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BoostcampPNG

6 Day Hypertrophy Split

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Program Description

Strength, endurance, size.

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 27, 2025 04:56
  • Last Edited
    Nov 27, 2025 04:57
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.1%
Glutes
10.3%
Triceps
9.5%
Quadriceps
9.4%
Upper Back
8.5%
Front Delts
6.8%
Calves
6.2%
Chest
5.3%
Abs
5.1%
Biceps
5.1%
Rear Delts
4.9%
Lower Back
4.2%
Lats
4.2%
Middle Delts
3.3%
Forearms
2.4%
Adductors
1.5%
Abductors
0.4%
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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
Hack Squat
4
12 reps
-
2
Lunge (Dumbbell)
3
16 reps
-
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Seated Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Lunge (Dumbbell)
3
16 reps
-
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Seated Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Lunge (Dumbbell)
3
16 reps
-
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Seated Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Lunge (Dumbbell)
3
16 reps
-
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Seated Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Lunge (Dumbbell)
3
16 reps
-
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Seated Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Lunge (Dumbbell)
3
16 reps
-
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Seated Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Lunge (Dumbbell)
3
16 reps
-
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Seated Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Lunge (Dumbbell)
3
16 reps
-
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Seated Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Lunge (Dumbbell)
3
16 reps
-
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Seated Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Lunge (Dumbbell)
3
16 reps
-
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Seated Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Lunge (Dumbbell)
3
16 reps
-
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Seated Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Lunge (Dumbbell)
3
16 reps
-
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Seated Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (EZ Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (EZ Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (EZ Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (EZ Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (EZ Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (EZ Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (EZ Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (EZ Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (EZ Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (EZ Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (EZ Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (EZ Bar)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
10 reps
-
2
Lying Leg Curl
4
15 reps
-
3
Hip Thrust (Machine)
4
15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
4
12 reps
-
5
Good Morning
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
10 reps
-
2
Lying Leg Curl
4
15 reps
-
3
Hip Thrust (Machine)
4
15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
4
12 reps
-
5
Good Morning
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
10 reps
-
2
Lying Leg Curl
4
15 reps
-
3
Hip Thrust (Machine)
4
15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
4
12 reps
-
5
Good Morning
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
10 reps
-
2
Lying Leg Curl
4
15 reps
-
3
Hip Thrust (Machine)
4
15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
4
12 reps
-
5
Good Morning
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
10 reps
-
2
Lying Leg Curl
4
15 reps
-
3
Hip Thrust (Machine)
4
15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
4
12 reps
-
5
Good Morning
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
10 reps
-
2
Lying Leg Curl
4
15 reps
-
3
Hip Thrust (Machine)
4
15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
4
12 reps
-
5
Good Morning
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
10 reps
-
2
Lying Leg Curl
4
15 reps
-
3
Hip Thrust (Machine)
4
15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
4
12 reps
-
5
Good Morning
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
10 reps
-
2
Lying Leg Curl
4
15 reps
-
3
Hip Thrust (Machine)
4
15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
4
12 reps
-
5
Good Morning
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
10 reps
-
2
Lying Leg Curl
4
15 reps
-
3
Hip Thrust (Machine)
4
15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
4
12 reps
-
5
Good Morning
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
