logo
BoostcampPNG

TylerPath beginner workout

by zaki T.

Program Description

beginner friendly, full gym, hypertrophy exercises. never forget to squeeze 2 more reps in this plan

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 27, 2025 03:40
  • Last Edited
    Oct 30, 2025 06:06
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.9%
Glutes
11.8%
Quadriceps
11.4%
Triceps
8%
Lats
7.6%
Upper Back
7.2%
Biceps
6.8%
Chest
6.3%
Front Delts
6.3%
Abs
5.1%
Middle Delts
4.2%
Lower Back
4.2%
Calves
4.2%
Adductors
1.3%
Rear Delts
0.8%
Forearms
0.8%
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
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Chest Supported Row (Dumbbell)
2
6-10 reps
-
6A
Tricep Pushdown (Cable)
2
8-12 reps
-
6B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
2
10-12 reps
-
4B
Seated Hamstring Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
2
10-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Wide Grip Lat Pulldown
1 Set
6-10 Reps
-
2
Lat Pulldown (Neutral Grip)
1 Set
6-10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
5
Chest Supported Row (Dumbbell)
2 Sets
6-10 Reps
-
6A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
6B
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
Day 2
1
High Bar Squat (Barbell)
3 Sets
6-8 Reps
-
2
Hip Thrust (Barbell)
2 Sets
6-10 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
-
4A
Leg Extension
2 Sets
10-12 Reps
-
4B
Seated Hamstring Curl
2 Sets
10-12 Reps
-
5
Calf Raise (Leg Press)
2 Sets
10-15 Reps
-
Day 3
1
Wide Grip Lat Pulldown
1 Set
6-10 Reps
-
2
Lat Pulldown (Neutral Grip)
1 Set
6-10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
5
Chest Supported Row (Dumbbell)
2 Sets
6-10 Reps
-
6A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
6B
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
Day 4
1
High Bar Squat (Barbell)
3 Sets
6-8 Reps
-
2
Hip Thrust (Barbell)
2 Sets
6-10 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
-
4A
Leg Extension
2 Sets
10-12 Reps
-
4B
Seated Hamstring Curl
2 Sets
10-12 Reps
-
5
Calf Raise (Leg Press)
2 Sets
10-15 Reps
-