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2 Upper Body / 2 Lower Body Split (1)

by Hal MacKenzie

Program Description

Get jacked

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 31, 2025 11:36
  • Last Edited
    Sep 15, 2025 05:08

Summary

Unleash your strength with this dynamic 12-week 2 Upper Body / 2 Lower Body Split program, designed for those ready to elevate their fitness game. Committing just four days a week, you'll target all major muscle groups through a carefully structured blend of compound and isolation exercises. From powerful bench presses to effective leg curls, this program ensures balanced development and progressive overload, helping you build muscle and improve overall performance. Get ready to transform your physique and crush your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Abs
11%
Chest
10.6%
Hamstrings
10.3%
Quadriceps
10.3%
Triceps
9.8%
Upper Back
9.6%
Lats
8.9%
Front Delts
7%
Calves
6.9%
Glutes
5.5%
Biceps
4.1%
Middle Delts
3.4%
Lower Back
1.4%
Rear Delts
0.7%
Forearms
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lat Machine Parallel Grip
3
10-12 reps
-
5
Cable BTB Shoulder Raise
3
10-15 reps
-
6
Preacher Curl (Machine)
3
8-10 reps
-
7
Cross Cable Tricep Kickback
3
8-12 reps
-
8
Smith Machine Shoulder Press
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Smith Machine Shoulder Press
3
10-15 reps
-
4
Lat Machine Parallel Grip
3
10-12 reps
-
5
Cable BTB Shoulder Raise
3
10-15 reps
-
6
Preacher Curl (Machine)
3
8-10 reps
-
7
Cross Cable Tricep Kickback
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Smith Machine Shoulder Press
3
10-15 reps
-
4
Lat Machine Parallel Grip
3
10-12 reps
-
5
Cable BTB Shoulder Raise
3
10-15 reps
-
6
Preacher Curl (Machine)
3
8-10 reps
-
7
Cross Cable Tricep Kickback
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Smith Machine Shoulder Press
3
10-15 reps
-
4
Lat Machine Parallel Grip
3
10-12 reps
-
5
Cable BTB Shoulder Raise
3
10-15 reps
-
6
Preacher Curl (Machine)
3
8-10 reps
-
7
Cross Cable Tricep Kickback
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Smith Machine Shoulder Press
3
10-15 reps
-
4
Lat Machine Parallel Grip
3
10-12 reps
-
5
Cable BTB Shoulder Raise
3
10-15 reps
-
6
Preacher Curl (Machine)
3
8-10 reps
-
7
Cross Cable Tricep Kickback
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Smith Machine Shoulder Press
3
10-15 reps
-
4
Lat Machine Parallel Grip
3
10-12 reps
-
5
Cable BTB Shoulder Raise
3
10-15 reps
-
6
Preacher Curl (Machine)
3
8-10 reps
-
7
Cross Cable Tricep Kickback
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Smith Machine Shoulder Press
3
10-15 reps
-
4
Lat Machine Parallel Grip
3
10-12 reps
-
5
Cable BTB Shoulder Raise
3
10-15 reps
-
6
Preacher Curl (Machine)
3
8-10 reps
-
7
Cross Cable Tricep Kickback
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Smith Machine Shoulder Press
3
10-15 reps
-
4
Lat Machine Parallel Grip
3
10-12 reps
-
5
Cable BTB Shoulder Raise
3
10-15 reps
-
6
Preacher Curl (Machine)
3
8-10 reps
-
7
Cross Cable Tricep Kickback
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Smith Machine Shoulder Press
3
10-15 reps
-
4
Lat Machine Parallel Grip
3
10-12 reps
-
5
Cable BTB Shoulder Raise
3
10-15 reps
-
6
Preacher Curl (Machine)
3
8-10 reps
-
7
Cross Cable Tricep Kickback
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Smith Machine Shoulder Press
3
10-15 reps
-
4
Lat Machine Parallel Grip
3
10-12 reps
-
5
Cable BTB Shoulder Raise
3
10-15 reps
-
6
Preacher Curl (Machine)
3
8-10 reps
-
7
Cross Cable Tricep Kickback
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Smith Machine Shoulder Press
3
10-15 reps
-
4
Lat Machine Parallel Grip
3
10-12 reps
-
5
Cable BTB Shoulder Raise
3
10-15 reps
-
6
Preacher Curl (Machine)
3
8-10 reps
-
7
Cross Cable Tricep Kickback
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Smith Machine Shoulder Press
3
10-15 reps
-
4
Lat Machine Parallel Grip
3
10-12 reps
-
5
Cable BTB Shoulder Raise
3
10-15 reps
-
6
Preacher Curl (Machine)
3
8-10 reps
-
7
Cross Cable Tricep Kickback
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Trap Bar Deadlift
3
8-12 reps
-
2
Leg Curl
3
10-15 reps
-
3
Cannonball Leg Press
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
6
Hanging Leg Raise
3
8-15 reps
-
7
Side Plank Dip
