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Elijah Mundy's tiktok program

by Stuart M.
12 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
    Aug 09, 2025 05:41

Summary

Transform your physique with Elijah Mundy's 16-week TikTok-inspired program, designed for serious lifters looking to build strength and muscle. This 4-day split focuses on both upper and lower body workouts, utilizing a mix of machines, free weights, and bodyweight exercises to target all major muscle groups effectively. Expect a balanced routine that combines compound and isolation movements, ensuring you maximize your gains while keeping your workouts fresh and engaging. Get ready to push your limits and achieve the results you've always wanted!
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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
JM Press
2
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
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
Chest Fly (Machine)
2
3-8 reps
-
5
Dip (Bodyweight)
2
3-8 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
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
Chest Fly (Machine)
1
8 reps
-
5
JM Press
2
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
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
Chest Fly (Machine)
2
3-8 reps
-
5
Dip (Bodyweight)
2
3-8 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
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
Chest Fly (Machine)
1
8 reps
-
5
JM Press
2
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
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
Chest Fly (Machine)
2
3-8 reps
-
5
Dip (Bodyweight)
2
3-8 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
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
Chest Fly (Machine)
1
8 reps
-
5
JM Press
2
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
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
Chest Fly (Machine)
2
3-8 reps
-
5
Dip (Bodyweight)
2
3-8 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
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
Chest Fly (Machine)
1
8 reps
-
5
JM Press
2
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
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
Chest Fly (Machine)
2
3-8 reps
-
5
Dip (Bodyweight)
2
3-8 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
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
Chest Fly (Machine)
1
8 reps
-
5
JM Press
2
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
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
Chest Fly (Machine)
2
3-8 reps
-
5
Dip (Bodyweight)
2
3-8 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
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
Chest Fly (Machine)
1
8 reps
-
5
JM Press
2
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
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
Chest Fly (Machine)
2
3-8 reps
-
5
Dip (Bodyweight)
2
3-8 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
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
Chest Fly (Machine)
1
8 reps
-
5
JM Press
2
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
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
Chest Fly (Machine)
2
3-8 reps
-
5
Dip (Bodyweight)
2
3-8 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
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
Squat (Barbell)
2
3-8 reps
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Hip Thrust (Barbell)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Abs Crunch (Weighted)
2
3 reps
-
9
Abs Crunch (Machine)
2
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Squat (Barbell)
2
5 reps
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Abs Crunch (Weighted)
2
-
7
Abs Crunch (Machine)
2
-
8
Hip Thrust (Barbell)
2
8 reps
-
9
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
Squat (Barbell)
2
3-8 reps
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Hip Thrust (Barbell)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Abs Crunch (Weighted)
2
3 reps
-
9
Abs Crunch (Machine)
2
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Squat (Barbell)
2
5 reps
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Abs Crunch (Weighted)
2
-
7
Abs Crunch (Machine)
2
-
8
Hip Thrust (Barbell)
2
8 reps
-
9
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
Squat (Barbell)
2
3-8 reps
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Hip Thrust (Barbell)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Abs Crunch (Weighted)
2
3 reps
-
9
Abs Crunch (Machine)
2
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Squat (Barbell)
2
5 reps
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Abs Crunch (Weighted)
2
-
7
Abs Crunch (Machine)
2
-
8
Hip Thrust (Barbell)
2
8 reps
-
9
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
Squat (Barbell)
2
3-8 reps
