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Harl's Ultimate ULPPL

by Rory

Program Description

Upper/Lower/Pull/Push/Legs Configure days to best fit your schedule. I do Mon-Tues(Upper/Lower)Wed-Fri(Pull/Push/Legs) I am a full-time dad, work full-time, and attend school at two universities. You can get this done, too. I work really hard throughout the week, so I have Day 5 (Legs) as an easy day. I still work just as hard.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 01, 2024 05:34
  • Last Edited
    Sep 19, 2024 10:07
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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AppleStore
GooglePlay
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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
Bench Press (Barbell)
3
8-12 reps
2
Incline Bench Press (Barbell)
3
8-12 reps
3
Lat Pulldown
3
12-15 reps
4
Chest Fly (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Bayesian Curl
2
8-12 reps
8
Elliptical Exercise Machine
1
9
Pull-Up (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
2
Incline Bench Press (Barbell)
3
8-12 reps
3
Lat Pulldown
3
12-15 reps
4
Chest Fly (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Bayesian Curl
2
8-12 reps
8
Elliptical Exercise Machine
1
9
Pull-Up (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
2
Incline Bench Press (Barbell)
3
8-12 reps
3
Lat Pulldown
3
12-15 reps
4
Chest Fly (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Bayesian Curl
2
8-12 reps
8
Elliptical Exercise Machine
1
9
Pull-Up (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
2
Incline Bench Press (Barbell)
3
8-12 reps
3
Lat Pulldown
3
12-15 reps
4
Chest Fly (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Bayesian Curl
2
8-12 reps
8
Elliptical Exercise Machine
1
9
Pull-Up (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
2
Incline Bench Press (Barbell)
3
8-12 reps
3
Lat Pulldown
3
12-15 reps
4
Chest Fly (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Bayesian Curl
2
8-12 reps
8
Elliptical Exercise Machine
1
9
Pull-Up (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
2
Incline Bench Press (Barbell)
3
8-12 reps
3
Lat Pulldown
3
12-15 reps
4
Chest Fly (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Bayesian Curl
2
8-12 reps
8
Elliptical Exercise Machine
1
9
Pull-Up (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
2
Incline Bench Press (Barbell)
3
8-12 reps
3
Lat Pulldown
3
12-15 reps
4
Chest Fly (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Bayesian Curl
2
8-12 reps
8
Elliptical Exercise Machine
1
9
Pull-Up (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
2
Incline Bench Press (Barbell)
3
8-12 reps
3
Lat Pulldown
3
12-15 reps
4
Chest Fly (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Bayesian Curl
2
8-12 reps
8
Elliptical Exercise Machine
1
9
Pull-Up (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
2
Incline Bench Press (Barbell)
3
8-12 reps
3
Lat Pulldown
3
12-15 reps
4
Chest Fly (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Bayesian Curl
2
8-12 reps
8
Elliptical Exercise Machine
1
9
Pull-Up (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
2