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Trap Bar Deadlift
3
8-12 reps
-
2
Leg Curl
3
10-15 reps
-
3
Cannonball Leg Press
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
6
Hanging Leg Raise
3
8-15 reps
-
7
Side Plank Dip
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Trap Bar Deadlift
3
8-12 reps
-
2
Leg Curl
3
10-15 reps
-
3
Cannonball Leg Press
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
6
Hanging Leg Raise
3
8-15 reps
-
7
Side Plank Dip
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Trap Bar Deadlift
3
8-12 reps
-
2
Leg Curl
3
10-15 reps
-
3
Cannonball Leg Press
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
6
Hanging Leg Raise
3
8-15 reps
-
7
Side Plank Dip
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Trap Bar Deadlift
3
8-12 reps
-
2
Leg Curl
3
10-15 reps
-
3
Cannonball Leg Press
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
6
Hanging Leg Raise
3
8-15 reps
-
7
Side Plank Dip
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Trap Bar Deadlift
3
8-12 reps
-
2
Leg Curl
3
10-15 reps
-
3
Cannonball Leg Press
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
6
Hanging Leg Raise
3
8-15 reps
-
7
Side Plank Dip
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Trap Bar Deadlift
3
8-12 reps
-
2
Leg Curl
3
10-15 reps
-
3
Cannonball Leg Press
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
6
Hanging Leg Raise
3
8-15 reps
-
7
Side Plank Dip
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Trap Bar Deadlift
3
8-12 reps
-
2
Leg Curl
3
10-15 reps
-
3
Cannonball Leg Press
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
6
Hanging Leg Raise
3
8-15 reps
-
7
Side Plank Dip
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Trap Bar Deadlift
3
8-12 reps
-
2
Leg Curl
3
10-15 reps
-
3
Cannonball Leg Press
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
6
Hanging Leg Raise
3
8-15 reps
-
7
Side Plank Dip
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Trap Bar Deadlift
3
8-12 reps
-
2
Leg Curl
3
10-15 reps
-
3
Cannonball Leg Press
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
6
Hanging Leg Raise
3
8-15 reps
-
7
Side Plank Dip
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Trap Bar Deadlift
3
8-12 reps
-
2
Leg Curl
3
10-15 reps
-
3
Cannonball Leg Press
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
6
Hanging Leg Raise
3
8-15 reps
-
7
Side Plank Dip
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Trap Bar Deadlift
3
8-12 reps
-
2
Leg Curl
3
10-15 reps
-
3
Cannonball Leg Press
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
6
Hanging Leg Raise
3
8-15 reps
-
7
Side Plank Dip
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Pull-Up (Weighted)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Seated Incline Bicep Curl
3
10-15 reps
-
7
Skull Crusher (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
-
2
T-Bar Row
3
10-15 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Pull-Up (Weighted)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Seated Incline Bicep Curl
3
10-15 reps
-
7
Skull Crusher (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
-
2
T-Bar Row
3
10-15 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Pull-Up (Weighted)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Seated Incline Bicep Curl
3
10-15 reps
-
7
Skull Crusher (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
-
2
T-Bar Row
3
10-15 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Pull-Up (Weighted)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Seated Incline Bicep Curl
3
10-15 reps
-
7
Skull Crusher (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
-
2
T-Bar Row
3
10-15 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Pull-Up (Weighted)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Seated Incline Bicep Curl
3
10-15 reps
-
7
Skull Crusher (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
-
2
T-Bar Row
3
10-15 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Pull-Up (Weighted)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Seated Incline Bicep Curl
3
10-15 reps
-
7
Skull Crusher (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
-
2
T-Bar Row
3
10-15 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Pull-Up (Weighted)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Seated Incline Bicep Curl
