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UPL

by Chris Jared

Program Description

A training program designed for hypertrophy and is busy with time

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 11, 2025 04:50
  • Last Edited
    Aug 03, 2025 03:25

Summary

UPL is an 18-week strength training program designed to build lower body power and core stability through a focused 4-day weekly regimen. Each session targets key muscle groups with a blend of compound and isolation exercises, including Hack Squats, Leg Extensions, and Stiff Leg Deadlifts, ensuring comprehensive development. With a mix of machines, dumbbells, and bodyweight movements, this program is perfect for lifters looking to enhance their overall leg strength and core engagement. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Biceps
10.8%
Upper Back
10.4%
Abs
9.3%
Hamstrings
9.3%
Lats
7.9%
Quadriceps
7.2%
Chest
7.2%
Front Delts
7.2%
Triceps
6.8%
Glutes
5.7%
Middle Delts
5.4%
Rear Delts
4.3%
Calves
3.6%
Lower Back
3.6%
Forearms
1.4%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Week 1
1 / 18 Weeks
Day 2
1
Standing Calf Raise
2 Sets
AMRAP
-
2
Leg Extension
2 Sets
8 Reps
-
3
Hack Squat
2 Sets
8 Reps
-
4
Lying Leg Curl
2 Sets
8 Reps
-
5
Stiff Leg Deadlift
2 Sets
8 Reps
-
6
Cable Crunch
2 Sets
AMRAP
-
7
Leg Raise (Captain's Chair)
2 Sets
AMRAP
-
Day 4
1
Standing Calf Raise
2 Sets
AMRAP
-
2
Leg Extension
2 Sets
8 Reps
-
3
Hack Squat
2 Sets
8 Reps
-
4
Lying Leg Curl
2 Sets
8 Reps
-
5
Stiff Leg Deadlift
2 Sets
8 Reps
-
6
Cable Crunch
2 Sets
AMRAP
-
7
Leg Raise (Captain's Chair)
2 Sets
AMRAP
-
Day 1
1
Incline Chest Press (Machine)
2 Sets
5 Reps
-
2
Pec Deck (Machine)
2 Sets
5 Reps
-
3
Wide Grip Lat Pulldown
2 Sets
5 Reps
-
4
Reverse Pec Deck
2 Sets
5 Reps
-
5
T-Bar Row
2 Sets
5 Reps
-
6
Seated Shoulder Press (Dumbbell)
2 Sets
5 Reps
-
7
Preacher Curl (EZ Bar)
2 Sets
5 Reps
-
8
Tricep Extension (Cable)
2 Sets
5 Reps
-
9
Hammer Curl (Cable)
2 Sets
5 Reps
-
10
Lateral Raise (Cable)
2 Sets
5 Reps
-
Day 3
1
Incline Chest Press (Machine)
2 Sets
5 Reps
-
2
Pec Deck (Machine)
2 Sets
8 Reps
-
3
Wide Grip Lat Pulldown
2 Sets
5 Reps
-
4
Seated Row (Cable)
2 Sets
5 Reps
-
5
Reverse Pec Deck
2 Sets
5 Reps
-
6
T-Bar Row
2 Sets
5 Reps
-
7
Preacher Curl (EZ Bar)
2 Sets
5 Reps
-
8
Tricep Extension (Cable)
2 Sets
5 Reps
-
9
Hammer Curl
2 Sets
5 Reps
-
10
Lateral Raise (Cable)
2 Sets
5 Reps
-