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Upper - Lower by Rafael Romano

by Rafael R.

Program Description

This training program is designed to support the development of muscular strength and hypertrophy through a structured, progressive approach. It combines compound and isolation movements, emphasizing proper technique, progressive overload, and recovery. The goal is to help the individual consistently build muscle mass and increase overall strength over time, while minimizing the risk of injury and optimizing training efficiency.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 13, 2025 10:29
  • Last Edited
    Jun 13, 2025 11:27
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-15 reps
-
-
2
Shoulder Press (Machine)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Fly (Cable)
1
1
6-8 reps
10-12 reps
-
-
4
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
10-12 reps
-
-
5
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
6
Bayesian Curl
1
1
8-10 reps
12-15 reps
-
-
7
One Arm Lateral Raise (Cable)
1
1
8-10 reps
12-15 reps
-
-
8
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-15 reps
-
-
2
Overhead Press (Barbell)
1
1
6-8 reps
10-15 reps
-
-
3
Chest Fly (Cable)
1
1
6-8 reps
10-12 reps
-
-
4
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
10-12 reps
-
-
5
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
6
Bayesian Curl
1
1
8-10 reps
12-15 reps
-
-
7
One Arm Lateral Raise (Cable)
1
1
8-10 reps
12-15 reps
-
-
8
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-15 reps
-
-
2
Overhead Press (Barbell)
1
1
6-8 reps
10-15 reps
-
-
3
Chest Fly (Cable)
1
1
6-8 reps
10-12 reps
-
-
4
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
10-12 reps
-
-
5
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
6
Bayesian Curl
1
1
8-10 reps
12-15 reps
-
-
7
One Arm Lateral Raise (Cable)
1
1
8-10 reps
12-15 reps
-
-
8
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-15 reps
-
-
2
Overhead Press (Barbell)
1
1
6-8 reps
10-15 reps
-
-
3
Chest Fly (Cable)
1
1
6-8 reps
10-12 reps
-
-
4
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
10-12 reps
-
-
5
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
6
Bayesian Curl
1
1
8-10 reps
12-15 reps
-
-
7
One Arm Lateral Raise (Cable)
1
1
8-10 reps
12-15 reps
-
-
8
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-15 reps
-
-
2
Overhead Press (Barbell)
1
1
6-8 reps
10-15 reps
-
-
3
Chest Fly (Cable)
1
1
6-8 reps
10-12 reps
-
-
4
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
10-12 reps
-
-
5
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
6
Bayesian Curl
1
1
8-10 reps
12-15 reps
-
-
7
One Arm Lateral Raise (Cable)
1
1
8-10 reps
12-15 reps
-
-
8
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-15 reps
-
-
2
Overhead Press (Barbell)
1
1
6-8 reps
10-15 reps
-
-
3
Chest Fly (Cable)
1
1
6-8 reps
10-12 reps
-
-
4
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
10-12 reps
-
-
5
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
6
Bayesian Curl
1
1
8-10 reps
12-15 reps
-
-
7
One Arm Lateral Raise (Cable)
1
1
8-10 reps
12-15 reps
-
-
8
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-15 reps
-
-
2
Overhead Press (Barbell)
1
1
6-8 reps
10-15 reps
-
-
3
Chest Fly (Cable)
1
1
6-8 reps
10-12 reps
-
-
4
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
10-12 reps
-
-
5
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
6
Bayesian Curl
1
1
8-10 reps
12-15 reps
-
-
7
One Arm Lateral Raise (Cable)
1
1
8-10 reps
12-15 reps
-
-
8
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-15 reps
-
-
2
Overhead Press (Barbell)
1
1
6-8 reps
10-15 reps
-
-
3
Chest Fly (Cable)
1
1
6-8 reps
10-12 reps
-
-
4
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
10-12 reps
-
-
5
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
6
Bayesian Curl
1
1
8-10 reps
12-15 reps
-
-
7
One Arm Lateral Raise (Cable)
1
1
8-10 reps
12-15 reps
-
-
8
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-15 reps
-
-
2
Overhead Press (Barbell)
1
1
6-8 reps
10-15 reps
-
-
3
Chest Fly (Cable)
1
1
6-8 reps
10-12 reps
-
-
4
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
10-12 reps
-
-
5
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
6
Bayesian Curl
1
1
8-10 reps
12-15 reps
-
-
7
One Arm Lateral Raise (Cable)
1
1
8-10 reps
12-15 reps
-
-
8
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-15 reps
-
-
2
Overhead Press (Barbell)
1
1
6-8 reps
10-15 reps
-
-
3
Chest Fly (Cable)
1
1
6-8 reps
10-12 reps
-
-
4
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
10-12 reps
-
-
5
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
6
Bayesian Curl
1
1
8-10 reps
12-15 reps
-
-
7
One Arm Lateral Raise (Cable)
1
1
8-10 reps
12-15 reps
-
-
8
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-15 reps
-
-
2
Overhead Press (Barbell)
1
1
6-8 reps
10-15 reps
-
-
3
Chest Fly (Cable)
1
1
6-8 reps
10-12 reps
-
-
4
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
10-12 reps
-
-
5
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
6
Bayesian Curl
1
1
8-10 reps
12-15 reps
-
-
7
One Arm Lateral Raise (Cable)
1
1
8-10 reps
12-15 reps
-
-
8
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-15 reps
-
-
2
Overhead Press (Barbell)
1
1
6-8 reps
10-15 reps
-
-
3
Chest Fly (Cable)
1
1
6-8 reps
10-12 reps
-
-
4
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
10-12 reps
-
-
5
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
6
Bayesian Curl
1
1
8-10 reps
12-15 reps
-
-
7
One Arm Lateral Raise (Cable)
1
1
8-10 reps
