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BoostcampPNG

untitled upper lower split program

by HAHA Haha

Program Description

hypertrophy

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 25, 2025 03:02
  • Last Edited
    Jul 25, 2025 04:15
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline 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 Pulldown
3 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 Squat
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
3
Standing Calf Raise
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Leg Curl
3 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 Pulldown
3 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 Squat
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
3
Standing Calf Raise
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Leg Curl
3 Sets
8-12 Reps
-
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
-