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Upper lower hybrid

by Franczasko

Program Description

Hypertrophic

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 17, 2025 07:49
  • Last Edited
    Jun 18, 2025 10:59

Summary

Unleash your strength with the Upper Lower Hybrid program, a comprehensive 18-week journey designed for those ready to elevate their training. This 4-day-a-week regimen expertly blends upper and lower body workouts, ensuring balanced muscle development and optimal recovery. Each session features a variety of exercises, from leg presses to incline bench presses, tailored to push your limits and enhance your performance. Perfect for gym-goers of all levels, this program promises to sculpt your physique while building functional strength. Get ready to transform your training and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Squat (Barbell)
1
1
3
12-
10-
8-10 reps
-
-
-
3
Behind The Neck Press
1
3
8-
12-14 reps
-
-
4
Incline Curl (Dumbbell)
4
10-12 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
4
12-14 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Leg Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Squat (Barbell)
1
1
3
12-
10-
8-10 reps
-
-
-
3
Behind The Neck Press
1
3
8-
12-14 reps
-
-
4
Incline Curl (Dumbbell)
4
10-12 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
4
12-14 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Leg Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Squat (Barbell)
1
1
3
12-
10-
8-10 reps
-
-
-
3
Behind The Neck Press
1
3
8-
12-14 reps
-
-
4
Incline Curl (Dumbbell)
4
10-12 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
4
12-14 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Leg Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Squat (Barbell)
1
1
3
12-
10-
8-10 reps
-
-
-
3
Behind The Neck Press
1
3
8-
12-14 reps
-
-
4
Incline Curl (Dumbbell)
4
10-12 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
4
12-14 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Leg Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Squat (Barbell)
1
1
3
12-
10-
8-10 reps
-
-
-
3
Behind The Neck Press
1
3
8-
12-14 reps
-
-
4
Incline Curl (Dumbbell)
4
10-12 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
4
12-14 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Leg Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Squat (Barbell)
1
1
3
12-
10-
8-10 reps
-
-
-
3
Behind The Neck Press
1
3
8-
12-14 reps
-
-
4
Incline Curl (Dumbbell)
4
10-12 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
4
12-14 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Leg Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Squat (Barbell)
1
1
3
12-
10-
8-10 reps
-
-
-
3
Behind The Neck Press
1
3
8-
12-14 reps
-
-
4
Incline Curl (Dumbbell)
4
10-12 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
4
12-14 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Leg Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Squat (Barbell)
1
1
3
12-
10-
8-10 reps
-
-
-
3
Behind The Neck Press
1
3
8-
12-14 reps
-
-
4
Incline Curl (Dumbbell)
4
10-12 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
4
12-14 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Leg Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Squat (Barbell)
1
1
3
12-
10-
8-10 reps
-
-
-
3
Behind The Neck Press
1
3
8-
12-14 reps
-
-
4
Incline Curl (Dumbbell)
4
10-12 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
4
12-14 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Leg Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Squat (Barbell)
1
1
3
12-
10-
8-10 reps
-
-
-
3
Behind The Neck Press
1
3
8-
12-14 reps
-
-
4
Incline Curl (Dumbbell)
4
10-12 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
4
12-14 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Leg Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Squat (Barbell)
1
1
3
12-
10-
8-10 reps
-
-
-
3
Behind The Neck Press
1
3
8-
12-14 reps
-
-
4
Incline Curl (Dumbbell)
4
10-12 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
4
12-14 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Leg Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Squat (Barbell)
