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BoostcampPNG

Parts specific split

by Aleksander Winiarczyk

Program Description

4 consecutive rotating days

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 17, 2025 04:48
  • Last Edited
    Jun 17, 2025 04:49
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6 reps
-
2
Machine Chest Press (Flat)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Dumbbell Row
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Reverse Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
AD Press
3
1
8-10 reps
12-15 reps
-
-
3
Lateral Raise (Cable)
3
1
12-15 reps
15-20 reps
-
-
4
Machine Preacher Curl
3
10-12 reps
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
8
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Calf Raise (Leg Press)
3
15-20 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Cable Crunch
4
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Week 1
1 / 16 Weeks
Day 1
1
Machine Chest Press (Incline)
3 Sets
6 Reps
-
2
Machine Chest Press (Flat)
3 Sets
8-10 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
15-20 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
5
Lateral Raise (Dumbbell)
1 Set
3 Sets
15-20 Reps
10-15 Reps
-
-
Day 2
1
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
-
2
Dumbbell Row
3 Sets
8-10 Reps
-
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
-
4
Face Pull
2 Sets
15-20 Reps
-
5
Reverse Fly (Cable)
3 Sets
12-15 Reps
-
6
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
-
2
AD Press
3 Sets
1 Set
8-10 Reps
12-15 Reps
-
-
3
Lateral Raise (Cable)
3 Sets
1 Set
12-15 Reps
15-20 Reps
-
-
4
Machine Preacher Curl
3 Sets
10-12 Reps
-
5
Single Arm Overhead Tricep Extension
3 Sets
12-15 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
-
7
Seated Dip (Machine)
2 Sets
12-15 Reps
-
8
Hammer Curl (Dumbbell)
2 Sets
12-15 Reps
-
Day 4
1
Leg Press
4 Sets
10-15 Reps
-
2
Calf Raise (Leg Press)
3 Sets
15-20 Reps
-
3
Leg Extension
3 Sets
10-12 Reps
-
4
Lying Leg Curl
3 Sets
10-12 Reps
-
5
Cable Crunch
4 Sets
12-15 Reps
-
6
Hanging Leg Raise
3 Sets
AMRAP
-