Incline Bench Press (Barbell)
3
8-12 reps
3
Lat Pulldown
3
12-15 reps
4
Chest Fly (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Bayesian Curl
2
8-12 reps
8
Elliptical Exercise Machine
1
9
Pull-Up (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
2
Incline Bench Press (Barbell)
3
8-12 reps
3
Lat Pulldown
3
12-15 reps
4
Chest Fly (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Bayesian Curl
2
8-12 reps
8
Elliptical Exercise Machine
1
9
Pull-Up (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
2
Incline Bench Press (Barbell)
3
8-12 reps
3
Lat Pulldown
3
12-15 reps
4
Chest Fly (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Bayesian Curl
2
8-12 reps
8
Elliptical Exercise Machine
1
9
Pull-Up (Bodyweight)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Split Squat (Bodyweight)
2
12-20 reps
3
Leg Extension
2
12-20 reps
4
Back Extension (Weighted)
2
12-20 reps
5
Hamstring Curl
2
8-12 reps
6
Leg Raise (Captain's Chair)
3
8-12 reps
7
Standing Calf Raise
3
8-12 reps
8
Incline Treadmill
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Split Squat (Bodyweight)
2
12-20 reps
3
Leg Extension
2
12-20 reps
4
Back Extension (Weighted)
2
12-20 reps
5
Hamstring Curl
2
8-12 reps
6
Leg Raise (Captain's Chair)
3
8-12 reps
7
Standing Calf Raise
3
8-12 reps
8
Incline Treadmill
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Split Squat (Bodyweight)
2
12-20 reps
3
Leg Extension
2
12-20 reps
4
Back Extension (Weighted)
2
12-20 reps
5
Hamstring Curl
2
8-12 reps
6
Leg Raise (Captain's Chair)
3
8-12 reps
7
Standing Calf Raise
3
8-12 reps
8
Incline Treadmill
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Split Squat (Bodyweight)
2
12-20 reps
3
Leg Extension
2
12-20 reps
4
Back Extension (Weighted)
2
12-20 reps
5
Hamstring Curl
2
8-12 reps
6
Leg Raise (Captain's Chair)
3
8-12 reps
7
Standing Calf Raise
3
8-12 reps
8
Incline Treadmill
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Split Squat (Bodyweight)
2
12-20 reps
3
Leg Extension
2
12-20 reps
4
Back Extension (Weighted)
2
12-20 reps
5
Hamstring Curl
2
8-12 reps
6
Leg Raise (Captain's Chair)
3
8-12 reps
7
Standing Calf Raise
3
8-12 reps
8
Incline Treadmill
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Split Squat (Bodyweight)
2
12-20 reps
3
Leg Extension
2
12-20 reps
4
Back Extension (Weighted)
2
12-20 reps
5
Hamstring Curl
2
8-12 reps
6
Leg Raise (Captain's Chair)
3
8-12 reps
7
Standing Calf Raise
3
8-12 reps
8
Incline Treadmill
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Split Squat (Bodyweight)
2
12-20 reps
3
Leg Extension
2
12-20 reps
4
Back Extension (Weighted)
2
12-20 reps
5
Hamstring Curl
2
8-12 reps
6
Leg Raise (Captain's Chair)
3
8-12 reps
7
Standing Calf Raise
3
8-12 reps
8
Incline Treadmill
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Split Squat (Bodyweight)
2
12-20 reps
3
Leg Extension
2
12-20 reps
4
Back Extension (Weighted)
2
12-20 reps
5
Hamstring Curl
2
8-12 reps
6
Leg Raise (Captain's Chair)
3
8-12 reps
7
Standing Calf Raise
3
8-12 reps
8
Incline Treadmill
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Split Squat (Bodyweight)
2
12-20 reps
3
Leg Extension
2
12-20 reps
4
Back Extension (Weighted)
2
12-20 reps
5