1
1
3
12-
10-
8-10 reps
-
-
-
3
Behind The Neck Press
1
3
8-
12-14 reps
-
-
4
Incline Curl (Dumbbell)
4
10-12 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
4
12-14 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Leg Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Squat (Barbell)
1
1
3
12-
10-
8-10 reps
-
-
-
3
Behind The Neck Press
1
3
8-
12-14 reps
-
-
4
Incline Curl (Dumbbell)
4
10-12 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
4
12-14 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Leg Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Squat (Barbell)
1
1
3
12-
10-
8-10 reps
-
-
-
3
Behind The Neck Press
1
3
8-
12-14 reps
-
-
4
Incline Curl (Dumbbell)
4
10-12 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
4
12-14 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Leg Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Squat (Barbell)
1
1
3
12-
10-
8-10 reps
-
-
-
3
Behind The Neck Press
1
3
8-
12-14 reps
-
-
4
Incline Curl (Dumbbell)
4
10-12 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
4
12-14 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Leg Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Squat (Barbell)
1
1
3
12-
10-
8-10 reps
-
-
-
3
Behind The Neck Press
1
3
8-
12-14 reps
-
-
4
Incline Curl (Dumbbell)
4
10-12 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
4
12-14 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Leg Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Squat (Barbell)
1
1
3
12-
10-
8-10 reps
-
-
-
3
Behind The Neck Press
1
3
8-
12-14 reps
-
-
4
Incline Curl (Dumbbell)
4
10-12 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
4
12-14 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Leg Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Squat (Barbell)
1
1
3
12-
10-
8-10 reps
-
-
-
3
Behind The Neck Press
1
3
8-
12-14 reps
-
-
4
Incline Curl (Dumbbell)
4
10-12 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
4
12-14 reps
-
7
Preacher Curl (EZ Bar)
3
8-10 reps
-
8
Leg Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
12-
6-8 reps
-
-
2
Underhand Lat Pulldown
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-10 reps
-
5
Seated Row (Machine)
3
10-12 reps
-
6
Standing Pullover (Cable)
4
12-14 reps
-
7
Single Arm Overhead Tricep Extension
3
10-12 reps
-
8
Single Arm Rear Delt Cable Fly
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
12-
6-8 reps
-
-
2
Underhand Lat Pulldown
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-10 reps
-
5
Seated Row (Machine)
3
10-12 reps
-
6
Standing Pullover (Cable)
4
12-14 reps
-
7
Single Arm Overhead Tricep Extension
3
10-12 reps
-
8
Single Arm Rear Delt Cable Fly
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
12-
6-8 reps
-
-
2
Underhand Lat Pulldown
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-10 reps
-
5
Seated Row (Machine)
3
10-12 reps
-
6
Standing Pullover (Cable)
4
12-14 reps
-
7
Single Arm Overhead Tricep Extension
3
10-12 reps
-
8
Single Arm Rear Delt Cable Fly
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
12-
6-8 reps
-
-
2
Underhand Lat Pulldown
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-10 reps
-
5
Seated Row (Machine)
3
10-12 reps
-
6
Standing Pullover (Cable)
4
12-14 reps
-
7
Single Arm Overhead Tricep Extension
3
10-12 reps
-
8
Single Arm Rear Delt Cable Fly
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
12-
6-8 reps
-
-
2
Underhand Lat Pulldown
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-10 reps
-
5
Seated Row (Machine)
3
10-12 reps
-
6
Standing Pullover (Cable)
4
12-14 reps
-
7
Single Arm Overhead Tricep Extension
3
10-12 reps
-
8
Single Arm Rear Delt Cable Fly
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
12-
6-8 reps
-
-
2
Underhand Lat Pulldown
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-10 reps
-
5
Seated Row (Machine)
3
10-12 reps
-
6
Standing Pullover (Cable)
4
12-14 reps
-
7
Single Arm Overhead Tricep Extension
3
10-12 reps
-
8
Single Arm Rear Delt Cable Fly
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
12-
6-8 reps
-