3
10-15 reps
-
7
Skull Crusher (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
-
2
T-Bar Row
3
10-15 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Pull-Up (Weighted)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Seated Incline Bicep Curl
3
10-15 reps
-
7
Skull Crusher (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
-
2
T-Bar Row
3
10-15 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Pull-Up (Weighted)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Seated Incline Bicep Curl
3
10-15 reps
-
7
Skull Crusher (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
-
2
T-Bar Row
3
10-15 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Pull-Up (Weighted)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Seated Incline Bicep Curl
3
10-15 reps
-
7
Skull Crusher (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
-
2
T-Bar Row
3
10-15 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Pull-Up (Weighted)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Seated Incline Bicep Curl
3
10-15 reps
-
7
Skull Crusher (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
-
2
T-Bar Row
3
10-15 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Pull-Up (Weighted)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Seated Incline Bicep Curl
3
10-15 reps
-
7
Skull Crusher (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
4
Cable Hip Abduction
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-20 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
4
Cable Hip Abduction
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-20 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
4
Cable Hip Abduction
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-20 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
4
Cable Hip Abduction
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-20 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
4
Cable Hip Abduction
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-20 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
4
Cable Hip Abduction
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-20 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
4
Cable Hip Abduction
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-20 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
4
Cable Hip Abduction
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-20 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
4
Cable Hip Abduction
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-20 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
4
Cable Hip Abduction
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-20 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
4
Cable Hip Abduction
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-20 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
8-12 reps
-
4
Cable Hip Abduction
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-20 reps
-
7
Cable Crunch
3
10-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)
3 Sets
8-10 Reps
-
2
Seated Row (Cable)
3 Sets
10-12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
4
Lat Machine Parallel Grip
3 Sets
10-12 Reps
-
5
Cable BTB Shoulder Raise
3 Sets
10-15 Reps
-
6
Preacher Curl (Machine)
3 Sets
8-10 Reps
-
7
Cross Cable Tricep Kickback
3 Sets
8-12 Reps
-
8
Smith Machine Shoulder Press
3 Sets
10-15 Reps
-
Day 2
1
Deficit Trap Bar Deadlift
3 Sets
8-12 Reps
-
2
Leg Curl
3 Sets
10-15 Reps
-
3
Cannonball Leg Press
3 Sets
10-15 Reps
-
4
Leg Extension
3 Sets
10-15 Reps
-
5
Single Leg Calf Raise (Weighted)
3 Sets
8-12 Reps
-
6
Hanging Leg Raise
3 Sets
8-15 Reps
-
7
Side Plank Dip
3 Sets
15-30 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
2
T-Bar Row
3 Sets
10-12 Reps
-
3
Chest Press (Machine)
3 Sets
10-12 Reps
-
4
Pull-Up (Weighted)
3 Sets
6-8 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
6
Seated Incline Bicep Curl
3 Sets
10-15 Reps
-
7
Skull Crusher (Barbell)
3 Sets
10-15 Reps
-
Day 4
1
Hack Squat
3 Sets
8-12 Reps
-
2
Lying Leg Curl
3 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Barbell)
3 Sets
8-12 Reps
-
4
Cable Hip Abduction
3 Sets
10-15 Reps
-
5
Seated Calf Raise
3 Sets
10-15 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
10-20 Reps
-
7
Cable Crunch
3 Sets
10-20 Reps
-