Hamstring Curl
2
8-12 reps
6
Leg Raise (Captain's Chair)
3
8-12 reps
7
Standing Calf Raise
3
8-12 reps
8
Incline Treadmill
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Split Squat (Bodyweight)
2
12-20 reps
3
Leg Extension
2
12-20 reps
4
Back Extension (Weighted)
2
12-20 reps
5
Hamstring Curl
2
8-12 reps
6
Leg Raise (Captain's Chair)
3
8-12 reps
7
Standing Calf Raise
3
8-12 reps
8
Incline Treadmill
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Split Squat (Bodyweight)
2
12-20 reps
3
Leg Extension
2
12-20 reps
4
Back Extension (Weighted)
2
12-20 reps
5
Hamstring Curl
2
8-12 reps
6
Leg Raise (Captain's Chair)
3
8-12 reps
7
Standing Calf Raise
3
8-12 reps
8
Incline Treadmill
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Split Squat (Bodyweight)
2
12-20 reps
3
Leg Extension
2
12-20 reps
4
Back Extension (Weighted)
2
12-20 reps
5
Hamstring Curl
2
8-12 reps
6
Leg Raise (Captain's Chair)
3
8-12 reps
7
Standing Calf Raise
3
8-12 reps
8
Incline Treadmill
1
15 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4A
Seated Cable Overhead Bicep Curl
2
10-15 reps
4B
Wide Grip Lat Pulldown
2
10-15 reps
5
Rear Delt Fly (Machine)
2
12-20 reps
6
Bicep Curl (Barbell)
2
8-12 reps
7
Bicep Curl (EZ Bar)
2
8-12 reps
8
Hammer Curl
2
8-12 reps
9
Chin-Up (Bodyweight)
1
AMRAP
10
Incline Treadmill
1
15 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4A
Seated Cable Overhead Bicep Curl
2
10-15 reps
4B
Wide Grip Lat Pulldown
2
10-15 reps
5
Rear Delt Fly (Machine)
2
12-20 reps
6
Bicep Curl (Barbell)
2
8-12 reps
7
Bicep Curl (EZ Bar)
2
8-12 reps
8
Hammer Curl
2
8-12 reps
9
Chin-Up (Bodyweight)
1
AMRAP
10
Incline Treadmill
1
15 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4A
Seated Cable Overhead Bicep Curl
2
10-15 reps
4B
Wide Grip Lat Pulldown
2
10-15 reps
5
Rear Delt Fly (Machine)
2
12-20 reps
6
Bicep Curl (Barbell)
2
8-12 reps
7
Bicep Curl (EZ Bar)
2
8-12 reps
8
Hammer Curl
2
8-12 reps
9
Chin-Up (Bodyweight)
1
AMRAP
10
Incline Treadmill
1
15 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4A
Seated Cable Overhead Bicep Curl
2
10-15 reps
4B
Wide Grip Lat Pulldown
2
10-15 reps
5
Rear Delt Fly (Machine)
2
12-20 reps
6
Bicep Curl (Barbell)
2
8-12 reps
7
Bicep Curl (EZ Bar)
2
8-12 reps
8
Hammer Curl
2
8-12 reps
9
Chin-Up (Bodyweight)
1
AMRAP
10
Incline Treadmill
1
15 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4A
Seated Cable Overhead Bicep Curl
2
10-15 reps
4B
Wide Grip Lat Pulldown
2
10-15 reps
5
Rear Delt Fly (Machine)
2
12-20 reps
6
Bicep Curl (Barbell)
2
8-12 reps
7
Bicep Curl (EZ Bar)
2
8-12 reps
8
Hammer Curl
2
8-12 reps
9
Chin-Up (Bodyweight)
1
AMRAP
10
Incline Treadmill
1
15 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4A
Seated Cable Overhead Bicep Curl
2
10-15 reps
4B
Wide Grip Lat Pulldown
2
10-15 reps
5
Rear Delt Fly (Machine)
2
12-20 reps
6
Bicep Curl (Barbell)
2
8-12 reps
7
Bicep Curl (EZ Bar)
2
8-12 reps
8
Hammer Curl
2
8-12 reps
9
Chin-Up (Bodyweight)
1
AMRAP
10
Incline Treadmill
1
15 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4A
Seated Cable Overhead Bicep Curl
2
10-15 reps
4B
Wide Grip Lat Pulldown
2
10-15 reps
5
Rear Delt Fly (Machine)
2
12-20 reps
6
Bicep Curl (Barbell)