-
2
Underhand Lat Pulldown
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-10 reps
-
5
Seated Row (Machine)
3
10-12 reps
-
6
Standing Pullover (Cable)
4
12-14 reps
-
7
Single Arm Overhead Tricep Extension
3
10-12 reps
-
8
Single Arm Rear Delt Cable Fly
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
12-
6-8 reps
-
-
2
Underhand Lat Pulldown
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-10 reps
-
5
Seated Row (Machine)
3
10-12 reps
-
6
Standing Pullover (Cable)
4
12-14 reps
-
7
Single Arm Overhead Tricep Extension
3
10-12 reps
-
8
Single Arm Rear Delt Cable Fly
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
12-
6-8 reps
-
-
2
Underhand Lat Pulldown
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-10 reps
-
5
Seated Row (Machine)
3
10-12 reps
-
6
Standing Pullover (Cable)
4
12-14 reps
-
7
Single Arm Overhead Tricep Extension
3
10-12 reps
-
8
Single Arm Rear Delt Cable Fly
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
12-
6-8 reps
-
-
2
Underhand Lat Pulldown
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-10 reps
-
5
Seated Row (Machine)
3
10-12 reps
-
6
Standing Pullover (Cable)
4
12-14 reps
-
7
Single Arm Overhead Tricep Extension
3
10-12 reps
-
8
Single Arm Rear Delt Cable Fly
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
12-
6-8 reps
-
-
2
Underhand Lat Pulldown
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-10 reps
-
5
Seated Row (Machine)
3
10-12 reps
-
6
Standing Pullover (Cable)
4
12-14 reps
-
7
Single Arm Overhead Tricep Extension
3
10-12 reps
-
8
Single Arm Rear Delt Cable Fly
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
12-
6-8 reps
-
-
2
Underhand Lat Pulldown
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-10 reps
-
5
Seated Row (Machine)
3
10-12 reps
-
6
Standing Pullover (Cable)
4
12-14 reps
-
7
Single Arm Overhead Tricep Extension
3
10-12 reps
-
8
Single Arm Rear Delt Cable Fly
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
12-
6-8 reps
-
-
2
Underhand Lat Pulldown
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-10 reps
-
5
Seated Row (Machine)
3
10-12 reps
-
6
Standing Pullover (Cable)
4
12-14 reps
-
7
Single Arm Overhead Tricep Extension
3
10-12 reps
-
8
Single Arm Rear Delt Cable Fly
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
12-
6-8 reps
-
-
2
Underhand Lat Pulldown
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-10 reps
-
5
Seated Row (Machine)
3
10-12 reps
-
6
Standing Pullover (Cable)
4
12-14 reps
-
7
Single Arm Overhead Tricep Extension
3
10-12 reps
-
8
Single Arm Rear Delt Cable Fly
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
12-
6-8 reps
-
-
2
Underhand Lat Pulldown
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-10 reps
-
5
Seated Row (Machine)
3
10-12 reps
-
6
Standing Pullover (Cable)
4
12-14 reps
-
7
Single Arm Overhead Tricep Extension
3
10-12 reps
-
8
Single Arm Rear Delt Cable Fly
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
12-
6-8 reps
-
-
2
Underhand Lat Pulldown
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-10 reps
-
5
Seated Row (Machine)
3
10-12 reps
-
6
Standing Pullover (Cable)
4
12-14 reps
-
7
Single Arm Overhead Tricep Extension
3
10-12 reps
-
8
Single Arm Rear Delt Cable Fly
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
12-
6-8 reps
-
-
2
Underhand Lat Pulldown
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-10 reps
-
5
Seated Row (Machine)
3
10-12 reps
-
6
Standing Pullover (Cable)
4
12-14 reps
-
7
Single Arm Overhead Tricep Extension
3
10-12 reps
-
8
Single Arm Rear Delt Cable Fly
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
12-
6-8 reps
-
-
2
Underhand Lat Pulldown
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
4
8-10 reps
-
5
Seated Row (Machine)
3
10-12 reps
-
6
Standing Pullover (Cable)
4
12-14 reps
-
7
Single Arm Overhead Tricep Extension
3
10-12 reps
-
8
Single Arm Rear Delt Cable Fly
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
3
12-
6-8 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
3
12-
8-10 reps
-
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Good Morning
3
10-12 reps
-
6
