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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 24, 2025 10:15

Summary

Unlock your muscle-building potential with this comprehensive 16-week Hypertrophy program designed for serious lifters. Committing to six days a week, you'll engage in a variety of exercises targeting all major muscle groups, with a focus on maximizing muscle growth through progressive overload. Each session is carefully structured to include essential lifts like squats, lat pulldowns, and various curls, ensuring you build strength and size effectively. Get ready to transform your physique and elevate your training to the next level!
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
-