logo
BoostcampPNG

Elijah Mundy's tiktok program

by Dante

Program Description

For beginners looking for a good Upper Lower split.

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 24, 2025 10:44
  • Last Edited
    May 24, 2025 10:44

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.3%
Quadriceps
10.3%
Hamstrings
10.3%
Triceps
10.3%
Lats
9.2%
Biceps
9.2%
Upper Back
8.2%
Front Delts
6.4%
Abductors
6.2%
Chest
5.3%
Calves
5.1%
Middle Delts
5.1%
Abs
1.1%
Lower Back
1%
Forearms
1%
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
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
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Chest Fly (Machine)
1
8 reps
-
5
Preacher Curl (Barbell)
2
8 reps
-
6
Tricep Extension (Cable)
2
8 reps
-
7
Front Raise
1
-
8
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Chest Fly (Machine)
1
8 reps
-
5
Preacher Curl (Barbell)
2
8 reps
-
6
Tricep Extension (Cable)
2
8 reps
-
7
Front Raise
1
-
8
Shoulder Press (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Chest Press (Machine)
2
8 reps
-
4
Preacher Curl (Barbell)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8 reps
-
2
Leg Extension
2
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Hip Thrust (Barbell)
2
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Standing Calf Raise
2 Sets
8 Reps
-
2
Leg Extension
2 Sets
8 Reps
-
3
Leg Press
2 Sets
8 Reps
-
4
Leg Curl
2 Sets
8 Reps
-
5
Hip Thrust (Barbell)
2 Sets
8 Reps
-
6
Hip Abductor (Machine)
2 Sets
8 Reps
-
Day 3
1
T-Bar Row
2 Sets
8 Reps
-
2
Lat Pulldown
2 Sets
8 Reps
-
3
Chest Press (Machine)
2 Sets
8 Reps
-
4
Preacher Curl (Barbell)
2 Sets
8 Reps
-
5
Tricep Extension (Cable)
2 Sets
8 Reps
-
6
Shoulder Press (Machine)
2 Sets
8 Reps
-
Day 4
1
Standing Calf Raise
2 Sets
8 Reps
-
2
Leg Extension
2 Sets
8 Reps
-
3
Leg Press
2 Sets
8 Reps
-
4
Leg Curl
2 Sets
8 Reps
-
5
Hip Thrust (Barbell)
2 Sets
8 Reps
-
6
Hip Abductor (Machine)
2 Sets
8 Reps
-
Day 1
1
T-Bar Row
2 Sets
8 Reps
-
2
Lat Pulldown
2 Sets
8 Reps
-
3
Chest Press (Machine)
2 Sets
8 Reps
-
4
Chest Fly (Machine)
1 Set
8 Reps
-
5
Preacher Curl (Barbell)
2 Sets
8 Reps
-
6
Tricep Extension (Cable)
2 Sets
8 Reps
-
7
Front Raise
1 Set
-
8
Shoulder Press (Machine)
2 Sets
8 Reps
-