Lateral Raise (Cable)
4
12-14 reps
-
7
Bayesian Curl
3
10-12 reps
-
8
Chest Fly (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
3
12-
6-8 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
3
12-
8-10 reps
-
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Good Morning
3
10-12 reps
-
6
Lateral Raise (Cable)
4
12-14 reps
-
7
Bayesian Curl
3
10-12 reps
-
8
Chest Fly (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
3
12-
6-8 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
3
12-
8-10 reps
-
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Good Morning
3
10-12 reps
-
6
Lateral Raise (Cable)
4
12-14 reps
-
7
Bayesian Curl
3
10-12 reps
-
8
Chest Fly (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
3
12-
6-8 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
3
12-
8-10 reps
-
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Good Morning
3
10-12 reps
-
6
Lateral Raise (Cable)
4
12-14 reps
-
7
Bayesian Curl
3
10-12 reps
-
8
Chest Fly (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
3
12-
6-8 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
3
12-
8-10 reps
-
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Good Morning
3
10-12 reps
-
6
Lateral Raise (Cable)
4
12-14 reps
-
7
Bayesian Curl
3
10-12 reps
-
8
Chest Fly (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
3
12-
6-8 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
3
12-
8-10 reps
-
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Good Morning
3
10-12 reps
-
6
Lateral Raise (Cable)
4
12-14 reps
-
7
Bayesian Curl
3
10-12 reps
-
8
Chest Fly (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
3
12-
6-8 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
3
12-
8-10 reps
-
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Good Morning
3
10-12 reps
-
6
Lateral Raise (Cable)
4
12-14 reps
-
7
Bayesian Curl
3
10-12 reps
-
8
Chest Fly (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
3
12-
6-8 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
3
12-
8-10 reps
-
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Good Morning
3
10-12 reps
-
6
Lateral Raise (Cable)
4
12-14 reps
-
7
Bayesian Curl
3
10-12 reps
-
8
Chest Fly (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
3
12-
6-8 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
3
12-
8-10 reps
-
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Good Morning
3
10-12 reps
-
6
Lateral Raise (Cable)
4
12-14 reps
-
7
Bayesian Curl
3
10-12 reps
-
8
Chest Fly (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
3
12-
6-8 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
3
12-
8-10 reps
-
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Good Morning
3
10-12 reps
-
6
Lateral Raise (Cable)
4
12-14 reps
-
7
Bayesian Curl
3
10-12 reps
-
8
Chest Fly (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
3
12-
6-8 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
3
12-
8-10 reps
-
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Good Morning
3
10-12 reps
-
6
Lateral Raise (Cable)
4
12-14 reps
-
7
Bayesian Curl
3
10-12 reps
-
8
Chest Fly (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
3
12-
6-8 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
3
12-
8-10 reps
-
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Good Morning
3
10-12 reps
-
6
Lateral Raise (Cable)
4
12-14 reps
-
7
Bayesian Curl
3
10-12 reps
-
8
Chest Fly (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
3
12-
6-8 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
3
12-
8-10 reps
-
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Good Morning
3
10-12 reps
-
6
Lateral Raise (Cable)
4
12-14 reps
-
7
Bayesian Curl
3
10-12 reps
-
8
Chest Fly (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
3
12-
6-8 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
3
12-
8-10 reps
-
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Good Morning
3
10-12 reps
-
6
Lateral Raise (Cable)
4
12-14 reps
-
7
Bayesian Curl
3
10-12 reps
-
8
Chest Fly (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
3
12-
6-8 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
3
12-
8-10 reps
