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Upper/Lower 5x

by Starlight

Program Description

What to Expect: Increased Strength: Progressive overload is a key principle. You'll work to increase weight or reps over time. Muscle Hypertrophy: Targeting muscle groups with sufficient frequency and volume will stimulate muscle growth.   Structured Training: A clear 5-day schedule takes the guesswork out of your training week.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 17, 2025 08:42
  • Last Edited
    Jun 18, 2025 11:32

Summary

Unlock your strength with the Upper/Lower 5x program, a comprehensive 18-week training plan designed for serious lifters. Committing four days a week, you'll alternate between upper and lower body workouts, focusing on compound and isolation exercises to maximize muscle growth and strength. With a blend of barbell, dumbbell, and cable movements, this program targets all major muscle groups, ensuring balanced development. Get ready to push your limits and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.1%
Triceps
9.3%
Front Delts
9.3%
Middle Delts
9.3%
Quadriceps
9.3%
Glutes
8.4%
Abs
7.5%
Biceps
6.5%
Adductors
6.5%
Lats
4.7%
Chest
4.7%
Upper Back
3.7%
Rear Delts
3.7%
Lower Back
3.7%
Forearms
0.9%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Week 1
1 / 18 Weeks
Day 1
1
Preacher Curl (Dumbbell)
2 Sets
-
2
Tricep Pushdown (Cable)
2 Sets
-
3
Wide Grip Pull-Up
2 Sets
-
4
Bench Press (Barbell)
2 Sets
-
5
Chest Supported T-Bar Row
2 Sets
-
6
AD Press
2 Sets
-
7
Lateral Raise (Cable)
2 Sets
-
Day 2
1
Squat (Barbell)
2 Sets
-
2
Stiff Leg Deadlift
2 Sets
-
3
Leg Extension
2 Sets
-
4
Hamstring Curl
2 Sets
-
5
Hip Adductor (Machine)
2 Sets
-
6
Decline Sit Up (Weighted)
2 Sets
-
Day 3
1
Preacher Curl (Dumbbell)
2 Sets
-
2
Tricep Pushdown (Cable)
2 Sets
-
3
Wide Grip Pull-Up
2 Sets
-
4
Bench Press (Barbell)
2 Sets
-
5
Chest Supported T-Bar Row
2 Sets
-
6
AD Press
2 Sets
-
7
Lateral Raise (Cable)
2 Sets
-
Day 4
1
Squat (Barbell)
2 Sets
-
2
Stiff Leg Deadlift
2 Sets
-
3
Leg Extension
2 Sets
-
4
Hamstring Curl
2 Sets
-
5
Hip Adductor (Machine)
2 Sets
-
6
Decline Sit Up (Weighted)
2 Sets
-