12-15 reps
-
-
8
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-15 reps
-
-
2
Overhead Press (Barbell)
1
1
6-8 reps
10-15 reps
-
-
3
Chest Fly (Cable)
1
1
6-8 reps
10-12 reps
-
-
4
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
10-12 reps
-
-
5
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
6
Bayesian Curl
1
1
8-10 reps
12-15 reps
-
-
7
One Arm Lateral Raise (Cable)
1
1
8-10 reps
12-15 reps
-
-
8
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-15 reps
-
-
2
Overhead Press (Barbell)
1
1
6-8 reps
10-15 reps
-
-
3
Chest Fly (Cable)
1
1
6-8 reps
10-12 reps
-
-
4
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
10-12 reps
-
-
5
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
6
Bayesian Curl
1
1
8-10 reps
12-15 reps
-
-
7
One Arm Lateral Raise (Cable)
1
1
8-10 reps
12-15 reps
-
-
8
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-15 reps
-
-
2
Overhead Press (Barbell)
1
1
6-8 reps
10-15 reps
-
-
3
Chest Fly (Cable)
1
1
6-8 reps
10-12 reps
-
-
4
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
10-12 reps
-
-
5
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
6
Bayesian Curl
1
1
8-10 reps
12-15 reps
-
-
7
One Arm Lateral Raise (Cable)
1
1
8-10 reps
12-15 reps
-
-
8
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-15 reps
-
-
2
Overhead Press (Barbell)
1
1
6-8 reps
10-15 reps
-
-
3
Chest Fly (Cable)
1
1
6-8 reps
10-12 reps
-
-
4
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
10-12 reps
-
-
5
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
6
Bayesian Curl
1
1
8-10 reps
12-15 reps
-
-
7
One Arm Lateral Raise (Cable)
1
1
8-10 reps
12-15 reps
-
-
8
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
6-8 reps
10-12 reps
-
-
4
Single-Leg Leg Curl
1
1
6-8 reps
10-12 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
15-25 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
6-8 reps
10-12 reps
-
-
4
Single-Leg Leg Curl
1
1
6-8 reps
10-12 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
15-25 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
6-8 reps
10-12 reps
-
-
4
Single-Leg Leg Curl
1
1
6-8 reps
10-12 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
15-25 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
6-8 reps
10-12 reps
-
-
4
Single-Leg Leg Curl
1
1
6-8 reps
10-12 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
15-25 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
6-8 reps
10-12 reps
-
-
4
Single-Leg Leg Curl
1
1
6-8 reps
10-12 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
15-25 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
6-8 reps
10-12 reps
-
-
4
Single-Leg Leg Curl
1
1
6-8 reps
10-12 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
15-25 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
6-8 reps
10-12 reps
-
-
4
Single-Leg Leg Curl
1
1
6-8 reps
10-12 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
15-25 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
6-8 reps
10-12 reps
-
-
4
Single-Leg Leg Curl
1
1
6-8 reps
10-12 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
15-25 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
6-8 reps
10-12 reps
-
-
4
Single-Leg Leg Curl
1
1
6-8 reps
10-12 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
15-25 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
6-8 reps
10-12 reps
-
-
4
Single-Leg Leg Curl
1
1
6-8 reps
10-12 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
15-25 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
6-8 reps
10-12 reps
-
-
4
Single-Leg Leg Curl
1
1
6-8 reps
10-12 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
15-25 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
6-8 reps
10-12 reps
-
-
4
Single-Leg Leg Curl
1
1
6-8 reps
10-12 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
15-25 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
6-8 reps
10-12 reps
-
-
4
Single-Leg Leg Curl
1
1
6-8 reps
10-12 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
15-25 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
6-8 reps
10-12 reps
-
-
4
Single-Leg Leg Curl
1
1
6-8 reps
10-12 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
15-25 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
6-8 reps
10-12 reps
-
-
4
Single-Leg Leg Curl
1
1
6-8 reps
10-12 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
15-25 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
6-8 reps
10-12 reps
-
-
4
Single-Leg Leg Curl
1
1
6-8 reps
10-12 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
15-25 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
6-8 reps
10-12 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
4
Dip (Weighted)
1
8-10 reps
-
5
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
-
-
7
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
6-8 reps
10-12 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
4
Dip (Weighted)
1
8-10 reps
-
5
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
-
-
7
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
6-8 reps
10-12 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
4
Dip (Weighted)
1
8-10 reps
-
5
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
-
-
7
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
6-8 reps
10-12 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
4
Dip (Weighted)
1
8-10 reps
-
5
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
-
-
7
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
6-8 reps
10-12 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
4
Dip (Weighted)
1
