
1
10-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Shoulder Press (Machine)
2
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
5
Tricep Extension (Cable)
2
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
6-10 reps
-
7
Cardio (LISS)
1
10-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Shoulder Press (Machine)
2
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
5
Tricep Extension (Cable)
2
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
6-10 reps
-
7
Cardio (LISS)
1
10-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Shoulder Press (Machine)
2
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
5
Tricep Extension (Cable)
2
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
6-10 reps
-
7
Cardio (LISS)
1
10-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Shoulder Press (Machine)
2
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
5
Tricep Extension (Cable)
2
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
6-10 reps
-
7
Cardio (LISS)
1
10-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Shoulder Press (Machine)
2
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
5
Tricep Extension (Cable)
2
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
6-10 reps
-
7
Cardio (LISS)
1
10-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Shoulder Press (Machine)
2
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
5
Tricep Extension (Cable)
2
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
6-10 reps
-
7
Cardio (LISS)
1
10-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Shoulder Press (Machine)
2
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
5
Tricep Extension (Cable)
2
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
6-10 reps
-
7
Cardio (LISS)
1
10-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Shoulder Press (Machine)
2
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
5
Tricep Extension (Cable)
2
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
6-10 reps
-
7
Cardio (LISS)
1
10-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Shoulder Press (Machine)
2
6-10 reps
-
4
Seated Row (Machine)
3
6-10 reps
-
5
Tricep Extension (Cable)
2
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
6-10 reps
-
7
Cardio (LISS)
1
10-20 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
2
Leg Curl
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
4
Stiff Leg Deadlift
1 Set
6-10 Reps
-
5
Hip Thrust (Machine)
1 Set
6-10 Reps
-
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Linear Row (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
5
Bicep Curl (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
6
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
7
Cardio (LISS)
1 Set
10-20 mins
-
Day 3
1
Leg Press
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
2
Lying Leg Curl
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
4
Hip Adductor (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
5
Seated Calf Raise
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
6
Knee Raise (Captain's Chair)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Shoulder Press (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4
Seated Row (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
5
Tricep Extension (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
7
Cardio (LISS)
1 Set
10-20 mins
-