Program Description
The purpose of this program is to help you gain strength and noticeable muscle size, week after week. Whether you’re stepping into the gym as a beginner or already been in the gym for years. Please remember to stretch and do one or two warm up sets before your working sets. If you have any questions please DM me IG/gallianoangilo
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalMuscle & Sculpting, Bodybuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout10 minutes
- CreatedSep 07, 2025 01:11
- Last EditedSep 07, 2025 02:21
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12%
Hamstrings
11%
Chest
9.9%
Upper Back
7.9%
Glutes
7.7%
Front Delts
7.6%
Biceps
6.5%
Lats
6.5%
Abs
6.4%
Triceps
5.4%
Calves
4.9%
Middle Delts
4.6%
Adductors
3.5%
Abductors
3%
Lower Back
2%
Forearms
0.6%
Rear Delts
0.5%
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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
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Cable Crossover
3
8-10 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Overhead Triceps Extension (Bar)
3
8-10 reps
-
5
Bayesian Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Cable Crossover
3
8-10 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Overhead Triceps Extension (Bar)
3
8-10 reps
-
5
Bayesian Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Cable Crossover
3
8-10 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Overhead Triceps Extension (Bar)
3
8-10 reps
-
5
Bayesian Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Cable Crossover
3
8-10 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Overhead Triceps Extension (Bar)
3
8-10 reps
-
5
Bayesian Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Cable Crossover
3
8-10 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Overhead Triceps Extension (Bar)
3
8-10 reps
-
5
Bayesian Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Cable Crossover
3
8-10 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Lateral Raise (Cable)
2
10-12 reps
-
5
Smith Machine Row
2
8-10 reps
-
6
Overhead Triceps Extension (Bar)
3
8-10 reps
-
7
Bayesian Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Cable Crossover
3
8-10 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Lateral Raise (Cable)
2
10-12 reps
-
5
Smith Machine Row
2
8-10 reps
-
6
Overhead Triceps Extension (Bar)
3
8-10 reps
-
7
Bayesian Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Cable Crossover
3
8-10 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Lateral Raise (Cable)
2
10-12 reps
-
5
Smith Machine Row
2
8-10 reps
-
6
Overhead Triceps Extension (Bar)
3
8-10 reps
-
7
Bayesian Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Cable Crossover
3
8-10 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Lateral Raise (Cable)
2
10-12 reps
-
5
Smith Machine Row
2
8-10 reps
-
6
Overhead Triceps Extension (Bar)
3
8-10 reps
-
7
Bayesian Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Cable Crossover
3
8-10 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Lateral Raise (Cable)
2
10-12 reps
-
5
Smith Machine Row
2
8-10 reps
-
6
Overhead Triceps Extension (Bar)
3
8-10 reps
-
7
Bayesian Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Cable Crossover
3
8-10 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Lateral Raise (Cable)
2
10-12 reps
-
5
Smith Machine Row
2
8-10 reps
-
6
Overhead Triceps Extension (Bar)
3
8-10 reps
-
7
Bayesian Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Cable Crossover
3
8-10 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Lateral Raise (Cable)
2
10-12 reps
-
5
Smith Machine Row
2
8-10 reps
-
6
Overhead Triceps Extension (Bar)
3
8-10 reps
-
7
Bayesian Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
8-10 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Abs Crunch (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
8-10 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Abs Crunch (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
8-10 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Abs Crunch (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
8-10 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Abs Crunch (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