10 reps
-
2
Lying Leg Curl
4
15 reps
-
3
Hip Thrust (Machine)
4
15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
4
12 reps
-
5
Good Morning
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
10 reps
-
2
Lying Leg Curl
4
15 reps
-
3
Hip Thrust (Machine)
4
15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
4
12 reps
-
5
Good Morning
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
10 reps
-
2
Lying Leg Curl
4
15 reps
-
3
Hip Thrust (Machine)
4
15 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
4
12 reps
-
5
Good Morning
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Face Pull
4
20 reps
-
6
Bench Press (Close Grip)
4
12 reps
-
7
Skull Crusher (Barbell)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Face Pull
4
20 reps
-
6
Bench Press (Close Grip)
4
12 reps
-
7
Skull Crusher (Barbell)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Face Pull
4
20 reps
-
6
Bench Press (Close Grip)
4
12 reps
-
7
Skull Crusher (Barbell)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Face Pull
4
20 reps
-
6
Bench Press (Close Grip)
4
12 reps
-
7
Skull Crusher (Barbell)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Face Pull
4
20 reps
-
6
Bench Press (Close Grip)
4
12 reps
-
7
Skull Crusher (Barbell)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Face Pull
4
20 reps
-
6
Bench Press (Close Grip)
4
12 reps
-
7
Skull Crusher (Barbell)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Face Pull
4
20 reps
-
6
Bench Press (Close Grip)
4
12 reps
-
7
Skull Crusher (Barbell)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Face Pull
4
20 reps
-
6
Bench Press (Close Grip)
4
12 reps
-
7
Skull Crusher (Barbell)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Face Pull
4
20 reps
-
6
Bench Press (Close Grip)
4
12 reps
-
7
Skull Crusher (Barbell)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Face Pull
4
20 reps
-
6
Bench Press (Close Grip)
4
12 reps
-
7
Skull Crusher (Barbell)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Face Pull
4
20 reps
-
6
Bench Press (Close Grip)
4
12 reps
-
7
Skull Crusher (Barbell)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Face Pull
4
20 reps
-
6
Bench Press (Close Grip)
4
12 reps
-
7
Skull Crusher (Barbell)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
15 reps
-
2
Walking Lunge (Dumbbell)
3
30 reps
-
3
Leg Press
3
20 reps
-
4
Nordic Curl
3
12 reps
-
5
Leg Extension
5
15 reps
-
6
Leg Curl
3
20 reps
-
7
Seated Calf Raise
3
25 reps
-
8
Standing Calf Raise
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
15 reps
-
2
Walking Lunge (Dumbbell)
3
30 reps
-
3
Leg Press
3
20 reps
-
4
Nordic Curl
3
12 reps
-
5
Leg Extension
5
15 reps
-
6
Leg Curl
3
20 reps
-
7
Seated Calf Raise
3
25 reps
-
8
Standing Calf Raise
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
15 reps
-
2
Walking Lunge (Dumbbell)
3
30 reps
-
3
Leg Press
3
20 reps
-
4
Nordic Curl
3
12 reps
-
5
Leg Extension
5
15 reps
-
6
Leg Curl
3
20 reps
-
7
Seated Calf Raise
3
25 reps
-
8
Standing Calf Raise
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
15 reps
-
2
Walking Lunge (Dumbbell)
3
30 reps
-
3
Leg Press
3
20 reps
-
4
Nordic Curl
3
12 reps
-
5
Leg Extension
5
15 reps
-
6
Leg Curl
3
20 reps
-
7
Seated Calf Raise
3
25 reps
-
8
Standing Calf Raise
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
15 reps
-
2
Walking Lunge (Dumbbell)
3
30 reps
-
3
Leg Press
3
20 reps
-
4
Nordic Curl
3
12 reps
-
5
Leg Extension
5
15 reps
-
6
Leg Curl
3
20 reps
-
7
Seated Calf Raise
3
25 reps
-
8
Standing Calf Raise
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
15 reps
-
2
Walking Lunge (Dumbbell)
3
30 reps
-
3
Leg Press
3
20 reps
-
4
Nordic Curl
3
12 reps
-
5
Leg Extension
5
15 reps
-
6
Leg Curl
3
20 reps
-
7
Seated Calf Raise
3
25 reps
-
8
Standing Calf Raise
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
15 reps
-
2
Walking Lunge (Dumbbell)
3
30 reps
-
3
Leg Press
3
20 reps
-
4
Nordic Curl
3
12 reps
-
5
Leg Extension
5
15 reps
-
6
Leg Curl
3
20 reps
-
7
Seated Calf Raise
3
25 reps
-
8
Standing Calf Raise
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
15 reps
-
2
Walking Lunge (Dumbbell)
3
30 reps
-
3
Leg Press
3
20 reps
-
4
Nordic Curl
3
12 reps
-
5
Leg Extension
5
15 reps
-
6
Leg Curl
3
20 reps
-
7
Seated Calf Raise
3
25 reps
-
8
Standing Calf Raise
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
15 reps
-
2
Walking Lunge (Dumbbell)
3
30 reps
-
3
Leg Press
3
20 reps
-
4
Nordic Curl
3
12 reps
-
5
Leg Extension
5
15 reps
-
6
Leg Curl
3
20 reps
-
7
Seated Calf Raise
3
25 reps
-
8
Standing Calf Raise
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
15 reps
-
2
Walking Lunge (Dumbbell)
3
30 reps
-
3
Leg Press
3
20 reps
-
4
Nordic Curl
3
12 reps
-
5
Leg Extension
5
15 reps
-
6
Leg Curl
3
20 reps
-
7
Seated Calf Raise
3
25 reps
-
8
Standing Calf Raise
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
15 reps
-
2
