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Upper/Lower/Upper/Pull+Core20.01.26

by Ahmad F.

Program Description

• Upper chest • Upper back thickness • Visible abs • Drop from ~19% → ~15% BF • Keep legs maintained, not prioritized

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 20, 2026 04:50
  • Last Edited
    Jan 31, 2026 10:47
Muscle Engagement
Front
Back
MuscleSet
Upper Back
18.5%
Lats
14.6%
Biceps
11.2%
Abs
10.5%
Hamstrings
8.6%
Quadriceps
6.7%
Glutes
6.7%
Rear Delts
5.2%
Triceps
4.6%
Front Delts
3.9%
Chest
2.6%
Middle Delts
2.6%
Lower Back
2.4%
Forearms
2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Band Pull-Aparts
1
20 reps
-
2
Scap Push-Ups
1
20 reps
-
3
Incline Bench Press (Barbell)
4
5-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
4
6-10 reps
-
5
Low Incline Dumbbell Press
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
10-12 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull-Aparts
1
20 reps
-
2
Scap Push-Ups
1
20 reps
-
3
Incline Bench Press (Barbell)
4
5-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
4
6-10 reps
-
5
Low Incline Dumbbell Press
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
10-12 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Ab Wheel
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull-Aparts
1
20 reps
-
2
Scap Push-Ups
1
20 reps
-
3
Incline Bench Press (Barbell)
4
5-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
4
6-10 reps
-
5
Low Incline Dumbbell Press
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
10-12 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Ab Wheel
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull-Aparts
1
20 reps
-
2
Scap Push-Ups
1
20 reps
-
3
Incline Bench Press (Barbell)
4
5-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
4
6-10 reps
-
5
Low Incline Dumbbell Press
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
10-12 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Ab Wheel
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull-Aparts
1
20 reps
-
2
Scap Push-Ups
1
20 reps
-
3
Incline Bench Press (Barbell)
4
5-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
4
6-10 reps
-
5
Low Incline Dumbbell Press
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
10-12 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Ab Wheel
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull-Aparts
1
20 reps
-
2
Scap Push-Ups
1
20 reps
-
3
Incline Bench Press (Barbell)
4
5-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
4
6-10 reps
-
5
Low Incline Dumbbell Press
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
10-12 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Ab Wheel
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull-Aparts
1
20 reps
-
2
Scap Push-Ups
1
20 reps
-
3
Incline Bench Press (Barbell)
4
5-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
4
6-10 reps
-
5
Low Incline Dumbbell Press
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
10-12 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Ab Wheel
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull-Aparts
1
20 reps
-
2
Scap Push-Ups
1
20 reps
-
3
Incline Bench Press (Barbell)
4
5-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
4
6-10 reps
-
5
Low Incline Dumbbell Press
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
10-12 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Ab Wheel
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull-Aparts
1
20 reps
-
2
Scap Push-Ups
1
20 reps
-
3
Incline Bench Press (Barbell)
4
5-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
4
6-10 reps
-
5
Low Incline Dumbbell Press
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
10-12 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Ab Wheel
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull-Aparts
1
20 reps
-
2
Scap Push-Ups
1
20 reps
-
3
Incline Bench Press (Barbell)
4
5-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
4
6-10 reps
-
5
Low Incline Dumbbell Press
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
10-12 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Ab Wheel
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull-Aparts
1
20 reps
-
2
Scap Push-Ups
1
20 reps
-
3
Incline Bench Press (Barbell)
4
5-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
4
6-10 reps
-
5
Low Incline Dumbbell Press
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
10-12 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Ab Wheel
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull-Aparts
1
20 reps
-
2
Scap Push-Ups
1
20 reps
-
3
Incline Bench Press (Barbell)
4
5-8 reps
-
4
Pull-Up (Neutral Grip, Weighted)
4
6-10 reps
-
5
Low Incline Dumbbell Press
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
10-12 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Ab Wheel
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Hanging Leg Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
4
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Face Pull
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
10-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Rear Delt Fly (Cable)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Face Pull
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
10-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Rear Delt Fly (Cable)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Face Pull
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
10-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Rear Delt Fly (Cable)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Face Pull
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
10-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Rear Delt Fly (Cable)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Face Pull
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
10-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Rear Delt Fly (Cable)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Face Pull
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
10-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Rear Delt Fly (Cable)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Face Pull
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
10-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Rear Delt Fly (Cable)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Face Pull
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
10-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Rear Delt Fly (Cable)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Face Pull
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
10-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Rear Delt Fly (Cable)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Face Pull
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
10-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Rear Delt Fly (Cable)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Face Pull
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
10-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Rear Delt Fly (Cable)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Face Pull
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
7 reps
-
2
Incline Curl (Dumbbell)
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4
Ab Wheel
4
8-12 reps
-
5
Pallof Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-12 reps
-
2
Tricep Rope Push Down (Cable)
3
12-15 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
C-Shaped Reverse Crunches
4
8-12 reps
-
5
Cable Crunch
3
12 reps
-
6
Mike Mentzer'S Biceps Pulldowns Curls
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-12 reps
-
2
Tricep Rope Push Down (Cable)
3
12-15 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
C-Shaped Reverse Crunches
4
8-12 reps
-
5
Cable Crunch
3
12 reps
-
6
Mike Mentzer'S Biceps Pulldowns Curls
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-12 reps
-
2
Tricep Rope Push Down (Cable)
3
12-15 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
C-Shaped Reverse Crunches
4
8-12 reps
-
5
Cable Crunch
3
12 reps
-
6
Mike Mentzer'S Biceps Pulldowns Curls
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-12 reps
-
2
Tricep Rope Push Down (Cable)
3
12-15 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
C-Shaped Reverse Crunches
4
8-12 reps
-
5
Cable Crunch
3
12 reps
-
6
Mike Mentzer'S Biceps Pulldowns Curls
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-12 reps
-
2
Tricep Rope Push Down (Cable)
3
12-15 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
C-Shaped Reverse Crunches
4
8-12 reps
-
5
Cable Crunch
3
12 reps
-
6
Mike Mentzer'S Biceps Pulldowns Curls
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-12 reps
-
2
Tricep Rope Push Down (Cable)
3
12-15 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
C-Shaped Reverse Crunches
4
8-12 reps
-
5
Cable Crunch
3
12 reps
-
6
Mike Mentzer'S Biceps Pulldowns Curls
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-12 reps
-
2
Tricep Rope Push Down (Cable)
3
12-15 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
C-Shaped Reverse Crunches
4
8-12 reps
-
5
Cable Crunch
3
12 reps
-
6
Mike Mentzer'S Biceps Pulldowns Curls
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-12 reps
-
2
Tricep Rope Push Down (Cable)
3
12-15 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
C-Shaped Reverse Crunches
4
8-12 reps
-
5
Cable Crunch
3
12 reps
-
6
Mike Mentzer'S Biceps Pulldowns Curls
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-12 reps
-
2
Tricep Rope Push Down (Cable)
3
12-15 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
C-Shaped Reverse Crunches
4
8-12 reps
-
5
Cable Crunch
3
12 reps
-
6
Mike Mentzer'S Biceps Pulldowns Curls
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-12 reps
-
2
Tricep Rope Push Down (Cable)
3
12-15 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
C-Shaped Reverse Crunches
4
8-12 reps
-
5
Cable Crunch
3
12 reps
-
6
Mike Mentzer'S Biceps Pulldowns Curls
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-12 reps
-
2
Tricep Rope Push Down (Cable)
3
12-15 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
C-Shaped Reverse Crunches
4
8-12 reps
-
5
Cable Crunch
3
12 reps
-
6
Mike Mentzer'S Biceps Pulldowns Curls
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Band Pull-Aparts
1 Set
20 Reps
-
2
Scap Push-Ups
1 Set
20 Reps
-
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
-
4
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
5
Low Incline Dumbbell Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
7
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
Day 2
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
-
Day 3
1
Seal Row
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
6
Face Pull
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
Day 4
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
-
-
-
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Ab Wheel
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
5
Pallof Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-