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Hip Thrust (Barbell)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Abs Crunch (Weighted)
2
3 reps
-
9
Abs Crunch (Machine)
2
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Squat (Barbell)
2
5 reps
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Abs Crunch (Weighted)
2
-
7
Abs Crunch (Machine)
2
-
8
Hip Thrust (Barbell)
2
8 reps
-
9
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
Squat (Barbell)
2
3-8 reps
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Hip Thrust (Barbell)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Abs Crunch (Weighted)
2
3 reps
-
9
Abs Crunch (Machine)
2
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Squat (Barbell)
2
5 reps
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Abs Crunch (Weighted)
2
-
7
Abs Crunch (Machine)
2
-
8
Hip Thrust (Barbell)
2
8 reps
-
9
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
Squat (Barbell)
2
3-8 reps
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Hip Thrust (Barbell)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Abs Crunch (Weighted)
2
3 reps
-
9
Abs Crunch (Machine)
2
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Squat (Barbell)
2
5 reps
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Abs Crunch (Weighted)
2
-
7
Abs Crunch (Machine)
2
-
8
Hip Thrust (Barbell)
2
8 reps
-
9
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
Squat (Barbell)
2
3-8 reps
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Hip Thrust (Barbell)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Abs Crunch (Weighted)
2
3 reps
-
9
Abs Crunch (Machine)
2
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Squat (Barbell)
2
5 reps
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Abs Crunch (Weighted)
2
-
7
Abs Crunch (Machine)
2
-
8
Hip Thrust (Barbell)
2
8 reps
-
9
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
Squat (Barbell)
2
3-8 reps
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Hip Thrust (Barbell)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Abs Crunch (Weighted)
2
3 reps
-
9
Abs Crunch (Machine)
2
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Squat (Barbell)
2
5 reps
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Abs Crunch (Weighted)
2
-
7
Abs Crunch (Machine)
2
-
8
Hip Thrust (Barbell)
2
8 reps
-
9
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
Chest Fly (Machine)
2
3-8 reps
-
5
JM Press
2
3-8 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
8
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
Chest Fly (Machine)
2
-
5
Dip (Bodyweight)
2
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
8
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
Chest Fly (Machine)
2
3-8 reps
-
5
JM Press
2
3-8 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
8
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
Chest Fly (Machine)
2
-
5
Dip (Bodyweight)
2
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
8
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
Chest Fly (Machine)
2
3-8 reps
-
5
JM Press
2
3-8 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
8
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
Chest Fly (Machine)
2
-
5
Dip (Bodyweight)
2
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
8
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
Chest Fly (Machine)
2
3-8 reps
-
5
JM Press
2
3-8 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
8
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
Chest Fly (Machine)
2
-
5
Dip (Bodyweight)
2
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
8
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
Chest Fly (Machine)
2
3-8 reps
-
5
JM Press
2
3-8 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
8
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
Chest Fly (Machine)
2
-
5
Dip (Bodyweight)
2
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
8
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
Chest Fly (Machine)
2
3-8 reps
-
5
JM Press
2
3-8 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
8
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
Chest Fly (Machine)
2
-
5
Dip (Bodyweight)
2
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
8
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
Chest Fly (Machine)
2
3-8 reps
-
5
JM Press
2
3-8 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
8
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
Chest Fly (Machine)
2
-
5
Dip (Bodyweight)
2
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
8
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
Chest Fly (Machine)
2
3-8 reps
-
5
JM Press
2
3-8 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
8
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
Chest Fly (Machine)
2
-
5
Dip (Bodyweight)
2
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
8 reps
-
8
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
