logo
BoostcampPNG

Elijah Mundy's tiktok program

by Stuart M.
7 athletes joined

Program Description

For beginners looking for a good Upper Lower split.

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 24, 2025 02:34
  • Last Edited
    May 06, 2025 11:28
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
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
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Chest Fly (Machine)
1
8 reps
-
5
Preacher Curl (Barbell)
2
8 reps
-
6
Tricep Extension (Cable)
2
8 reps
-
7
Front Raise
1
-
8
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Chest Fly (Machine)
1
8 reps
-
5
Preacher Curl (Barbell)
2
8 reps
-
6
Tricep Extension (Cable)
2
8 reps
-
7
Front Raise
1
-
8
Shoulder Press (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Standing Calf Raise
2 Sets
8 Reps
-
2
Leg Extension
2 Sets
8 Reps
-
3
Leg Press
2 Sets
8 Reps
-
4
Leg Curl
2 Sets
8 Reps
-
5
Hip Thrust (Barbell)
2 Sets
8 Reps
-
6
Hip Abductor (Machine)
2 Sets
8 Reps
-
Day 3
1
T-Bar Row
2 Sets
8 Reps
-
2
Lat Pulldown
2 Sets
8 Reps
-
3
Chest Press (Machine)
2 Sets
8 Reps
-
4
Preacher Curl (Barbell)
2 Sets
8 Reps
-
5
Tricep Extension (Cable)
2 Sets
8 Reps
-
6
Shoulder Press (Machine)
2 Sets
8 Reps
-
Day 4
1
Standing Calf Raise
2 Sets
8 Reps
-
2
Leg Extension
2 Sets
8 Reps
-
3
Leg Press
2 Sets
8 Reps
-
4
Leg Curl
2 Sets
8 Reps
-
5
Hip Thrust (Barbell)
2 Sets
8 Reps
-
6
Hip Abductor (Machine)
2 Sets
8 Reps
-
Day 1
1
T-Bar Row
2 Sets
8 Reps
-
2
Lat Pulldown
2 Sets
8 Reps
-
3
Chest Press (Machine)
2 Sets
8 Reps
-
4
Chest Fly (Machine)
1 Set
8 Reps
-
5
Preacher Curl (Barbell)
2 Sets
8 Reps
-
6
Tricep Extension (Cable)
2 Sets
8 Reps
-
7
Front Raise
1 Set
-
8
Shoulder Press (Machine)
2 Sets
8 Reps
-