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BoostcampPNG

Upper/Lower Hypertrophy (1)

by Kikito L.

Program Description

Get Huge

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 18, 2025 03:47
  • Last Edited
    Jul 18, 2025 04:44
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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
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Chest Supported T-Bar Row
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Preacher Hammer Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Chest Supported T-Bar Row
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Preacher Hammer Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Chest Supported T-Bar Row
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Preacher Hammer Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Chest Supported T-Bar Row
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Preacher Hammer Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Chest Supported T-Bar Row
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Preacher Hammer Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Chest Supported T-Bar Row
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Preacher Hammer Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Chest Supported T-Bar Row
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Preacher Hammer Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Chest Supported T-Bar Row
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Preacher Hammer Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Chest Supported T-Bar Row
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Preacher Hammer Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Chest Supported T-Bar Row
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Preacher Hammer Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Chest Supported T-Bar Row
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Preacher Hammer Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Chest Supported T-Bar Row
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Preacher Hammer Curl (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
8-15 reps
-
2
Lateral Raise (Cable)
3
8-15 reps
-
3
Platz Squat
3
4-8 reps
-
4
Good Morning
3
5-10 reps
-
5
Leg Extension
3
6-12 reps
-
6
Leg Press Calf Raises
3
5-10 reps
-
7
Decline Sit Up (Weighted)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
8-15 reps
-
2
Lateral Raise (Cable)
3
8-15 reps
-
3
Platz Squat
3
4-8 reps
-
4
Good Morning
3
5-10 reps
-
5
Leg Extension
3
6-12 reps
-
6
Leg Press Calf Raises
3
5-10 reps
-
7
Decline Sit Up (Weighted)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
8-15 reps
-
2
Lateral Raise (Cable)
3
8-15 reps
-
3
Platz Squat
3
4-8 reps
-
4
Good Morning
3
5-10 reps
-
5
Leg Extension
3
6-12 reps
-
6
Leg Press Calf Raises
3
5-10 reps
-
7
Decline Sit Up (Weighted)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
8-15 reps
-
2
Lateral Raise (Cable)
3
8-15 reps
-
3
Platz Squat
3
4-8 reps
-
4
Good Morning
3
5-10 reps
-
5
Leg Extension
3
6-12 reps
-
6
Leg Press Calf Raises
3
5-10 reps
-
7
Decline Sit Up (Weighted)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
8-15 reps
-
2
Lateral Raise (Cable)
3
8-15 reps
-
3
Platz Squat
3
4-8 reps
-
4
Good Morning
3
5-10 reps
-
5
Leg Extension
3
6-12 reps
-
6
Leg Press Calf Raises
3
5-10 reps
-
7
Decline Sit Up (Weighted)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
8-15 reps
-
2
Lateral Raise (Cable)
3
8-15 reps
-
3
Platz Squat
3
4-8 reps
-
4
Good Morning
3
5-10 reps
-
5
Leg Extension
3
6-12 reps
-
6
Leg Press Calf Raises
3
5-10 reps
-
7
Decline Sit Up (Weighted)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
8-15 reps
-
2
Lateral Raise (Cable)
3
8-15 reps
-
3
Platz Squat
3
4-8 reps
-
4
Good Morning
3
5-10 reps
-
5