2
8-12 reps
7
Bicep Curl (EZ Bar)
2
8-12 reps
8
Hammer Curl
2
8-12 reps
9
Chin-Up (Bodyweight)
1
AMRAP
10
Incline Treadmill
1
15 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4A
Seated Cable Overhead Bicep Curl
2
10-15 reps
4B
Wide Grip Lat Pulldown
2
10-15 reps
5
Rear Delt Fly (Machine)
2
12-20 reps
6
Bicep Curl (Barbell)
2
8-12 reps
7
Bicep Curl (EZ Bar)
2
8-12 reps
8
Hammer Curl
2
8-12 reps
9
Chin-Up (Bodyweight)
1
AMRAP
10
Incline Treadmill
1
15 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4A
Seated Cable Overhead Bicep Curl
2
10-15 reps
4B
Wide Grip Lat Pulldown
2
10-15 reps
5
Rear Delt Fly (Machine)
2
12-20 reps
6
Bicep Curl (Barbell)
2
8-12 reps
7
Bicep Curl (EZ Bar)
2
8-12 reps
8
Hammer Curl
2
8-12 reps
9
Chin-Up (Bodyweight)
1
AMRAP
10
Incline Treadmill
1
15 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4A
Seated Cable Overhead Bicep Curl
2
10-15 reps
4B
Wide Grip Lat Pulldown
2
10-15 reps
5
Rear Delt Fly (Machine)
2
12-20 reps
6
Bicep Curl (Barbell)
2
8-12 reps
7
Bicep Curl (EZ Bar)
2
8-12 reps
8
Hammer Curl
2
8-12 reps
9
Chin-Up (Bodyweight)
1
AMRAP
10
Incline Treadmill
1
15 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4A
Seated Cable Overhead Bicep Curl
2
10-15 reps
4B
Wide Grip Lat Pulldown
2
10-15 reps
5
Rear Delt Fly (Machine)
2
12-20 reps
6
Bicep Curl (Barbell)
2
8-12 reps
7
Bicep Curl (EZ Bar)
2
8-12 reps
8
Hammer Curl
2
8-12 reps
9
Chin-Up (Bodyweight)
1
AMRAP
10
Incline Treadmill
1
15 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4A
Seated Cable Overhead Bicep Curl
2
10-15 reps
4B
Wide Grip Lat Pulldown
2
10-15 reps
5
Rear Delt Fly (Machine)
2
12-20 reps
6
Bicep Curl (Barbell)
2
8-12 reps
7
Bicep Curl (EZ Bar)
2
8-12 reps
8
Hammer Curl
2
8-12 reps
9
Chin-Up (Bodyweight)
1
AMRAP
10
Incline Treadmill
1
15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
2
Incline Chest Side Press
3
8-12 reps
3
Chest Press (Machine)
2
8-12 reps
4
Abs Crunch (Machine)
2
8-12 reps
5
Shoulder Press (Machine)
2
8-12 reps
6
Chest Fly (Machine)
2
8-12 reps
7
Tricep Pushdown (Cable)
2
8-12 reps
8
Tricep Extension (Machine)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
2
Incline Chest Side Press
3
8-12 reps
3
Chest Press (Machine)
2
8-12 reps
4
Abs Crunch (Machine)
2
8-12 reps
5
Shoulder Press (Machine)
2
8-12 reps
6
Chest Fly (Machine)
2
8-12 reps
7
Tricep Pushdown (Cable)
2
8-12 reps
8
Tricep Extension (Machine)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
2
Incline Chest Side Press
3
8-12 reps
3
Chest Press (Machine)
2
8-12 reps
4
Abs Crunch (Machine)
2
8-12 reps
5
Shoulder Press (Machine)
2
8-12 reps
6
Chest Fly (Machine)
2
8-12 reps
7
Tricep Pushdown (Cable)
2
8-12 reps
8
Tricep Extension (Machine)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
2
Incline Chest Side Press
3
8-12 reps
3
Chest Press (Machine)
2
8-12 reps
4
Abs Crunch (Machine)
2
8-12 reps
5
Shoulder Press (Machine)
2
8-12 reps
6
Chest Fly (Machine)
2
8-12 reps
7
Tricep Pushdown (Cable)
2
8-12 reps
8
Tricep Extension (Machine)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
2
Incline Chest Side Press
3
8-12 reps
3
Chest Press (Machine)
2
8-12 reps
4
Abs Crunch (Machine)
2
8-12 reps
5