8-10 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Abs Crunch (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
8-10 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Abs Crunch (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
8-10 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Abs Crunch (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
8-10 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Abs Crunch (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
8-10 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Abs Crunch (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
8-10 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Abs Crunch (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
8-10 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Abs Crunch (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
3
8-10 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Abs Crunch (Machine)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Cable Row Neutral Grip
3
10-12 reps
-
4
45 Cable Rear Delt Fly
3
10-12 reps
-
5
Shrug (Dumbbell)
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Preacher Curl (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Cable Row Neutral Grip
3
10-12 reps
-
4
45 Cable Rear Delt Fly
3
10-12 reps
-
5
Shrug (Dumbbell)
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Preacher Curl (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Cable Row Neutral Grip
3
10-12 reps
-
4
45 Cable Rear Delt Fly
3
10-12 reps
-
5
Shrug (Dumbbell)
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Preacher Curl (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Cable Row Neutral Grip
3
10-12 reps
-
4
45 Cable Rear Delt Fly
3
10-12 reps
-
5
Shrug (Dumbbell)
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Preacher Curl (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Cable Row Neutral Grip
3
10-12 reps
-
4
45 Cable Rear Delt Fly
3
10-12 reps
-
5
Shrug (Dumbbell)
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Preacher Curl (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
T-Bar Row
2
10-12 reps
-
3
Seated Cable Row Neutral Grip
3
10-12 reps
-
4
45 Cable Rear Delt Fly
3
10-12 reps
-
5
Shrug (Dumbbell)
3
10-12 reps
-
6
Rope Hammer Curl
3
12-15 reps
-
7
Preacher Curl (Dumbbell)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
T-Bar Row
2
10-12 reps
-
3
Seated Cable Row Neutral Grip
3
10-12 reps
-
4
45 Cable Rear Delt Fly
3
10-12 reps
-
5
Shrug (Dumbbell)
3
10-12 reps
-
6
Rope Hammer Curl
3
12-15 reps
-
7
Preacher Curl (Dumbbell)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
T-Bar Row
2
10-12 reps
-
3
Seated Cable Row Neutral Grip
3
10-12 reps
-
4
45 Cable Rear Delt Fly
3
10-12 reps
-
5
Shrug (Dumbbell)
3
10-12 reps
-
6
Rope Hammer Curl
3
12-15 reps
-
7
Preacher Curl (Dumbbell)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
T-Bar Row
2
10-12 reps
-
3
Seated Cable Row Neutral Grip
3
10-12 reps
-
4
45 Cable Rear Delt Fly
3
10-12 reps
-
5
Shrug (Dumbbell)
3
10-12 reps
-
6
Rope Hammer Curl
3
12-15 reps
-
7
Preacher Curl (Dumbbell)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
T-Bar Row
2
10-12 reps
-
3
Seated Cable Row Neutral Grip
3
10-12 reps
-
4
45 Cable Rear Delt Fly
3
10-12 reps
-
5
Shrug (Dumbbell)
3
10-12 reps
-
6
Rope Hammer Curl
3
12-15 reps
-
7
Preacher Curl (Dumbbell)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
T-Bar Row
2
10-12 reps
-
3
Seated Cable Row Neutral Grip
3
10-12 reps
-
4
45 Cable Rear Delt Fly
3
10-12 reps
-
5
Shrug (Dumbbell)
3
10-12 reps
-
6
Rope Hammer Curl
3
12-15 reps
-
7
Preacher Curl (Dumbbell)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
T-Bar Row
2
10-12 reps
-
3
Seated Cable Row Neutral Grip
3
10-12 reps
-
4
45 Cable Rear Delt Fly
3
10-12 reps
-
5
Shrug (Dumbbell)
3
10-12 reps
-
6
Rope Hammer Curl
3
12-15 reps
-
7
Preacher Curl (Dumbbell)
1
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
2
10-12 reps
-
5
Overhead Triceps Extension (Bar)
3
10-12 reps
-
6
Triceps Kickback Cable
2
12-15 reps
-
7
Abs Crunch (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
2
10-12 reps
-
5
Overhead Triceps Extension (Bar)