-
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Good Morning
3
10-12 reps
-
6
Lateral Raise (Cable)
4
12-14 reps
-
7
Bayesian Curl
3
10-12 reps
-
8
Chest Fly (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
3
12-
6-8 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
3
12-
8-10 reps
-
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Good Morning
3
10-12 reps
-
6
Lateral Raise (Cable)
4
12-14 reps
-
7
Bayesian Curl
3
10-12 reps
-
8
Chest Fly (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
3
12-
6-8 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
3
12-
8-10 reps
-
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Good Morning
3
10-12 reps
-
6
Lateral Raise (Cable)
4
12-14 reps
-
7
Bayesian Curl
3
10-12 reps
-
8
Chest Fly (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
3
12-
6-8 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
3
12-
8-10 reps
-
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Good Morning
3
10-12 reps
-
6
Lateral Raise (Cable)
4
12-14 reps
-
7
Bayesian Curl
3
10-12 reps
-
8
Chest Fly (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Row
1
3
12-
8-10 reps
-
-
2
Hip Thrust (Machine)
1
3
12-
8-10 reps
-
-
3
Machine Pull-down
4
8-10 reps
-
4
Tricep Pushdown (Cable)
4
6-8 reps
-
5
Bent Over Row (Dumbbell)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
4
10-12 reps
-
8
Leg Extension
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Row
1
3
12-
8-10 reps
-
-
2
Hip Thrust (Machine)
1
3
12-
8-10 reps
-
-
3
Machine Pull-down
4
8-10 reps
-
4
Tricep Pushdown (Cable)
4
6-8 reps
-
5
Bent Over Row (Dumbbell)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
4
10-12 reps
-
8
Leg Extension
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Row
1
3
12-
8-10 reps
-
-
2
Hip Thrust (Machine)
1
3
12-
8-10 reps
-
-
3
Machine Pull-down
4
8-10 reps
-
4
Tricep Pushdown (Cable)
4
6-8 reps
-
5
Bent Over Row (Dumbbell)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
4
10-12 reps
-
8
Leg Extension
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Row
1
3
12-
8-10 reps
-
-
2
Hip Thrust (Machine)
1
3
12-
8-10 reps
-
-
3
Machine Pull-down
4
8-10 reps
-
4
Tricep Pushdown (Cable)
4
6-8 reps
-
5
Bent Over Row (Dumbbell)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
4
10-12 reps
-
8
Leg Extension
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Row
1
3
12-
8-10 reps
-
-
2
Hip Thrust (Machine)
1
3
12-
8-10 reps
-
-
3
Machine Pull-down
4
8-10 reps
-
4
Tricep Pushdown (Cable)
4
6-8 reps
-
5
Bent Over Row (Dumbbell)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
4
10-12 reps
-
8
Leg Extension
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Row
1
3
12-
8-10 reps
-
-
2
Hip Thrust (Machine)
1
3
12-
8-10 reps
-
-
3
Machine Pull-down
4
8-10 reps
-
4
Tricep Pushdown (Cable)
4
6-8 reps
-
5
Bent Over Row (Dumbbell)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
4
10-12 reps
-
8
Leg Extension
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Row
1
3
12-
8-10 reps
-
-
2
Hip Thrust (Machine)
1
3
12-
8-10 reps
-
-
3
Machine Pull-down
4
8-10 reps
-
4
Tricep Pushdown (Cable)
4
6-8 reps
-
5
Bent Over Row (Dumbbell)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
4
10-12 reps
-
8
Leg Extension
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Row
1
3
12-
8-10 reps
-
-
2
Hip Thrust (Machine)
1
3
12-
8-10 reps
-
-
3
Machine Pull-down
4
8-10 reps
-
4
Tricep Pushdown (Cable)
4
6-8 reps
-
5
Bent Over Row (Dumbbell)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
4
10-12 reps
-
8
Leg Extension
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Row
1
3
12-
8-10 reps
-
-
2
Hip Thrust (Machine)
1
3
12-
8-10 reps
-
-
3
Machine Pull-down
4
8-10 reps
-
4
Tricep Pushdown (Cable)
4
6-8 reps
-
5
Bent Over Row (Dumbbell)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
4
10-12 reps
-
8
Leg Extension
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Row
1
3
12-
8-10 reps
-
-
2
Hip Thrust (Machine)
1
3
12-
8-10 reps
-
-
3
Machine Pull-down
4
8-10 reps
-
4
Tricep Pushdown (Cable)
4
6-8 reps
-
5
Bent Over Row (Dumbbell)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
