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BoostcampPNG

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
    Aug 01, 2025 09:27
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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
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 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
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 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
10-15 Reps
-
3
Smith Machine Shoulder Press
3 Sets
10-15 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
-
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
10-15 Reps
-
2
T-Bar Row
3 Sets
10-15 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
-