Leg Extension
3
6-12 reps
-
6
Leg Press Calf Raises
3
5-10 reps
-
7
Decline Sit Up (Weighted)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
8-15 reps
-
2
Lateral Raise (Cable)
3
8-15 reps
-
3
Platz Squat
3
4-8 reps
-
4
Good Morning
3
5-10 reps
-
5
Leg Extension
3
6-12 reps
-
6
Leg Press Calf Raises
3
5-10 reps
-
7
Decline Sit Up (Weighted)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
8-15 reps
-
2
Lateral Raise (Cable)
3
8-15 reps
-
3
Platz Squat
3
4-8 reps
-
4
Good Morning
3
5-10 reps
-
5
Leg Extension
3
6-12 reps
-
6
Leg Press Calf Raises
3
5-10 reps
-
7
Decline Sit Up (Weighted)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
8-15 reps
-
2
Lateral Raise (Cable)
3
8-15 reps
-
3
Platz Squat
3
4-8 reps
-
4
Good Morning
3
5-10 reps
-
5
Leg Extension
3
6-12 reps
-
6
Leg Press Calf Raises
3
5-10 reps
-
7
Decline Sit Up (Weighted)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
8-15 reps
-
2
Lateral Raise (Cable)
3
8-15 reps
-
3
Platz Squat
3
4-8 reps
-
4
Good Morning
3
5-10 reps
-
5
Leg Extension
3
6-12 reps
-
6
Leg Press Calf Raises
3
5-10 reps
-
7
Decline Sit Up (Weighted)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
8-15 reps
-
2
Lateral Raise (Cable)
3
8-15 reps
-
3
Platz Squat
3
4-8 reps
-
4
Good Morning
3
5-10 reps
-
5
Leg Extension
3
6-12 reps
-
6
Leg Press Calf Raises
3
5-10 reps
-
7
Decline Sit Up (Weighted)
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-8 reps
-
2
Dumbbell Row
3
4-8 reps
-
3
Shoulder Press (Plate Loaded)
3
5-10 reps
-
4
Lat Pulldown
3
5-10 reps
-
5
Bayesian Curl
3
8-15 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-8 reps
-
2
Dumbbell Row
3
4-8 reps
-
3
Shoulder Press (Plate Loaded)
3
5-10 reps
-
4
Lat Pulldown
3
5-10 reps
-
5
Bayesian Curl
3
8-15 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-8 reps
-
2
Dumbbell Row
3
4-8 reps
-
3
Shoulder Press (Plate Loaded)
3
5-10 reps
-
4
Lat Pulldown
3
5-10 reps
-
5
Bayesian Curl
3
8-15 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-8 reps
-
2
Dumbbell Row
3
4-8 reps
-
3
Shoulder Press (Plate Loaded)
3
5-10 reps
-
4
Lat Pulldown
3
5-10 reps
-
5
Bayesian Curl
3
8-15 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-8 reps
-
2
Dumbbell Row
3
4-8 reps
-
3
Shoulder Press (Plate Loaded)
3
5-10 reps
-
4
Lat Pulldown
3
5-10 reps
-
5
Bayesian Curl
3
8-15 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-8 reps
-
2
Dumbbell Row
3
4-8 reps
-
3
Shoulder Press (Plate Loaded)
3
5-10 reps
-
4
Lat Pulldown
3
5-10 reps
-
5
Bayesian Curl
3
8-15 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-8 reps
-
2
Dumbbell Row
3
4-8 reps
-
3
Shoulder Press (Plate Loaded)
3
5-10 reps
-
4
Lat Pulldown
3
5-10 reps
-
5
Bayesian Curl
3
8-15 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-8 reps
-
2
Dumbbell Row
3
4-8 reps
-
3
Shoulder Press (Plate Loaded)
3
5-10 reps
-
4
Lat Pulldown
3
5-10 reps
-
5
Bayesian Curl
3
8-15 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-8 reps
-
2
Dumbbell Row
3
4-8 reps
-
3
Shoulder Press (Plate Loaded)
3
5-10 reps
-
4
Lat Pulldown
3
5-10 reps
-
5
Bayesian Curl
3
8-15 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-8 reps
-
2
Dumbbell Row
3
4-8 reps
-
3
Shoulder Press (Plate Loaded)
3
5-10 reps
-
4
Lat Pulldown
3
5-10 reps
-
5
Bayesian Curl
3
8-15 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-8 reps
-
2
Dumbbell Row
3
4-8 reps
-
3
Shoulder Press (Plate Loaded)
3
5-10 reps
-
4
Lat Pulldown
3
5-10 reps
-
5
Bayesian Curl
3
8-15 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-8 reps
-
2
Dumbbell Row
3
4-8 reps
-
3
Shoulder Press (Plate Loaded)
3
5-10 reps
-
4
Lat Pulldown
3
5-10 reps
-
5
Bayesian Curl
3
8-15 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Reverse Pec Deck
3
10-20 reps
-
3
Rack Pull (Barbell)
3
4-8 reps
-
4
Leg Curl
3
6-12 reps
-
5
Leg Press
3
5-10 reps
-
6
