5.0
(1 rating)
Program Description
Get Huge
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJul 18, 2025 03:47
- Last EditedAug 01, 2025 04:43
Summary
Unlock your muscle-building potential with the Upper/Lower Hypertrophy program, a comprehensive 12-week journey designed for dedicated lifters. This 4-day split focuses on maximizing hypertrophy through targeted upper and lower body workouts, utilizing a mix of dumbbells, machines, and cables. Each session is crafted to challenge your strength and endurance, ensuring you build size and definition effectively. Get ready to elevate your training and achieve the physique you’ve always wanted!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.9%
Front Delts
10.5%
Triceps
10.4%
Middle Delts
8.8%
Chest
8.6%
Biceps
8.3%
Quadriceps
8.3%
Lats
7.8%
Upper Back
7.8%
Abs
5.2%
Glutes
4.7%
Rear Delts
3.6%
Lower Back
2.1%
Adductors
1.6%
Forearms
1%
Abductors
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Deficit Push Up
4
5-20 reps
-
4
Single Arm Row (Cable)
3
6-12 reps
-
5
Preacher Curl (EZ Bar)
3
5-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Reverse Pec Deck
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Deficit Push Up
4
5-20 reps
-
4
Single Arm Row (Cable)
3
6-12 reps
-
5
Preacher Curl (EZ Bar)
3
5-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Reverse Pec Deck
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Deficit Push Up
4
5-20 reps
-
4
Single Arm Row (Cable)
3
6-12 reps
-
5
Preacher Curl (EZ Bar)
3
5-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Reverse Pec Deck
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Deficit Push Up
4
5-20 reps
-
4
Single Arm Row (Cable)
3
6-12 reps
-
5
Preacher Curl (EZ Bar)
3
5-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Reverse Pec Deck
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Deficit Push Up
4
5-20 reps
-
4
Single Arm Row (Cable)
3
6-12 reps
-
5
Preacher Curl (EZ Bar)
3
5-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Reverse Pec Deck
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Deficit Push Up
4
5-20 reps
-
4
Single Arm Row (Cable)
3
6-12 reps
-
5
Preacher Curl (EZ Bar)
3
5-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Reverse Pec Deck
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Deficit Push Up
4
5-20 reps
-
4
Single Arm Row (Cable)
3
6-12 reps
-
5
Preacher Curl (EZ Bar)
3
5-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Reverse Pec Deck
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Deficit Push Up
4
5-20 reps
-
4
Single Arm Row (Cable)
3
6-12 reps
-
5
Preacher Curl (EZ Bar)
3
5-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Reverse Pec Deck
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Deficit Push Up
4
5-20 reps
-
4
Single Arm Row (Cable)
3
6-12 reps
-
5
Preacher Curl (EZ Bar)
3
5-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Reverse Pec Deck
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Deficit Push Up
4
5-20 reps
-
4
Single Arm Row (Cable)
3
6-12 reps
-
5
Preacher Curl (EZ Bar)
3
5-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Reverse Pec Deck
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Deficit Push Up
4
5-20 reps
-
4
Single Arm Row (Cable)
3
6-12 reps
-
5
Preacher Curl (EZ Bar)
3
5-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Reverse Pec Deck
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Deficit Push Up
4
5-20 reps
-
4
Single Arm Row (Cable)
3
6-12 reps
-
5
Preacher Curl (EZ Bar)
3
5-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Reverse Pec Deck
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2
Platz Squat
3
4-8 reps
-
3
Leg Curl
3
5-40 reps
-
4
Leg Extension
3
6-12 reps
-
5
Leg Press Calf Raises
3
5-10 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2
Platz Squat
3
4-8 reps
-
3
Leg Curl
3
5-40 reps
-
4
Leg Extension
3
6-12 reps
-
5
Leg Press Calf Raises
3
5-10 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2
Platz Squat
3
4-8 reps
-
3
Leg Curl
3
5-40 reps
-
4
Leg Extension
3
6-12 reps
-
5
Leg Press Calf Raises
3
5-10 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2
Platz Squat
3
4-8 reps
-
3
Leg Curl
3
5-40 reps
-
4
Leg Extension
3
6-12 reps
-
5
Leg Press Calf Raises
3
5-10 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2
Platz Squat
3
4-8 reps
-
3
Leg Curl
3
5-40 reps
-
4
Leg Extension
3
6-12 reps
-
5
Leg Press Calf Raises
3
5-10 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2
Platz Squat
3
4-8 reps
-
3
Leg Curl
3
5-40 reps
-
4
Leg Extension
3
6-12 reps
-
5
Leg Press Calf Raises
3
5-10 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2
Platz Squat
3
4-8 reps
-
3
Leg Curl
3
5-40 reps
-
4
Leg Extension
3
6-12 reps
-
5
Leg Press Calf Raises
3
5-10 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2
Platz Squat
3
4-8 reps
-
3
Leg Curl
3
5-40 reps
-
4
Leg Extension
3
6-12 reps
-
5
Leg Press Calf Raises
3
5-10 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2
Platz Squat
3
4-8 reps
-
3
Leg Curl
3
5-40 reps
-
4
Leg Extension
3
6-12 reps
-
5
Leg Press Calf Raises
3
5-10 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2
Platz Squat
3
4-8 reps
-
3
Leg Curl
3
5-40 reps
-
4
Leg Extension
3
6-12 reps
-
5
Leg Press Calf Raises
3
5-10 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2
Platz Squat
3
4-8 reps
-
3
Leg Curl
3
5-40 reps
-
4
Leg Extension
3
6-12 reps
-
5
Leg Press Calf Raises
3
5-10 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2
Platz Squat
3
4-8 reps
-
3
Leg Curl
3
5-40 reps
-
4
Leg Extension
3
6-12 reps
-
5
Leg Press Calf Raises
3
5-10 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
5-10 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lat Pulldown (Single Arm)
3
6-12 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Preacher Hammer Curl (Dumbbell)