3
10-12 reps
-
6
Triceps Kickback Cable
2
12-15 reps
-
7
Abs Crunch (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
2
10-12 reps
-
5
Overhead Triceps Extension (Bar)
3
10-12 reps
-
6
Triceps Kickback Cable
2
12-15 reps
-
7
Abs Crunch (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
2
10-12 reps
-
5
Overhead Triceps Extension (Bar)
3
10-12 reps
-
6
Triceps Kickback Cable
2
12-15 reps
-
7
Abs Crunch (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
2
10-12 reps
-
5
Overhead Triceps Extension (Bar)
3
10-12 reps
-
6
Triceps Kickback Cable
2
12-15 reps
-
7
Abs Crunch (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
2
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
6
Triceps Pressdown (Bar)
1
15-20 reps
-
7
Abs Crunch (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
2
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
6
Triceps Pressdown (Bar)
1
15-20 reps
-
7
Abs Crunch (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
2
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
6
Triceps Pressdown (Bar)
1
15-20 reps
-
7
Abs Crunch (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
2
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
6
Triceps Pressdown (Bar)
1
15-20 reps
-
7
Abs Crunch (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
2
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
6
Triceps Pressdown (Bar)
1
15-20 reps
-
7
Abs Crunch (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
2
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
6
Triceps Pressdown (Bar)
1
15-20 reps
-
7
Abs Crunch (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
2
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
12-15 reps
-
6
Triceps Pressdown (Bar)
1
15-20 reps
-
7
Abs Crunch (Machine)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
10-12 reps
-
7
Standing Calf Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
10-12 reps
-
7
Standing Calf Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
10-12 reps
-
7
Standing Calf Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
10-12 reps
-
7
Standing Calf Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
10-12 reps
-
7
Standing Calf Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
10-12 reps
-
7
Standing Calf Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
10-12 reps
-
7
Standing Calf Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
10-12 reps
-
7
Standing Calf Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
10-12 reps
-
7
Standing Calf Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
10-12 reps
-
7
Standing Calf Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
10-12 reps
-
7
Standing Calf Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
10-12 reps
-
7
Standing Calf Raise
3
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)3 Sets
6-8 Reps
-
2
Cable Crossover3 Sets
8-10 Reps
-
3
Wide Grip Pull-Up3 Sets
8-10 Reps
-
4
Overhead Triceps Extension (Bar)3 Sets
8-10 Reps
-
5
Bayesian Curl3 Sets
8-10 Reps
-
Day 2
1
Leg Curl3 Sets
8-10 Reps
-
2
Squat (Smith Machine)3 Sets
6-8 Reps
-
3
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
-
4
Leg Extension3 Sets
8-10 Reps
-
5
Standing Calf Raise3 Sets
6-8 Reps
-
6
Abs Crunch (Machine)3 Sets
8-10 Reps
-
Day 3
1
Lat Pulldown (Neutral Grip)3 Sets
8-10 Reps
-
2
Chest Supported Row (Machine)3 Sets
8-10 Reps
-
3
Seated Cable Row Neutral Grip3 Sets
10-12 Reps
-
4
45 Cable Rear Delt Fly3 Sets
10-12 Reps
-
5
Shrug (Dumbbell)3 Sets
10-12 Reps
-
6
Preacher Curl (EZ Bar)3 Sets
10-12 Reps
-
7
Preacher Curl (Machine)1 Set
12-15 Reps
-
Day 4
1
Bench Press (Barbell)3 Sets
8-10 Reps
-
2
Shoulder Press (Machine)3 Sets
8-10 Reps
-
3
Chest Fly (Dumbbell)3 Sets
10-12 Reps
-
4
Lateral Raise (Cable)2 Sets
10-12 Reps
-
5
Overhead Triceps Extension (Bar)3 Sets
10-12 Reps
-
6
Triceps Kickback Cable2 Sets
12-15 Reps
-
7
Abs Crunch (Machine)3 Sets
8-10 Reps
-
Day 5
1
Leg Press3 Sets
8-10 Reps
-
2
Leg Curl3 Sets
10-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)2 Sets
8-10 Reps
-
4
Leg Extension3 Sets
10-12 Reps
-
5
Hip Adductor (Machine)3 Sets
10-12 Reps
-
6
Hip Abductor (Machine)3 Sets
10-12 Reps
-
7
Standing Calf Raise3 Sets
10-12 Reps
-