Knee Raise (Weighted)
3
5-10 reps
-
7
Leg Press Calf Raises
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Reverse Pec Deck
3
10-20 reps
-
3
Rack Pull (Barbell)
3
4-8 reps
-
4
Leg Curl
3
6-12 reps
-
5
Leg Press
3
5-10 reps
-
6
Knee Raise (Weighted)
3
5-10 reps
-
7
Leg Press Calf Raises
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Reverse Pec Deck
3
10-20 reps
-
3
Rack Pull (Barbell)
3
4-8 reps
-
4
Leg Curl
3
6-12 reps
-
5
Leg Press
3
5-10 reps
-
6
Knee Raise (Weighted)
3
5-10 reps
-
7
Leg Press Calf Raises
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Reverse Pec Deck
3
10-20 reps
-
3
Rack Pull (Barbell)
3
4-8 reps
-
4
Leg Curl
3
6-12 reps
-
5
Leg Press
3
5-10 reps
-
6
Knee Raise (Weighted)
3
5-10 reps
-
7
Leg Press Calf Raises
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Reverse Pec Deck
3
10-20 reps
-
3
Rack Pull (Barbell)
3
4-8 reps
-
4
Leg Curl
3
6-12 reps
-
5
Leg Press
3
5-10 reps
-
6
Knee Raise (Weighted)
3
5-10 reps
-
7
Leg Press Calf Raises
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Reverse Pec Deck
3
10-20 reps
-
3
Rack Pull (Barbell)
3
4-8 reps
-
4
Leg Curl
3
6-12 reps
-
5
Leg Press
3
5-10 reps
-
6
Knee Raise (Weighted)
3
5-10 reps
-
7
Leg Press Calf Raises
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Reverse Pec Deck
3
10-20 reps
-
3
Rack Pull (Barbell)
3
4-8 reps
-
4
Leg Curl
3
6-12 reps
-
5
Leg Press
3
5-10 reps
-
6
Knee Raise (Weighted)
3
5-10 reps
-
7
Leg Press Calf Raises
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Reverse Pec Deck
3
10-20 reps
-
3
Rack Pull (Barbell)
3
4-8 reps
-
4
Leg Curl
3
6-12 reps
-
5
Leg Press
3
5-10 reps
-
6
Knee Raise (Weighted)
3
5-10 reps
-
7
Leg Press Calf Raises
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Reverse Pec Deck
3
10-20 reps
-
3
Rack Pull (Barbell)
3
4-8 reps
-
4
Leg Curl
3
6-12 reps
-
5
Leg Press
3
5-10 reps
-
6
Knee Raise (Weighted)
3
5-10 reps
-
7
Leg Press Calf Raises
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Reverse Pec Deck
3
10-20 reps
-
3
Rack Pull (Barbell)
3
4-8 reps
-
4
Leg Curl
3
6-12 reps
-
5
Leg Press
3
5-10 reps
-
6
Knee Raise (Weighted)
3
5-10 reps
-
7
Leg Press Calf Raises
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Reverse Pec Deck
3
10-20 reps
-
3
Rack Pull (Barbell)
3
4-8 reps
-
4
Leg Curl
3
6-12 reps
-
5
Leg Press
3
5-10 reps
-
6
Knee Raise (Weighted)
3
5-10 reps
-
7
Leg Press Calf Raises
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Reverse Pec Deck
3
10-20 reps
-
3
Rack Pull (Barbell)
3
4-8 reps
-
4
Leg Curl
3
6-12 reps
-
5
Leg Press
3
5-10 reps
-
6
Knee Raise (Weighted)
3
5-10 reps
-
7
Leg Press Calf Raises
3
8-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
-
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
-
3
Pec Deck (Machine)
3 Sets
6-12 Reps
-
4
Chest Supported T-Bar Row
3 Sets
5-10 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
-
6
Tricep Kickback
3 Sets
8-15 Reps
-
7
Preacher Hammer Curl (Dumbbell)
3 Sets
8-15 Reps
-
Day 2
1
Upright Row (Cable)
3 Sets
8-15 Reps
-
2
Lateral Raise (Cable)
3 Sets
8-15 Reps
-
3
Platz Squat
3 Sets
4-8 Reps
-
4
Good Morning
3 Sets
5-10 Reps
-
5
Leg Extension
3 Sets
6-12 Reps
-
6
Leg Press Calf Raises
3 Sets
5-10 Reps
-
7
Decline Sit Up (Weighted)
3 Sets
5-10 Reps
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
4-8 Reps
-
2
Dumbbell Row
3 Sets
4-8 Reps
-
3
Shoulder Press (Plate Loaded)
3 Sets
5-10 Reps
-
4
Lat Pulldown
3 Sets
5-10 Reps
-
5
Bayesian Curl
3 Sets
8-15 Reps
-
6
Single Arm Pushdown
3 Sets
8-15 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
-
Day 4
1
Lateral Raise (Machine)
3 Sets
8-15 Reps
-
2
Reverse Pec Deck
3 Sets
10-20 Reps
-
3
Rack Pull (Barbell)
3 Sets
4-8 Reps
-
4
Leg Curl
3 Sets
6-12 Reps
-
5
Leg Press
3 Sets
5-10 Reps
-
6
Knee Raise (Weighted)
3 Sets
5-10 Reps
-
7
Leg Press Calf Raises
3 Sets
8-15 Reps
-