Shoulder Press (Machine)
2
8-12 reps
6
Chest Fly (Machine)
2
8-12 reps
7
Tricep Pushdown (Cable)
2
8-12 reps
8
Tricep Extension (Machine)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
2
Incline Chest Side Press
3
8-12 reps
3
Chest Press (Machine)
2
8-12 reps
4
Abs Crunch (Machine)
2
8-12 reps
5
Shoulder Press (Machine)
2
8-12 reps
6
Chest Fly (Machine)
2
8-12 reps
7
Tricep Pushdown (Cable)
2
8-12 reps
8
Tricep Extension (Machine)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
2
Incline Chest Side Press
3
8-12 reps
3
Chest Press (Machine)
2
8-12 reps
4
Abs Crunch (Machine)
2
8-12 reps
5
Shoulder Press (Machine)
2
8-12 reps
6
Chest Fly (Machine)
2
8-12 reps
7
Tricep Pushdown (Cable)
2
8-12 reps
8
Tricep Extension (Machine)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
2
Incline Chest Side Press
3
8-12 reps
3
Chest Press (Machine)
2
8-12 reps
4
Abs Crunch (Machine)
2
8-12 reps
5
Shoulder Press (Machine)
2
8-12 reps
6
Chest Fly (Machine)
2
8-12 reps
7
Tricep Pushdown (Cable)
2
8-12 reps
8
Tricep Extension (Machine)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
2
Incline Chest Side Press
3
8-12 reps
3
Chest Press (Machine)
2
8-12 reps
4
Abs Crunch (Machine)
2
8-12 reps
5
Shoulder Press (Machine)
2
8-12 reps
6
Chest Fly (Machine)
2
8-12 reps
7
Tricep Pushdown (Cable)
2
8-12 reps
8
Tricep Extension (Machine)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
2
Incline Chest Side Press
3
8-12 reps
3
Chest Press (Machine)
2
8-12 reps
4
Abs Crunch (Machine)
2
8-12 reps
5
Shoulder Press (Machine)
2
8-12 reps
6
Chest Fly (Machine)
2
8-12 reps
7
Tricep Pushdown (Cable)
2
8-12 reps
8
Tricep Extension (Machine)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
2
Incline Chest Side Press
3
8-12 reps
3
Chest Press (Machine)
2
8-12 reps
4
Abs Crunch (Machine)
2
8-12 reps
5
Shoulder Press (Machine)
2
8-12 reps
6
Chest Fly (Machine)
2
8-12 reps
7
Tricep Pushdown (Cable)
2
8-12 reps
8
Tricep Extension (Machine)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
2
Incline Chest Side Press
3
8-12 reps
3
Chest Press (Machine)
2
8-12 reps
4
Abs Crunch (Machine)
2
8-12 reps
5
Shoulder Press (Machine)
2
8-12 reps
6
Chest Fly (Machine)
2
8-12 reps
7
Tricep Pushdown (Cable)
2
8-12 reps
8
Tricep Extension (Machine)
2
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Step-Up (Weighted)
1
8-15 reps
3
Lying Leg Curl
1
8-15 reps
4A
Hip Abductor (Machine)
2
6-10 reps
4B
Hip Adductor (Machine)
2
6-10 reps
5
Leg Extension
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Step-Up (Weighted)
1
8-15 reps
3
Lying Leg Curl
1
8-15 reps
4A
Hip Abductor (Machine)
2
6-10 reps
4B
Hip Adductor (Machine)
2
6-10 reps
5
Leg Extension
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Step-Up (Weighted)
1
8-15 reps
3
Lying Leg Curl
1
8-15 reps
4A
Hip Abductor (Machine)
2
6-10 reps
4B
Hip Adductor (Machine)
2
6-10 reps
5
Leg Extension
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Step-Up (Weighted)
1
8-15 reps
3
Lying Leg Curl
1
8-15 reps
4A
Hip Abductor (Machine)
2
6-10 reps
4B
Hip Adductor (Machine)
2
6-10 reps
5
Leg Extension
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Step-Up (Weighted)
1
8-15 reps
3
Lying Leg Curl
1