Squat (Barbell)
2
8 reps
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Hip Thrust (Barbell)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Abs Crunch (Weighted)
2
3 reps
-
9
Abs Crunch (Machine)
2
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Squat (Barbell)
2
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Abs Crunch (Weighted)
2
-
7
Abs Crunch (Machine)
2
-
8
Hip Thrust (Barbell)
2
8 reps
-
9
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
Squat (Barbell)
2
8 reps
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Hip Thrust (Barbell)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Abs Crunch (Weighted)
2
3 reps
-
9
Abs Crunch (Machine)
2
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Squat (Barbell)
2
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Abs Crunch (Weighted)
2
-
7
Abs Crunch (Machine)
2
-
8
Hip Thrust (Barbell)
2
8 reps
-
9
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
Squat (Barbell)
2
8 reps
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Hip Thrust (Barbell)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Abs Crunch (Weighted)
2
3 reps
-
9
Abs Crunch (Machine)
2
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Squat (Barbell)
2
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Abs Crunch (Weighted)
2
-
7
Abs Crunch (Machine)
2
-
8
Hip Thrust (Barbell)
2
8 reps
-
9
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
Squat (Barbell)
2
8 reps
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Hip Thrust (Barbell)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Abs Crunch (Weighted)
2
3 reps
-
9
Abs Crunch (Machine)
2
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Squat (Barbell)
2
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Abs Crunch (Weighted)
2
-
7
Abs Crunch (Machine)
2
-
8
Hip Thrust (Barbell)
2
8 reps
-
9
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
Squat (Barbell)
2
8 reps
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Hip Thrust (Barbell)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Abs Crunch (Weighted)
2
3 reps
-
9
Abs Crunch (Machine)
2
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Squat (Barbell)
2
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Abs Crunch (Weighted)
2
-
7
Abs Crunch (Machine)
2
-
8
Hip Thrust (Barbell)
2
8 reps
-
9
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
Squat (Barbell)
2
8 reps
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Hip Thrust (Barbell)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Abs Crunch (Weighted)
2
3 reps
-
9
Abs Crunch (Machine)
2
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Squat (Barbell)
2
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Abs Crunch (Weighted)
2
-
7
Abs Crunch (Machine)
2
-
8
Hip Thrust (Barbell)
2
8 reps
-
9
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
Squat (Barbell)
2
8 reps
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Hip Thrust (Barbell)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Abs Crunch (Weighted)
2
3 reps
-
9
Abs Crunch (Machine)
2
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Squat (Barbell)
2
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Abs Crunch (Weighted)
2
-
7
Abs Crunch (Machine)
2
-
8
Hip Thrust (Barbell)
2
8 reps
-
9
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
Squat (Barbell)
2
8 reps
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Hip Thrust (Barbell)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Abs Crunch (Weighted)
2
3 reps
-
9
Abs Crunch (Machine)
2
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Squat (Barbell)
2
-
4
Leg Press
2
8 reps
-
5
Leg Curl
2
8 reps
-
6
Abs Crunch (Weighted)
2
-
7
Abs Crunch (Machine)
2
-
8
Hip Thrust (Barbell)
2
8 reps
-
9
Hip Abductor (Machine)
2
8 reps
-
Week 1
1 / 16 Weeks
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
Chest Fly (Machine)
2 Sets
3-8 Reps
-
5
JM Press
2 Sets
3-8 Reps
-
6
Preacher Curl (Barbell)
2 Sets
8 Reps
-
7
Tricep Extension (Cable)
2 Sets
8 Reps
-
8
Shoulder Press (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
JM Press
2 Sets
-
6
Preacher Curl (Barbell)
2 Sets
8 Reps
-
7
Tricep Extension (Cable)
2 Sets
8 Reps
-
8
Shoulder Press (Machine)
2 Sets
8 Reps
-
Day 2
1
Standing Calf Raise
2 Sets
8 Reps
-
2
Leg Extension
2 Sets
8 Reps
-
3
Squat (Barbell)
2 Sets
3-8 Reps
-
4
Leg Press
2 Sets
8 Reps
-
5
Leg Curl
2 Sets
8 Reps
-
6
Hip Thrust (Barbell)
2 Sets
8 Reps
-
7
Hip Abductor (Machine)
2 Sets
8 Reps
-
8
Abs Crunch (Weighted)
2 Sets
3 Reps
-
9
Abs Crunch (Machine)
2 Sets
3 Reps
-
Day 4
1
Standing Calf Raise
2 Sets
8 Reps
-
2
Leg Extension
2 Sets
8 Reps
-
3
Squat (Barbell)
2 Sets
8 Reps
-
4
Leg Press
2 Sets
8 Reps
-
5
Leg Curl
2 Sets
8 Reps
-
6
Hip Thrust (Barbell)
2 Sets
8 Reps
-
7
Hip Abductor (Machine)
2 Sets
8 Reps
-
8
Abs Crunch (Weighted)
2 Sets
3 Reps
-
9
Abs Crunch (Machine)
2 Sets
3 Reps
-