8-10 reps
-
5
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
-
-
7
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
6-8 reps
10-12 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
4
Dip (Weighted)
1
8-10 reps
-
5
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
-
-
7
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
6-8 reps
10-12 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
4
Dip (Weighted)
1
8-10 reps
-
5
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
-
-
7
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
6-8 reps
10-12 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
4
Dip (Weighted)
1
8-10 reps
-
5
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
-
-
7
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
6-8 reps
10-12 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
4
Dip (Weighted)
1
8-10 reps
-
5
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
-
-
7
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
6-8 reps
10-12 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
4
Dip (Weighted)
1
8-10 reps
-
5
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
-
-
7
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
6-8 reps
10-12 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
4
Dip (Weighted)
1
8-10 reps
-
5
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
-
-
7
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
6-8 reps
10-12 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
4
Dip (Weighted)
1
8-10 reps
-
5
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
-
-
7
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
6-8 reps
10-12 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
4
Dip (Weighted)
1
8-10 reps
-
5
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
-
-
7
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
6-8 reps
10-12 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
4
Dip (Weighted)
1
8-10 reps
-
5
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
-
-
7
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
6-8 reps
10-12 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
4
Dip (Weighted)
1
8-10 reps
-
5
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
-
-
7
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
6-8 reps
10-12 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
4
Dip (Weighted)
1
8-10 reps
-
5
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
-
-
7
Lateral Raise (Dumbbell)
1
1
8-10 reps
12-15 reps
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
8-10 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
8-10 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
8-10 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
8-10 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
8-10 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
8-10 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
8-10 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
8-10 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
8-10 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
8-10 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
8-10 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
8-10 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
8-10 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
8-10 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
8-10 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
1
1
10-12 reps
15-25 reps
-
-
6
Hip Abductor (Machine)
1
1
8-10 reps
15-25 reps
-
-
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
-
-
8
Abs Crunch (Machine)
1
1
10-12 reps
15-20 reps
-
-
Week 1
1 / 16 Weeks
Day 2
1
High Bar Squat (Barbell)
1 Set
6-8 Reps
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
3
Leg Extension
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
4
Single-Leg Leg Curl
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
10-12 Reps
15-25 Reps
-
-
6
Hip Abductor (Machine)
1 Set
1 Set
10-12 Reps
15-25 Reps
-
-
7
Calf Raise (Leg Press)
1 Set
1 Set
8-10 Reps
15-25 Reps
-
-
8
Abs Crunch (Machine)
1 Set
1 Set
10-12 Reps
15-25 Reps
-
-
Day 3
1
Underhand Lat Pulldown
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
4
Dip (Weighted)
1 Set
8-10 Reps
-
5
Shoulder Press (Plate Loaded)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
6
Hammer Curl (Cable)
1 Set
1 Set
8-10 Reps
12-15 Reps
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
8-10 Reps
12-15 Reps
-
-
8
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
12-15 Reps
-
-
Day 4
1
Deadlift (Barbell)
1 Set
6-8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
3
Leg Extension
1 Set
1 Set
8-10 Reps
12-15 Reps
-
-
4
Leg Curl
1 Set
1 Set
8-10 Reps
12-15 Reps
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
10-12 Reps
15-25 Reps
-
-
6
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
15-25 Reps
-
-
7
Calf Raise (Leg Press)
1 Set
1 Set
8-10 Reps
12-15 Reps
-
-
8
Abs Crunch (Machine)
1 Set
1 Set
10-12 Reps
15-20 Reps
-
-
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
10-15 Reps
-
-
2
Shoulder Press (Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
3
Chest Fly (Cable)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
4
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
5
T-Bar Row
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
6
Bayesian Curl
1 Set
1 Set
8-10 Reps
12-15 Reps
-
-
7
One Arm Lateral Raise (Cable)
1 Set
1 Set
8-10 Reps
12-15 Reps
-
-
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
12-15 Reps
-
-