Program Description
hypertrophy
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 25, 2025 03:02
- Last EditedAug 03, 2025 03:17
Summary
Transform your physique with this comprehensive 12-week upper-lower split program designed for serious lifters. Committing just four days a week, you'll engage in targeted exercises that maximize strength and muscle gains across all major muscle groups. Each workout combines machine, cable, and dumbbell movements, ensuring a balanced approach to building power and definition. Get ready to challenge yourself and see real results as you push through progressive sets and reps tailored to elevate your training game!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.7%
Lats
10.2%
Hamstrings
10.2%
Biceps
9.9%
Glutes
8.6%
Quadriceps
8.6%
Chest
7.8%
Triceps
6.2%
Middle Delts
5.5%
Lower Back
4.7%
Front Delts
4.7%
Calves
3.9%
Abductors
3.9%
Abs
2.3%
Forearms
1%
Rear Delts
0.8%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Supine Press (flat Machine Chest Press)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
1
8-12 reps
-
-
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Supine Press (flat Machine Chest Press)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
1
8-12 reps
-
-
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Supine Press (flat Machine Chest Press)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
1
8-12 reps
-
-
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Supine Press (flat Machine Chest Press)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
1
8-12 reps
-
-
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Supine Press (flat Machine Chest Press)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
1
8-12 reps
-
-
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Supine Press (flat Machine Chest Press)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
1
8-12 reps
-
-
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Supine Press (flat Machine Chest Press)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
1
8-12 reps
-
-
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Supine Press (flat Machine Chest Press)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
1
8-12 reps
-
-
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Supine Press (flat Machine Chest Press)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
1
8-12 reps
-
-
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Supine Press (flat Machine Chest Press)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
1
8-12 reps
-
-
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Supine Press (flat Machine Chest Press)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
1
8-12 reps
-
-
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Supine Press (flat Machine Chest Press)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
1
8-12 reps
-
-
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Supine Press (flat Machine Chest Press)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
1
8-12 reps
-
-
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Supine Press (flat Machine Chest Press)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
1
8-12 reps
-
-
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Supine Press (flat Machine Chest Press)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
1
8-12 reps
-
-
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Supine Press (flat Machine Chest Press)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
1
8-12 reps
-
-
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Supine Press (flat Machine Chest Press)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
1
8-12 reps
-
-
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Supine Press (flat Machine Chest Press)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
1
8-12 reps
-
-
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Supine Press (flat Machine Chest Press)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
1
8-12 reps
-
-
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Supine Press (flat Machine Chest Press)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
1
8-12 reps
-
-
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Supine Press (flat Machine Chest Press)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
1
8-12 reps
-
-
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Supine Press (flat Machine Chest Press)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
1
8-12 reps
-
-
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Supine Press (flat Machine Chest Press)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
1
8-12 reps
-
-
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Supine Press (flat Machine Chest Press)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
1
8-12 reps
-
-
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)3 Sets
8-12 Reps
-
2
Supine Press (flat Machine Chest Press)3 Sets
8-12 Reps
-
3
Wide Grip Lat Pulldown3 Sets
8-12 Reps
-
4
Single Arm Row (Dumbbell)3 Sets
8-12 Reps
-
5
Seated Row (Cable)3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)3 Sets
8-12 Reps
-
7
Bicep Curl (Dumbbell)3 Sets
1 Set
8-12 Reps
-
-
-
8
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
Day 2
1
Hack Squat3 Sets
8-12 Reps
-
2
Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
-
3
Standing Calf Raise3 Sets
8-12 Reps
-
4
Leg Extension3 Sets
8-12 Reps
-
5
Leg Curl3 Sets
8-12 Reps
-
6
Hip Abductor (Machine)3 Sets
8-12 Reps
-
Day 3
1
Incline Chest Press (Machine)3 Sets
8-12 Reps
-
2
Supine Press (flat Machine Chest Press)3 Sets
8-12 Reps
-
3
Wide Grip Lat Pulldown3 Sets
8-12 Reps
-
4
Single Arm Row (Dumbbell)3 Sets
8-12 Reps
-
5
Seated Row (Cable)3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)3 Sets
8-12 Reps
-
7
Bicep Curl (Dumbbell)3 Sets
1 Set
8-12 Reps
-
-
-
8
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
Day 4
1
Hack Squat3 Sets
8-12 Reps
-
2
Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
-
3
Standing Calf Raise3 Sets
8-12 Reps
-
4
Leg Extension3 Sets
8-12 Reps
-
5
Leg Curl3 Sets
8-12 Reps
-
6
Hip Abductor (Machine)3 Sets
8-12 Reps
-