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ULUL program

by Jericho Vail

Program Description

To change splits

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 25, 2025 03:11
  • Last Edited
    Jun 18, 2025 12:40

Summary

The ULUL program is a comprehensive 16-week strength training journey designed for those looking to build muscle and enhance their overall fitness. With four dedicated workout days each week, you'll tackle upper and lower body supersets that incorporate a variety of exercises, including barbell squats, assisted pull-ups, and cable curls. This program is perfect for lifters of all levels, providing a structured approach to maximize gains while keeping workouts engaging and effective. Get ready to transform your physique and boost your strength!
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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
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Week 1
1 / 16 Weeks
Day 1
1A
Dip (Assisted)
3 Sets
10-12 Reps
-
1B
Pull-Up (Assisted)
4 Sets
10-12 Reps
-
2
Behind-the-Neck Push Press
3 Sets
8-10 Reps
-
3
Single Arm Row (Cable)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
-
-
-
4A
Pec Deck (Machine)
3 Sets
10-12 Reps
-
4B
Reverse Pec Deck
3 Sets
12-15 Reps
-
5A
Overhead Tricep Extension (Cable)
1 Set
4 Sets
8-10 Reps
10-12 Reps
-
-
5B
Bicep Curl (Cable)
5 Sets
10-12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
8-10 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
5
Abs Crunch (Machine)
3 Sets
12-15 Reps
-
6
Seated Row (Cable)
2 Sets
8-10 Reps
-
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
1 Set
6-8 Reps
10-12 Reps
-
-
2A
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
-
-
2B
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
-
3
Arnold Press
3 Sets
10-12 Reps
-
4
Lu Raise
3 Sets
10-12 Reps
-
5A
Tricep Rope Push Down (Cable)
5 Sets
10-12 Reps
-
5B
Hammer Curl (Cable)
5 Sets
12-15 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
8-10 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
5
Abs Crunch (Machine)
3 Sets
12-15 Reps
-
6
Seated Row (Cable)
2 Sets
8-10 Reps
-