8-15 reps
4A
Hip Abductor (Machine)
2
6-10 reps
4B
Hip Adductor (Machine)
2
6-10 reps
5
Leg Extension
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Step-Up (Weighted)
1
8-15 reps
3
Lying Leg Curl
1
8-15 reps
4A
Hip Abductor (Machine)
2
6-10 reps
4B
Hip Adductor (Machine)
2
6-10 reps
5
Leg Extension
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Step-Up (Weighted)
1
8-15 reps
3
Lying Leg Curl
1
8-15 reps
4A
Hip Abductor (Machine)
2
6-10 reps
4B
Hip Adductor (Machine)
2
6-10 reps
5
Leg Extension
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Step-Up (Weighted)
1
8-15 reps
3
Lying Leg Curl
1
8-15 reps
4A
Hip Abductor (Machine)
2
6-10 reps
4B
Hip Adductor (Machine)
2
6-10 reps
5
Leg Extension
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Step-Up (Weighted)
1
8-15 reps
3
Lying Leg Curl
1
8-15 reps
4A
Hip Abductor (Machine)
2
6-10 reps
4B
Hip Adductor (Machine)
2
6-10 reps
5
Leg Extension
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Step-Up (Weighted)
1
8-15 reps
3
Lying Leg Curl
1
8-15 reps
4A
Hip Abductor (Machine)
2
6-10 reps
4B
Hip Adductor (Machine)
2
6-10 reps
5
Leg Extension
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Step-Up (Weighted)
1
8-15 reps
3
Lying Leg Curl
1
8-15 reps
4A
Hip Abductor (Machine)
2
6-10 reps
4B
Hip Adductor (Machine)
2
6-10 reps
5
Leg Extension
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Step-Up (Weighted)
1
8-15 reps
3
Lying Leg Curl
1
8-15 reps
4A
Hip Abductor (Machine)
2
6-10 reps
4B
Hip Adductor (Machine)
2
6-10 reps
5
Leg Extension
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
12-15 Reps
4
Chest Fly (Cable)
2 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
7
Bayesian Curl
2 Sets
8-12 Reps
8
Elliptical Exercise Machine
1 Set
9
Pull-Up (Bodyweight)
1 Set
AMRAP
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
2
Split Squat (Bodyweight)
2 Sets
12-20 Reps
3
Leg Extension
2 Sets
12-20 Reps
4
Back Extension (Weighted)
2 Sets
12-20 Reps
5
Hamstring Curl
2 Sets
8-12 Reps
6
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
7
Standing Calf Raise
3 Sets
8-12 Reps
8
Incline Treadmill
1 Set
15 mins
Day 3
1
Deadlift (Barbell)
3 Sets
8-12 Reps
2
Wrist Curls
3 Sets
12-20 Reps
3
Seated Row (Cable)
2 Sets
8-12 Reps
4A
Seated Cable Overhead Bicep Curl
2 Sets
10-15 Reps
4B
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
5
Rear Delt Fly (Machine)
2 Sets
12-20 Reps
6
Bicep Curl (Barbell)
2 Sets
8-12 Reps
7
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
8
Hammer Curl
2 Sets
8-12 Reps
9
Chin-Up (Bodyweight)
1 Set
AMRAP
10
Incline Treadmill
1 Set
15 mins
Day 4
1
Incline Chest Press (Machine)
3 Sets
8-12 Reps
2
Incline Chest Side Press
3 Sets
8-12 Reps
3
Chest Press (Machine)
2 Sets
8-12 Reps
4
Abs Crunch (Machine)
2 Sets
8-12 Reps
5
Shoulder Press (Machine)
2 Sets
8-12 Reps
6
Chest Fly (Machine)
2 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
8
Tricep Extension (Machine)
2 Sets
8-12 Reps
Day 5
1
Leg Press
3 Sets
8-12 Reps
2
Step-Up (Weighted)
1 Set
8-15 Reps
3
Lying Leg Curl
1 Set
8-15 Reps
4A
Hip Abductor (Machine)
2 Sets
6-10 Reps
4B
Hip Adductor (Machine)
2 Sets
6-10 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps