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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
    Aug 27, 2025 05:33

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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Biceps
10.5%
Upper Back
9.5%
Lats
8.5%
Front Delts
8.5%
Middle Delts
7.8%
Hamstrings
7.5%
Quadriceps
7.4%
Glutes
7.3%
Chest
7.3%
Rear Delts
5.6%
Lower Back
4.5%
Abs
1.3%
Forearms
1.2%
Adductors
0.9%
Abductors
0.4%
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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
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
-