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BoostcampPNG

Haven 2.0

by Diego M.

Program Description

Life is too short to not be jacked. Full body 5 day per week split, 2x legs, 3x upper.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 01, 2026 01:01
  • Last Edited
    Mar 01, 2026 01:03
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.4%
Front Delts
10.4%
Hamstrings
9.5%
Upper Back
9.5%
Glutes
7.8%
Quadriceps
6.9%
Lats
6.9%
Biceps
6.9%
Chest
6.9%
Middle Delts
5.2%
Rear Delts
4.3%
Abs
3.8%
Abductors
2.6%
Lower Back
2.6%
Adductors
2.6%
Calves
1.7%
Forearms
1.7%
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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
Warmup
1
1 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Leg Press
3
5-8 reps
-
4
Back Extension (Weighted)
3
5-8 reps
-
5
Seated Hamstring Curl
3
5-8 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Knee Raise (Captain's Chair)
3
10-14 reps
-
8
Stretch
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Leg Press
3
5-8 reps
-
4
Back Extension (Weighted)
3
5-8 reps
-
5
Seated Hamstring Curl
3
5-8 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Knee Raise (Captain's Chair)
3
10-14 reps
-
8
Stretch
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Leg Press
3
5-8 reps
-
4
Back Extension (Weighted)
3
5-8 reps
-
5
Seated Hamstring Curl
3
5-8 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Knee Raise (Captain's Chair)
3
10-14 reps
-
8
Stretch
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Leg Press
3
5-8 reps
-
4
Back Extension (Weighted)
3
5-8 reps
-
5
Seated Hamstring Curl
3
5-8 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Knee Raise (Captain's Chair)
3
10-14 reps
-
8
Stretch
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Leg Press
3
5-8 reps
-
4
Back Extension (Weighted)
3
5-8 reps
-
5
Seated Hamstring Curl
3
5-8 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Knee Raise (Captain's Chair)
3
10-14 reps
-
8
Stretch
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Leg Press
3
5-8 reps
-
4
Back Extension (Weighted)
3
5-8 reps
-
5
Seated Hamstring Curl
3
5-8 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Knee Raise (Captain's Chair)
3
10-14 reps
-
8
Stretch
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Leg Press
3
5-8 reps
-
4
Back Extension (Weighted)
3
5-8 reps
-
5
Seated Hamstring Curl
3
5-8 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Knee Raise (Captain's Chair)
3
10-14 reps
-
8
Stretch
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Leg Press
3
5-8 reps
-
4
Back Extension (Weighted)
3
5-8 reps
-
5
Seated Hamstring Curl
3
5-8 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Knee Raise (Captain's Chair)
3
10-14 reps
-
8
Stretch
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Leg Press
3
5-8 reps
-
4
Back Extension (Weighted)
3
5-8 reps
-
5
Seated Hamstring Curl
3
5-8 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Knee Raise (Captain's Chair)
3
10-14 reps
-
8
Stretch
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Leg Press
3
5-8 reps
-
4
Back Extension (Weighted)
3
5-8 reps
-
5
Seated Hamstring Curl
3
5-8 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Knee Raise (Captain's Chair)
3
10-14 reps
-
8
Stretch
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Leg Press
3
5-8 reps
-
4
Back Extension (Weighted)
3
5-8 reps
-
5
Seated Hamstring Curl
3
5-8 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Knee Raise (Captain's Chair)
3
10-14 reps
-
8
Stretch
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Leg Press
3
5-8 reps
-
4
Back Extension (Weighted)
3
5-8 reps
-
5
Seated Hamstring Curl
3
5-8 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Knee Raise (Captain's Chair)
3
10-14 reps
-
8
Stretch
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Leg Press
3
5-8 reps
-
4
Back Extension (Weighted)
3
5-8 reps
-
5
Seated Hamstring Curl
3
5-8 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Knee Raise (Captain's Chair)
3
10-14 reps
-
8
Stretch
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Leg Press
3
5-8 reps
-
4
Back Extension (Weighted)
3
5-8 reps
-
5
Seated Hamstring Curl
3
5-8 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Knee Raise (Captain's Chair)
3
10-14 reps
-
8
Stretch
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Leg Press
3
5-8 reps
-
4
Back Extension (Weighted)
3
5-8 reps
-
5
Seated Hamstring Curl
3
5-8 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Knee Raise (Captain's Chair)
3
10-14 reps
-
8
Stretch
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Leg Press
3
5-8 reps
-
4
Back Extension (Weighted)
3
5-8 reps
-
5
Seated Hamstring Curl
3
5-8 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Knee Raise (Captain's Chair)
3
10-14 reps
-
8
Stretch
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Leg Press
3
5-8 reps
-
4
Back Extension (Weighted)
3
5-8 reps
-
5
Seated Hamstring Curl
3
5-8 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Knee Raise (Captain's Chair)
3
10-14 reps
-
8
Stretch
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Leg Press
3
5-8 reps
-
4
Back Extension (Weighted)
3
5-8 reps
-
5
Seated Hamstring Curl
3
5-8 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Knee Raise (Captain's Chair)
3
10-14 reps
-
8
Stretch
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Assisted)
3
5-8 reps
-
3
Cable V-Bar Seated Rows
3
5-8 reps
-
4
Dip (Assisted)
3
5-8 reps
-
5A
Incline Bench Press (Dumbbell)
3
5-8 reps
-
5B
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Bicep Curl (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Assisted)
3
5-8 reps
-
3
Cable V-Bar Seated Rows
3
5-8 reps
-
4
Dip (Assisted)
3
5-8 reps
-
5A
Incline Bench Press (Dumbbell)
3
5-8 reps
-
5B
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Bicep Curl (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Assisted)
3
5-8 reps
-
3
Cable V-Bar Seated Rows
3
5-8 reps
-
4
Dip (Assisted)
3
5-8 reps
-
5A
Incline Bench Press (Dumbbell)
3
5-8 reps
-
5B
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Bicep Curl (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Assisted)
3
5-8 reps
-
3
Cable V-Bar Seated Rows
3
5-8 reps
-
4
Dip (Assisted)
3
5-8 reps
-
5A
Incline Bench Press (Dumbbell)
3
5-8 reps
-
5B
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Bicep Curl (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Assisted)
3
5-8 reps
-
3
Cable V-Bar Seated Rows
3
5-8 reps
-
4
Dip (Assisted)
3
5-8 reps
-
5A
Incline Bench Press (Dumbbell)
3
5-8 reps
-
5B
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Bicep Curl (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Assisted)
3
5-8 reps
-
3
Cable V-Bar Seated Rows
3
5-8 reps
-
4
Dip (Assisted)
3
5-8 reps
-
5A
Incline Bench Press (Dumbbell)
3
5-8 reps
-
5B
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Bicep Curl (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Assisted)
3
5-8 reps
-
3
Cable V-Bar Seated Rows
3
5-8 reps
-
4
Dip (Assisted)
3
5-8 reps
-
5A
Incline Bench Press (Dumbbell)
3
5-8 reps
-
5B
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Bicep Curl (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Assisted)
3
5-8 reps
-
3
Cable V-Bar Seated Rows
3
5-8 reps
-
4
Dip (Assisted)
3
5-8 reps
-
5A
Incline Bench Press (Dumbbell)
3
5-8 reps
-
5B
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Bicep Curl (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Assisted)
3
5-8 reps
-
3
Cable V-Bar Seated Rows
3
5-8 reps
-
4
Dip (Assisted)
3
5-8 reps
-
5A
Incline Bench Press (Dumbbell)
3
5-8 reps
-
5B
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Bicep Curl (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Assisted)
3
5-8 reps
-
3
Cable V-Bar Seated Rows
3
5-8 reps
-
4
Dip (Assisted)
3
5-8 reps
-
5A
Incline Bench Press (Dumbbell)
3
5-8 reps
-
5B
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Bicep Curl (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Assisted)
3
5-8 reps
-
3
Cable V-Bar Seated Rows
3
5-8 reps
-
4
Dip (Assisted)
3
5-8 reps
-
5A
Incline Bench Press (Dumbbell)
3
5-8 reps
-
5B
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Bicep Curl (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Assisted)
3
5-8 reps
-
3
Cable V-Bar Seated Rows
3
5-8 reps
-
4
Dip (Assisted)
3
5-8 reps
-
5A
Incline Bench Press (Dumbbell)
3
5-8 reps
-
5B
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Bicep Curl (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Assisted)
3
5-8 reps
-
3
Cable V-Bar Seated Rows
3
5-8 reps
-
4
Dip (Assisted)
3
5-8 reps
-
5A
Incline Bench Press (Dumbbell)
3
5-8 reps
-
5B
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Bicep Curl (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Assisted)
3
5-8 reps
-
3
Cable V-Bar Seated Rows
3
5-8 reps
-
4
Dip (Assisted)
3
5-8 reps
-
5A
Incline Bench Press (Dumbbell)
3
5-8 reps
-
5B
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Bicep Curl (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Assisted)
3
5-8 reps
-
3
Cable V-Bar Seated Rows
3
5-8 reps
-
4
Dip (Assisted)
3
5-8 reps
-
5A
Incline Bench Press (Dumbbell)
3
5-8 reps
-
5B
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Bicep Curl (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Assisted)
3
5-8 reps
-
3
Cable V-Bar Seated Rows
3
5-8 reps
-
4
Dip (Assisted)
3
5-8 reps
-
5A
Incline Bench Press (Dumbbell)
3
5-8 reps
-
5B
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Bicep Curl (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Assisted)
3
5-8 reps
-
3
Cable V-Bar Seated Rows
3
5-8 reps
-
4
Dip (Assisted)
3
5-8 reps
-
5A
Incline Bench Press (Dumbbell)
3
5-8 reps
-
5B
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Bicep Curl (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Assisted)
3
5-8 reps
-
3
Cable V-Bar Seated Rows
3
5-8 reps
-
4
Dip (Assisted)
3
5-8 reps
-
5A
Incline Bench Press (Dumbbell)
3
5-8 reps
-
5B
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Bicep Curl (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-12 reps
-
4
Seated Hamstring Curl
3
5-8 reps
-
5A
Hip Abductor (Machine)
3
5-8 reps
-
5B
Hip Adductor (Machine)
3
5-8 reps
-
6
Knee Raise (Captain's Chair)
2
10-15 reps
-
7
Contralateral Plank
2
0.75-1 mins
-
8
Stretch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-12 reps
-
4
Seated Hamstring Curl
3
5-8 reps
-
5A
Hip Abductor (Machine)
3
5-8 reps
-
5B
Hip Adductor (Machine)
3
5-8 reps
-
6
Knee Raise (Captain's Chair)
2
10-15 reps
-
7
Contralateral Plank
2
0.75-1 mins
-
8
Stretch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-12 reps
-
4
Seated Hamstring Curl
3
5-8 reps
-
5A
Hip Abductor (Machine)
3
5-8 reps
-
5B
Hip Adductor (Machine)
3
5-8 reps
-
6
Knee Raise (Captain's Chair)
2
10-15 reps
-
7
Contralateral Plank
2
0.75-1 mins
-
8
Stretch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-12 reps
-
4
Seated Hamstring Curl
3
5-8 reps
-
5A
Hip Abductor (Machine)
3
5-8 reps
-
5B
Hip Adductor (Machine)
3
5-8 reps
-
6
Knee Raise (Captain's Chair)
2
10-15 reps
-
7
Contralateral Plank
2
0.75-1 mins
-
8
Stretch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-12 reps
-
4
Seated Hamstring Curl
3
5-8 reps
-
5A
Hip Abductor (Machine)
3
5-8 reps
-
5B
Hip Adductor (Machine)
3
5-8 reps
-
6
Knee Raise (Captain's Chair)
2
10-15 reps
-
7
Contralateral Plank
2
0.75-1 mins
-
8
Stretch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-12 reps
-
4
Seated Hamstring Curl
3
5-8 reps
-
5A
Hip Abductor (Machine)
3
5-8 reps
-
5B
Hip Adductor (Machine)
3
5-8 reps
-
6
Knee Raise (Captain's Chair)
2
10-15 reps
-
7
Contralateral Plank
2
0.75-1 mins
-
8
Stretch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-12 reps
-
4
Seated Hamstring Curl
3
5-8 reps
-
5A
Hip Abductor (Machine)
3
5-8 reps
-
5B
Hip Adductor (Machine)
3
5-8 reps
-
6
Knee Raise (Captain's Chair)
2
10-15 reps
-
7
Contralateral Plank
2
0.75-1 mins
-
8
Stretch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-12 reps
-
4
Seated Hamstring Curl
3
5-8 reps
-
5A
Hip Abductor (Machine)
3
5-8 reps
-
5B
Hip Adductor (Machine)
3
5-8 reps
-
6
Knee Raise (Captain's Chair)
2
10-15 reps
-
7
Contralateral Plank
2
0.75-1 mins
-
8
Stretch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-12 reps
-
4
Seated Hamstring Curl
3
5-8 reps
-
5A
Hip Abductor (Machine)
3
5-8 reps
-
5B
Hip Adductor (Machine)
3
5-8 reps
-
6
Knee Raise (Captain's Chair)
2
10-15 reps
-
7
Contralateral Plank
2
0.75-1 mins
-
8
Stretch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-12 reps
-
4
Seated Hamstring Curl
3
5-8 reps
-
5A
Hip Abductor (Machine)
3
5-8 reps
-
5B
Hip Adductor (Machine)
3
5-8 reps
-
6
Knee Raise (Captain's Chair)
2
10-15 reps
-
7
Contralateral Plank
2
0.75-1 mins
-
8
Stretch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-12 reps
-
4
Seated Hamstring Curl
3
5-8 reps
-
5A
Hip Abductor (Machine)
3
5-8 reps
-
5B
Hip Adductor (Machine)
3
5-8 reps
-
6
Knee Raise (Captain's Chair)
2
10-15 reps
-
7
Contralateral Plank
2
0.75-1 mins
-
8
Stretch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-12 reps
-
4
Seated Hamstring Curl
3
5-8 reps
-
5A
Hip Abductor (Machine)
3
5-8 reps
-
5B
Hip Adductor (Machine)
3
5-8 reps
-
6
Knee Raise (Captain's Chair)
2
10-15 reps
-
7
Contralateral Plank
2
0.75-1 mins
-
8
Stretch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-12 reps
-
4
Seated Hamstring Curl
3
5-8 reps
-
5A
Hip Abductor (Machine)
3
5-8 reps
-
5B
Hip Adductor (Machine)
3
5-8 reps
-
6
Knee Raise (Captain's Chair)
2
10-15 reps
-
7
Contralateral Plank
2
0.75-1 mins
-
8
Stretch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-12 reps
-
4
Seated Hamstring Curl
3
5-8 reps
-
5A
Hip Abductor (Machine)
3
5-8 reps
-
5B
Hip Adductor (Machine)
3
5-8 reps
-
6
Knee Raise (Captain's Chair)
2
10-15 reps
-
7
Contralateral Plank
2
0.75-1 mins
-
8
Stretch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-12 reps
-
4
Seated Hamstring Curl
3
5-8 reps
-
5A
Hip Abductor (Machine)
3
5-8 reps
-
5B
Hip Adductor (Machine)
3
5-8 reps
-
6
Knee Raise (Captain's Chair)
2
10-15 reps
-
7
Contralateral Plank
2
0.75-1 mins
-
8
Stretch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-12 reps
-
4
Seated Hamstring Curl
3
5-8 reps
-
5A
Hip Abductor (Machine)
3
5-8 reps
-
5B
Hip Adductor (Machine)
3
5-8 reps
-
6
Knee Raise (Captain's Chair)
2
10-15 reps
-
7
Contralateral Plank
2
0.75-1 mins
-
8
Stretch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-12 reps
-
4
Seated Hamstring Curl
3
5-8 reps
-
5A
Hip Abductor (Machine)
3
5-8 reps
-
5B
Hip Adductor (Machine)
3
5-8 reps
-
6
Knee Raise (Captain's Chair)
2
10-15 reps
-
7
Contralateral Plank
2
0.75-1 mins
-
8
Stretch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-12 reps
-
4
Seated Hamstring Curl
3
5-8 reps
-
5A
Hip Abductor (Machine)
3
5-8 reps
-
5B
Hip Adductor (Machine)
3
5-8 reps
-
6
Knee Raise (Captain's Chair)
2
10-15 reps
-
7
Contralateral Plank
2
0.75-1 mins
-
8
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Band)
3
5-8 reps
-
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
4
Single Arm Row (Dumbbell)
3
5-8 reps
-
5
Face Pull
3
6-10 reps
-
6A
Incline Curl (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
6-10 reps
-
7
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Band)
3
5-8 reps
-
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
4
Single Arm Row (Dumbbell)
3
5-8 reps
-
5
Face Pull
3
6-10 reps
-
6A
Incline Curl (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
6-10 reps
-
7
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Band)
3
5-8 reps
-
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
4
Single Arm Row (Dumbbell)
3
5-8 reps
-
5
Face Pull
3
6-10 reps
-
6A
Incline Curl (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
6-10 reps
-
7
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Band)
3
5-8 reps
-
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
4
Single Arm Row (Dumbbell)
3
5-8 reps
-
5
Face Pull
3
6-10 reps
-
6A
Incline Curl (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
6-10 reps
-
7
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Band)
3
5-8 reps
-
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
4
Single Arm Row (Dumbbell)
3
5-8 reps
-
5
Face Pull
3
6-10 reps
-
6A
Incline Curl (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
6-10 reps
-
7
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Band)
3
5-8 reps
-
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
4
Single Arm Row (Dumbbell)
3
5-8 reps
-
5
Face Pull
3
6-10 reps
-
6A
Incline Curl (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
6-10 reps
-
7
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Band)
3
5-8 reps
-
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
4
Single Arm Row (Dumbbell)
3
5-8 reps
-
5
Face Pull
3
6-10 reps
-
6A
Incline Curl (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
6-10 reps
-
7
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Band)
3
5-8 reps
-
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
4
Single Arm Row (Dumbbell)
3
5-8 reps
-
5
Face Pull
3
6-10 reps
-
6A
Incline Curl (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
6-10 reps
-
7
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Band)
3
5-8 reps
-
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
4
Single Arm Row (Dumbbell)
3
5-8 reps
-
5
Face Pull
3
6-10 reps
-
6A
Incline Curl (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
6-10 reps
-
7
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Band)
3
5-8 reps
-
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
4
Single Arm Row (Dumbbell)
3
5-8 reps
-
5
Face Pull
3
6-10 reps
-
6A
Incline Curl (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
6-10 reps
-
7
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Band)
3
5-8 reps
-
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
4
Single Arm Row (Dumbbell)
3
5-8 reps
-
5
Face Pull
3
6-10 reps
-
6A
Incline Curl (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
6-10 reps
-
7
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Band)
3
5-8 reps
-
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
4
Single Arm Row (Dumbbell)
3
5-8 reps
-
5
Face Pull
3
6-10 reps
-
6A
Incline Curl (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
6-10 reps
-
7
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Band)
3
5-8 reps
-
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
4
Single Arm Row (Dumbbell)
3
5-8 reps
-
5
Face Pull
3
6-10 reps
-
6A
Incline Curl (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
6-10 reps
-
7
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Band)
3
5-8 reps
-
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
4
Single Arm Row (Dumbbell)
3
5-8 reps
-
5
Face Pull
3
6-10 reps
-
6A
Incline Curl (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
6-10 reps
-
7
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Band)
3
5-8 reps
-
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
4
Single Arm Row (Dumbbell)
3
5-8 reps
-
5
Face Pull
3
6-10 reps
-
6A
Incline Curl (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
6-10 reps
-
7
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Band)
3
5-8 reps
-
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
4
Single Arm Row (Dumbbell)
3
5-8 reps
-
5
Face Pull
3
6-10 reps
-
6A
Incline Curl (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
6-10 reps
-
7
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Band)
3
5-8 reps
-
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
4
Single Arm Row (Dumbbell)
3
5-8 reps
-
5
Face Pull
3
6-10 reps
-
6A
Incline Curl (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
6-10 reps
-
7
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Pull-Up (Band)
3
5-8 reps
-
3
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
4
Single Arm Row (Dumbbell)
3
5-8 reps
-
5
Face Pull
3
6-10 reps
-
6A
Incline Curl (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
6-10 reps
-
7
Stretch