4
10-12 reps
-
8
Leg Extension
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Row
1
3
12-
8-10 reps
-
-
2
Hip Thrust (Machine)
1
3
12-
8-10 reps
-
-
3
Machine Pull-down
4
8-10 reps
-
4
Tricep Pushdown (Cable)
4
6-8 reps
-
5
Bent Over Row (Dumbbell)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
4
10-12 reps
-
8
Leg Extension
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Row
1
3
12-
8-10 reps
-
-
2
Hip Thrust (Machine)
1
3
12-
8-10 reps
-
-
3
Machine Pull-down
4
8-10 reps
-
4
Tricep Pushdown (Cable)
4
6-8 reps
-
5
Bent Over Row (Dumbbell)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
4
10-12 reps
-
8
Leg Extension
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Row
1
3
12-
8-10 reps
-
-
2
Hip Thrust (Machine)
1
3
12-
8-10 reps
-
-
3
Machine Pull-down
4
8-10 reps
-
4
Tricep Pushdown (Cable)
4
6-8 reps
-
5
Bent Over Row (Dumbbell)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
4
10-12 reps
-
8
Leg Extension
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Row
1
3
12-
8-10 reps
-
-
2
Hip Thrust (Machine)
1
3
12-
8-10 reps
-
-
3
Machine Pull-down
4
8-10 reps
-
4
Tricep Pushdown (Cable)
4
6-8 reps
-
5
Bent Over Row (Dumbbell)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
4
10-12 reps
-
8
Leg Extension
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Row
1
3
12-
8-10 reps
-
-
2
Hip Thrust (Machine)
1
3
12-
8-10 reps
-
-
3
Machine Pull-down
4
8-10 reps
-
4
Tricep Pushdown (Cable)
4
6-8 reps
-
5
Bent Over Row (Dumbbell)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
4
10-12 reps
-
8
Leg Extension
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Row
1
3
12-
8-10 reps
-
-
2
Hip Thrust (Machine)
1
3
12-
8-10 reps
-
-
3
Machine Pull-down
4
8-10 reps
-
4
Tricep Pushdown (Cable)
4
6-8 reps
-
5
Bent Over Row (Dumbbell)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
4
10-12 reps
-
8
Leg Extension
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Row
1
3
12-
8-10 reps
-
-
2
Hip Thrust (Machine)
1
3
12-
8-10 reps
-
-
3
Machine Pull-down
4
8-10 reps
-
4
Tricep Pushdown (Cable)
4
6-8 reps
-
5
Bent Over Row (Dumbbell)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
4
10-12 reps
-
8
Leg Extension
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Row
1
3
12-
8-10 reps
-
-
2
Hip Thrust (Machine)
1
3
12-
8-10 reps
-
-
3
Machine Pull-down
4
8-10 reps
-
4
Tricep Pushdown (Cable)
4
6-8 reps
-
5
Bent Over Row (Dumbbell)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Single Arm Rear Delt Fly (Cable)
4
10-12 reps
-
8
Leg Extension
3
6-8 reps
-
Week 1
1 / 18 Weeks
Day 2
1
Leg Press (45 Degrees)
1 Set
3 Sets
12-
6-8 Reps
-
-
2
Underhand Lat Pulldown
4 Sets
8-10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
-
4
Overhead Tricep Extension (Cable)
4 Sets
8-10 Reps
-
5
Seated Row (Machine)
3 Sets
10-12 Reps
-
6
Standing Pullover (Cable)
4 Sets
12-14 Reps
-
7
Single Arm Overhead Tricep Extension
3 Sets
10-12 Reps
-
8
Single Arm Rear Delt Cable Fly
3 Sets
10-12 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
-
2
Squat (Barbell)
1 Set
1 Set
3 Sets
12-
10-
8-10 Reps
-
-
-
3
Behind The Neck Press
1 Set
3 Sets
8-
12-14 Reps
-
-
4
Incline Curl (Dumbbell)
4 Sets
10-12 Reps
-
5
Chest Press (Machine)
3 Sets
10-12 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
12-14 Reps
-
7
Preacher Curl (EZ Bar)
3 Sets
8-10 Reps
-
8
Leg Curl
3 Sets
10-12 Reps
-
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
3 Sets
12-
6-8 Reps
-
-
3
Seated Overhead Press (Dumbbell)
1 Set
3 Sets
12-
8-10 Reps
-
-
4
Bicep Curl (Barbell)
4 Sets
8-10 Reps
-
5
Good Morning
3 Sets
10-12 Reps
-
6
Lateral Raise (Cable)
4 Sets
12-14 Reps
-
7
Bayesian Curl
3 Sets
10-12 Reps
-
8
Chest Fly (Machine)
3 Sets
10-12 Reps
-
Day 4
1
Smith Row
1 Set
3 Sets
12-
8-10 Reps
-
-
2
Hip Thrust (Machine)
1 Set
3 Sets
12-
8-10 Reps
-
-
3
Machine Pull-down
4 Sets
8-10 Reps
-
4
Tricep Pushdown (Cable)
4 Sets
6-8 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
6-8 Reps
-
6
Skull Crusher (Dumbbell)
3 Sets
10-12 Reps
-
7
Single Arm Rear Delt Fly (Cable)
4 Sets
10-12 Reps
-
8
Leg Extension
3 Sets
6-8 Reps
-