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Hypertrophy

by Pranjay S.

Program Description

For hypertrophy.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 18, 2025 05:17
  • Last Edited
    Oct 19, 2025 04:29
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Biceps
11.3%
Upper Back
11%
Quadriceps
9.6%
Front Delts
9%
Lats
8.4%
Middle Delts
7.9%
Chest
7.9%
Hamstrings
6.5%
Rear Delts
4.6%
Glutes
4.6%
Calves
3.5%
Forearms
1.6%
Adductors
1.1%
Abs
0.5%
Abductors
0.5%
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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
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
5
8-20 reps
-
5
Shoulder Press (Machine)
3
8-13 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Single Arm Overhead Tricep Extension
3
8-12 reps
-
8
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
5
8-20 reps
-
5
Shoulder Press (Machine)
3
8-13 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Single Arm Overhead Tricep Extension
3
8-12 reps
-
8
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
5
8-20 reps
-
5
Shoulder Press (Machine)
3
8-13 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Single Arm Overhead Tricep Extension
3
8-12 reps
-
8
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
5
8-20 reps
-
5
Shoulder Press (Machine)
3
8-13 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Single Arm Overhead Tricep Extension
3
8-12 reps
-
8
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
5
8-20 reps
-
5
Shoulder Press (Machine)
3
8-13 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Single Arm Overhead Tricep Extension
3
8-12 reps
-
8
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
5
8-20 reps
-
5
Shoulder Press (Machine)
3
8-13 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Single Arm Overhead Tricep Extension
3
8-12 reps
-
8
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
5
8-20 reps
-
5
Shoulder Press (Machine)
3
8-13 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Single Arm Overhead Tricep Extension
3
8-12 reps
-
8
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
5
8-20 reps
-
5
Shoulder Press (Machine)
3
8-13 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Single Arm Overhead Tricep Extension
3
8-12 reps
-
8
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
5
8-20 reps
-
5
Shoulder Press (Machine)
3
8-13 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Single Arm Overhead Tricep Extension
3
8-12 reps
-
8
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
5
8-20 reps
-
5
Shoulder Press (Machine)
3
8-13 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Single Arm Overhead Tricep Extension
3
8-12 reps
-
8
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
5
8-20 reps
-
5
Shoulder Press (Machine)
3
8-13 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Single Arm Overhead Tricep Extension
3
8-12 reps
-
8
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
5
8-20 reps
-
5
Shoulder Press (Machine)
3
8-13 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Single Arm Overhead Tricep Extension
3
8-12 reps
-
8
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
5
8-20 reps
-
5
Shoulder Press (Machine)
3
8-13 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Single Arm Overhead Tricep Extension
3
8-12 reps
-
8
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
5
8-20 reps
-
5
Shoulder Press (Machine)
3
8-13 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Single Arm Overhead Tricep Extension
3
8-12 reps
-
8
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
5
8-20 reps
-
5
Shoulder Press (Machine)
3
8-13 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Single Arm Overhead Tricep Extension
3
8-12 reps
-
8
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
5
8-20 reps
-
5
Shoulder Press (Machine)
3
8-13 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
7
Single Arm Overhead Tricep Extension
3
8-12 reps
-
8
Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
4
8-12 reps
-
5
Alternating Dumbbell Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
4
8-12 reps
-
5
Alternating Dumbbell Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
4
8-12 reps
-
5
Alternating Dumbbell Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
4
8-12 reps
-
5
Alternating Dumbbell Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
4
8-12 reps
-
5
Alternating Dumbbell Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
4
8-12 reps
-
5
Alternating Dumbbell Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
4
8-12 reps
-
5
Alternating Dumbbell Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
4
8-12 reps
-
5
Alternating Dumbbell Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
4
8-12 reps
-
5
Alternating Dumbbell Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
4
8-12 reps
-
5
Alternating Dumbbell Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
4
8-12 reps
-
5
Alternating Dumbbell Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
4
8-12 reps
-
5
Alternating Dumbbell Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
4
8-12 reps
-
5
Alternating Dumbbell Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
4
8-12 reps
-
5
Alternating Dumbbell Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
4
8-12 reps
-
5
Alternating Dumbbell Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
4
8-12 reps
-
5
Alternating Dumbbell Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
7
8-20 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Overhead Tricep Extension
3
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