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Dip (Assisted)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Tricep Pushdown (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Dip (Assisted)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Tricep Pushdown (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Dip (Assisted)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Tricep Pushdown (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Dip (Assisted)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Tricep Pushdown (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Dip (Assisted)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Tricep Pushdown (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Dip (Assisted)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Tricep Pushdown (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Dip (Assisted)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Tricep Pushdown (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Dip (Assisted)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Tricep Pushdown (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Dip (Assisted)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Tricep Pushdown (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Dip (Assisted)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Tricep Pushdown (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Dip (Assisted)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Tricep Pushdown (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Dip (Assisted)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Tricep Pushdown (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Dip (Assisted)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Tricep Pushdown (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Dip (Assisted)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Tricep Pushdown (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Dip (Assisted)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Tricep Pushdown (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Dip (Assisted)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Tricep Pushdown (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Dip (Assisted)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Tricep Pushdown (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Dip (Assisted)
3
5-8 reps
-
3
Chest Press (Machine)
3
5-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
5-8 reps
-
6
Tricep Pushdown (Cable)
3
5-8 reps
-
7
Stretch
1
1 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Warmup
1 Set
1 Reps
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
4
Back Extension (Weighted)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Knee Raise (Captain's Chair)
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
-
-
-
8
Stretch
1 Set
1 Reps
-
Day 2
1
Warmup
1 Set
1 Reps
-
2
Pull-Up (Assisted)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
3
Cable V-Bar Seated Rows
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
4
Dip (Assisted)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
5A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
5B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
7
Stretch
1 Set
1 Reps
-
Day 3
1
Warmup
1 Set
1 Reps
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
3
Reverse Lunge (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
5A
Hip Abductor (Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
5B
Hip Adductor (Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
6
Knee Raise (Captain's Chair)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
7
Contralateral Plank
1 Set
1 Set
0.75-1 mins
0.75-1 mins
-
-
8
Stretch
1 Set
1 Reps
-
Day 4
1
Warmup
1 Set
1 Reps
-
2
Pull-Up (Band)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
5
Face Pull
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
6A
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
6B
Y Raise (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
7
Stretch
1 Set
1 Reps
-
Day 5
1
Warmup
1 Set
1 Reps
-
2
Dip (Assisted)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
3
Chest Press (Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
7
Stretch
1 Set
1 Reps
-