Walking Lunge (Dumbbell)
3
30 reps
-
3
Leg Press
3
20 reps
-
4
Nordic Curl
3
12 reps
-
5
Leg Extension
5
15 reps
-
6
Leg Curl
3
20 reps
-
7
Seated Calf Raise
3
25 reps
-
8
Standing Calf Raise
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
15 reps
-
2
Walking Lunge (Dumbbell)
3
30 reps
-
3
Leg Press
3
20 reps
-
4
Nordic Curl
3
12 reps
-
5
Leg Extension
5
15 reps
-
6
Leg Curl
3
20 reps
-
7
Seated Calf Raise
3
25 reps
-
8
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
5
20 reps
-
3
Y Raise
4
20 reps
-
4
Rear Delt Fly (Dumbbell)
5
25 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Rack Pull (Barbell)
3
20 reps
-
7
Hammer Curl (Dumbbell)
3
15 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
5
20 reps
-
3
Y Raise
4
20 reps
-
4
Rear Delt Fly (Dumbbell)
5
25 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Rack Pull (Barbell)
3
20 reps
-
7
Hammer Curl (Dumbbell)
3
15 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
5
20 reps
-
3
Y Raise
4
20 reps
-
4
Rear Delt Fly (Dumbbell)
5
25 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Rack Pull (Barbell)
3
20 reps
-
7
Hammer Curl (Dumbbell)
3
15 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
5
20 reps
-
3
Y Raise
4
20 reps
-
4
Rear Delt Fly (Dumbbell)
5
25 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Rack Pull (Barbell)
3
20 reps
-
7
Hammer Curl (Dumbbell)
3
15 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
5
20 reps
-
3
Y Raise
4
20 reps
-
4
Rear Delt Fly (Dumbbell)
5
25 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Rack Pull (Barbell)
3
20 reps
-
7
Hammer Curl (Dumbbell)
3
15 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
5
20 reps
-
3
Y Raise
4
20 reps
-
4
Rear Delt Fly (Dumbbell)
5
25 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Rack Pull (Barbell)
3
20 reps
-
7
Hammer Curl (Dumbbell)
3
15 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
5
20 reps
-
3
Y Raise
4
20 reps
-
4
Rear Delt Fly (Dumbbell)
5
25 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Rack Pull (Barbell)
3
20 reps
-
7
Hammer Curl (Dumbbell)
3
15 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
5
20 reps
-
3
Y Raise
4
20 reps
-
4
Rear Delt Fly (Dumbbell)
5
25 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Rack Pull (Barbell)
3
20 reps
-
7
Hammer Curl (Dumbbell)
3
15 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
5
20 reps
-
3
Y Raise
4
20 reps
-
4
Rear Delt Fly (Dumbbell)
5
25 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Rack Pull (Barbell)
3
20 reps
-
7
Hammer Curl (Dumbbell)
3
15 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
5
20 reps
-
3
Y Raise
4
20 reps
-
4
Rear Delt Fly (Dumbbell)
5
25 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Rack Pull (Barbell)
3
20 reps
-
7
Hammer Curl (Dumbbell)
3
15 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
5
20 reps
-
3
Y Raise
4
20 reps
-
4
Rear Delt Fly (Dumbbell)
5
25 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Rack Pull (Barbell)
3
20 reps
-
7
Hammer Curl (Dumbbell)
3
15 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
5
20 reps
-
3
Y Raise
4
20 reps
-
4
Rear Delt Fly (Dumbbell)
5
25 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Rack Pull (Barbell)
3
20 reps
-
7
Hammer Curl (Dumbbell)
3
15 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Lunge (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
-
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
6
Seated Calf Raise
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
-
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 3
1
Stiff Leg Deadlift
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
3
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
4
Split Squat Front Foot Elevated (Smith Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Good Morning
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
7
Seated Calf Raise
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
-
-
-
Day 4
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Barbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Straight Arm Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Face Pull
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
6
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
Day 5
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
2
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
4
Nordic Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
6
Leg Curl
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
7
Seated Calf Raise
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
-
-
-
8
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
Day 6
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
-
3
Y Raise
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
25 Reps
-
-
-
-
-
5
Shrug (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
6
Rack Pull (Barbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-