7
8-20 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Overhead Tricep Extension
3
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
7
8-20 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Overhead Tricep Extension
3
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
7
8-20 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Overhead Tricep Extension
3
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
7
8-20 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Overhead Tricep Extension
3
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
7
8-20 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Overhead Tricep Extension
3
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
7
8-20 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Overhead Tricep Extension
3
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
7
8-20 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Overhead Tricep Extension
3
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
7
8-20 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Overhead Tricep Extension
3
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
7
8-20 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Overhead Tricep Extension
3
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
7
8-20 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Overhead Tricep Extension
3
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
7
8-20 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Overhead Tricep Extension
3
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
7
8-20 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Overhead Tricep Extension
3
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
7
8-20 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Overhead Tricep Extension
3
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
7
8-20 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Overhead Tricep Extension
3
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
7
8-20 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Overhead Tricep Extension
3
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Shrug (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Single Arm Row (Cable)
3
8-12 reps
-
8
Rear Delt Fly (Cable)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Single Arm Row (Cable)
3
8-12 reps
-
8
Rear Delt Fly (Cable)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Single Arm Row (Cable)
3
8-12 reps
-
8
Rear Delt Fly (Cable)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Single Arm Row (Cable)
3
8-12 reps
-
8
Rear Delt Fly (Cable)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Single Arm Row (Cable)
3
8-12 reps
-
8
Rear Delt Fly (Cable)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Single Arm Row (Cable)
3
8-12 reps
-
8
Rear Delt Fly (Cable)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Single Arm Row (Cable)
3
8-12 reps
-
8
Rear Delt Fly (Cable)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Single Arm Row (Cable)
3
8-12 reps
-
8
Rear Delt Fly (Cable)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Single Arm Row (Cable)
3
8-12 reps
-
8
Rear Delt Fly (Cable)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Single Arm Row (Cable)
3
8-12 reps
-
8
Rear Delt Fly (Cable)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Single Arm Row (Cable)
3
8-12 reps
-
8
Rear Delt Fly (Cable)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Single Arm Row (Cable)
3
8-12 reps
-
8
Rear Delt Fly (Cable)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Single Arm Row (Cable)
3
8-12 reps
-
8
Rear Delt Fly (Cable)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Single Arm Row (Cable)
3
8-12 reps
-
8
Rear Delt Fly (Cable)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Single Arm Row (Cable)
3
8-12 reps
-
8
Rear Delt Fly (Cable)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Single Arm Row (Cable)
3
8-12 reps
-
8
Rear Delt Fly (Cable)
4
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
4
8-20 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
-
2
T-Bar Row
3 Sets
8-12 Reps
-
3
Single Arm Row (Cable)
3 Sets
8-12 Reps
-
4
Rear Delt Fly (Cable)
4 Sets
8-12 Reps
-
5
Alternating Dumbbell Curl
3 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
-
5
Lying Leg Curl
3 Sets
8-12 Reps
-
6
Calf Raise (Machine)
4 Sets
8-20 Reps
-
Day 4
1
Lateral Raise (Cable)
7 Sets
8-20 Reps
-
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
4
Tricep Extension (Cable)
3 Sets
8-12 Reps
-
5
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
-
6
Alternating Dumbbell Curl
3 Sets
8-12 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
8
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
9
Shrug (Dumbbell)
3 Sets
8-12 Reps
-
Day 6
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
-
5
Lying Leg Curl
3 Sets
8-12 Reps
-
6
Calf Raise (Machine)
4 Sets
8-20 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Chest Fly (Cable)
3 Sets
8-12 Reps
-
3
Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
4
Lat Pulldown
3 Sets
8-12 Reps
-
5
T-Bar Row
3 Sets
8-12 Reps
-
6
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
7
Single Arm Row (Cable)
3 Sets
8-12 Reps
-
8
Rear Delt Fly (Cable)
4 Sets
8-15 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Bench Press (Barbell)
2 Sets
8-12 Reps
-
3
Chest Fly (Cable)
3 Sets
8-12 Reps
-
4
Lateral Raise (Cable)
5 Sets
8-20 Reps
-
5
Shoulder Press (Machine)
3 Sets
8-13 Reps
-
6
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
-
8
Tricep Extension (Cable)
3 Sets
8-12 Reps
-