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
5-10 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lat Pulldown (Single Arm)
3
6-12 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Preacher Hammer Curl (Dumbbell)
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
5-10 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lat Pulldown (Single Arm)
3
6-12 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Preacher Hammer Curl (Dumbbell)
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
5-10 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lat Pulldown (Single Arm)
3
6-12 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Preacher Hammer Curl (Dumbbell)
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
5-10 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lat Pulldown (Single Arm)
3
6-12 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Preacher Hammer Curl (Dumbbell)
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
5-10 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lat Pulldown (Single Arm)
3
6-12 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Preacher Hammer Curl (Dumbbell)
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
5-10 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lat Pulldown (Single Arm)
3
6-12 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Preacher Hammer Curl (Dumbbell)
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
5-10 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lat Pulldown (Single Arm)
3
6-12 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Preacher Hammer Curl (Dumbbell)
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
5-10 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lat Pulldown (Single Arm)
3
6-12 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Preacher Hammer Curl (Dumbbell)
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
5-10 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lat Pulldown (Single Arm)
3
6-12 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Preacher Hammer Curl (Dumbbell)
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
5-10 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lat Pulldown (Single Arm)
3
6-12 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Preacher Hammer Curl (Dumbbell)
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
5-10 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lat Pulldown (Single Arm)
3
6-12 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Preacher Hammer Curl (Dumbbell)
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Lying Leg Curl
3
6-12 reps
-
4
Leg Press
3
5-10 reps
-
5
Knee Raise (Weighted)
3
6-12 reps
-
6
Leg Press Calf Raises
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Lying Leg Curl
3
6-12 reps
-
4
Leg Press
3
5-10 reps
-
5
Knee Raise (Weighted)
3
6-12 reps
-
6
Leg Press Calf Raises
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Lying Leg Curl
3
6-12 reps
-
4
Leg Press
3
5-10 reps
-
5
Knee Raise (Weighted)
3
6-12 reps
-
6
Leg Press Calf Raises
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Lying Leg Curl
3
6-12 reps
-
4
Leg Press
3
5-10 reps
-
5
Knee Raise (Weighted)
3
6-12 reps
-
6
Leg Press Calf Raises
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Lying Leg Curl
3
6-12 reps
-
4
Leg Press
3
5-10 reps
-
5
Knee Raise (Weighted)
3
6-12 reps
-
6
Leg Press Calf Raises
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Lying Leg Curl
3
6-12 reps
-
4
Leg Press
3
5-10 reps
-
5
Knee Raise (Weighted)
3
6-12 reps
-
6
Leg Press Calf Raises
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Lying Leg Curl
3
6-12 reps
-
4
Leg Press
3
5-10 reps
-
5
Knee Raise (Weighted)
3
6-12 reps
-
6
Leg Press Calf Raises
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Lying Leg Curl
3
6-12 reps
-
4
Leg Press
3
5-10 reps
-
5
Knee Raise (Weighted)
3
6-12 reps
-
6
Leg Press Calf Raises
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Lying Leg Curl
3
6-12 reps
-
4
Leg Press
3
5-10 reps
-
5
Knee Raise (Weighted)
3
6-12 reps
-
6
Leg Press Calf Raises
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Lying Leg Curl
3
6-12 reps
-
4
Leg Press
3
5-10 reps
-
5
Knee Raise (Weighted)
3
6-12 reps
-
6
Leg Press Calf Raises
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Lying Leg Curl
3
6-12 reps
-
4
Leg Press
3
5-10 reps
-
5
Knee Raise (Weighted)
3
6-12 reps
-
6
Leg Press Calf Raises
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Lying Leg Curl
3
6-12 reps
-
4
Leg Press
3
5-10 reps
-
5
Knee Raise (Weighted)
3
6-12 reps
-
6
Leg Press Calf Raises
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)3 Sets
4-8 Reps
-
2
Pull-Up (Neutral Grip, Weighted)3 Sets
4-8 Reps
-
3
Deficit Push Up4 Sets
5-20 Reps
-
4
Single Arm Row (Cable)3 Sets
6-12 Reps
-
5
Preacher Curl (EZ Bar)3 Sets
5-10 Reps
-
6
Overhead Tricep Extension (Cable)3 Sets
8-15 Reps
-
7
Reverse Pec Deck3 Sets
10-20 Reps
-
Day 2
1
Lateral Raise (Cable)3 Sets
8-15 Reps
-
2
Platz Squat3 Sets
4-8 Reps
-
3
Leg Curl3 Sets
5-40 Reps
-
4
Leg Extension3 Sets
6-12 Reps
-
5
Leg Press Calf Raises3 Sets
5-10 Reps
-
6
Decline Sit Up (Weighted)3 Sets
6-12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)3 Sets
4-8 Reps
-
2
Chest Supported T-Bar Row3 Sets
5-10 Reps
-
3
Pec Deck (Machine)3 Sets
6-12 Reps
-
4
Lat Pulldown (Single Arm)3 Sets
6-12 Reps
-
5
Incline Curl (Dumbbell)3 Sets
6-12 Reps
-
6
Preacher Hammer Curl (Dumbbell)3 Sets
8-15 Reps
-
7
Tricep Kickback3 Sets
8-15 Reps
-
Day 4
1
Lateral Raise (Machine)3 Sets
8-15 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
4-8 Reps
-
3
Lying Leg Curl3 Sets
6-12 Reps
-
4
Leg Press3 Sets
5-10 Reps
-
5
Knee Raise (Weighted)3 Sets
6-12 Reps
-
6
Leg Press Calf Raises3 Sets
10-15 Reps
-