Program Description
Functional unilateral training to be paired with running and performance
Program Overview
- LevelIntermediate
- GoalAthletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout80 minutes
- CreatedApr 08, 2025 12:55
- Last EditedMay 28, 2025 10:52
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
5-8 reps
-
1B
Pendlay Row
4
6-8 reps
-
1C
Hanging Leg Raise
4
10-12 reps
-
2A
Rotational Landmine Push Press
4
6-8 reps
-
2B
Single Arm Landmine Row
4
8-10 reps
-
2C
Landmine Twist
4
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Hammer Curl (Cable)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4C
Lateral Raise (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
5-8 reps
-
1B
Pendlay Row
4
6-8 reps
-
1C
Hanging Leg Raise
4
10-12 reps
-
2A
Rotational Landmine Push Press
4
6-8 reps
-
2B
Single Arm Landmine Row
4
8-10 reps
-
2C
Landmine Twist
4
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Hammer Curl (Cable)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4C
Lateral Raise (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
5-8 reps
-
1B
Pendlay Row
4
6-8 reps
-
1C
Hanging Leg Raise
4
10-12 reps
-
2A
Rotational Landmine Push Press
4
6-8 reps
-
2B
Single Arm Landmine Row
4
8-10 reps
-
2C
Landmine Twist
4
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Hammer Curl (Cable)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4C
Lateral Raise (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
5-8 reps
-
1B
Pendlay Row
4
6-8 reps
-
1C
Hanging Leg Raise
4
10-12 reps
-
2A
Rotational Landmine Push Press
4
6-8 reps
-
2B
Single Arm Landmine Row
4
8-10 reps
-
2C
Landmine Twist
4
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Hammer Curl (Cable)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4C
Lateral Raise (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
2A
Pull-Up (Weighted)
3
8-10 reps
-
2B
Lat Pulldown (Single Arm)
3
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4B
Face Away Cable Curl
3
8-10 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
2A
Pull-Up (Weighted)
3
8-10 reps
-
2B
Lat Pulldown (Single Arm)
3
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4B
Face Away Cable Curl
3
8-10 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
2A
Pull-Up (Weighted)
3
8-10 reps
-
2B
Lat Pulldown (Single Arm)
3
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4B
Face Away Cable Curl
3
8-10 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
2A
Pull-Up (Weighted)
3
8-10 reps
-
2B
Lat Pulldown (Single Arm)
3
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4B
Face Away Cable Curl
3
8-10 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
5-8 reps
-
1B
Pendlay Row
4
6-8 reps
-
1C
Hanging Leg Raise
4
10-12 reps
-
2A
Rotational Landmine Push Press
4
6-8 reps
-
2B
Single Arm Landmine Row
4
8-10 reps
-
2C
Landmine Twist
4
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Hammer Curl (Cable)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4C
Lateral Raise (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
5-8 reps
-
1B
Pendlay Row
4
6-8 reps
-
1C
Hanging Leg Raise
4
10-12 reps
-
2A
Rotational Landmine Push Press
4
6-8 reps
-
2B
Single Arm Landmine Row
4
8-10 reps
-
2C
Landmine Twist
4
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Hammer Curl (Cable)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4C
Lateral Raise (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
5-8 reps
-
1B
Pendlay Row
4
6-8 reps
-
1C
Hanging Leg Raise
4
10-12 reps
-
2A
Rotational Landmine Push Press
4
6-8 reps
-
2B
Single Arm Landmine Row
4
8-10 reps
-
2C
Landmine Twist
4
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Hammer Curl (Cable)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4C
Lateral Raise (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
5-8 reps
-
1B
Pendlay Row
4
6-8 reps
-
1C
Hanging Leg Raise
4
10-12 reps
-
2A
Rotational Landmine Push Press
4
6-8 reps
-
2B
Single Arm Landmine Row
4
8-10 reps
-
2C
Landmine Twist
4
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Hammer Curl (Cable)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4C
Lateral Raise (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
2A
Pull-Up (Weighted)
3
8-10 reps
-
2B
Lat Pulldown (Single Arm)
3
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4B
Face Away Cable Curl
3
8-10 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
2A
Pull-Up (Weighted)
3
8-10 reps
-
2B
Lat Pulldown (Single Arm)
3
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4B
Face Away Cable Curl
3
8-10 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
2A
Pull-Up (Weighted)
3
8-10 reps
-
2B
Lat Pulldown (Single Arm)
3
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4B
Face Away Cable Curl
3
8-10 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
2A
Pull-Up (Weighted)
3
8-10 reps
-
2B
Lat Pulldown (Single Arm)
3
10-12 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
10-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4B
Face Away Cable Curl
3
8-10 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
1B
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
2A
Landmine Reverse Lunge
3
8-10 reps
-
2B
Goblet Squat
3
10-12 reps
-
3
Nordic Curl
3
6-8 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
1B
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
2A
Landmine Reverse Lunge
3
8-10 reps
-
2B
Goblet Squat
3
10-12 reps
-
3
Nordic Curl
3
6-8 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
1B
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
2A
Landmine Reverse Lunge
3
8-10 reps
-
2B
Goblet Squat
3
10-12 reps
-
3
Nordic Curl
3
6-8 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
1B
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
2A
Landmine Reverse Lunge
3
8-10 reps
-
2B
Goblet Squat
3
10-12 reps
-
3
Nordic Curl
3
6-8 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-10 reps
-
1B
Dragon Flag
3
6-8 reps
-
2A
Walking Lunge (Dumbbell)
3
8-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3A
Landmine Twist
1
10-12 reps
-
3B
Dead Bug
1
12-14 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-10 reps
-
1B
Dragon Flag
3
6-8 reps
-
2A
Walking Lunge (Dumbbell)
3
8-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3A
Landmine Twist
1
10-12 reps
-
3B
Dead Bug
1
12-14 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-10 reps
-
1B
Dragon Flag
3
6-8 reps
-
2A
Walking Lunge (Dumbbell)
3
8-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3A
Landmine Twist
1
10-12 reps
-
3B
Dead Bug
1
12-14 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-10 reps
-
1B
Dragon Flag
3
6-8 reps
-
2A
Walking Lunge (Dumbbell)
3
8-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3A
Landmine Twist
1
10-12 reps
-
3B
Dead Bug
1
12-14 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
1B
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
2A
Landmine Reverse Lunge
3
8-10 reps
-
2B
Goblet Squat
3
10-12 reps
-
3
Nordic Curl
3
6-8 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
1B
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
2A
Landmine Reverse Lunge
3
8-10 reps
-
2B
Goblet Squat
3
10-12 reps
-
3
Nordic Curl
3
6-8 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
1B
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
2A
Landmine Reverse Lunge
3
8-10 reps
-
2B
Goblet Squat
3
10-12 reps
-
3
Nordic Curl
3
6-8 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
1B
Romanian Deadlift (Dumbbell)
4
10-12 reps
-
2A
Landmine Reverse Lunge
3
8-10 reps
-
2B
Goblet Squat
3
10-12 reps
-
3
Nordic Curl
3
6-8 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-10 reps
-
1B
Dragon Flag
3
6-8 reps
-
2A
Walking Lunge (Dumbbell)
3
8-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3A
Landmine Twist
1
10-12 reps
-
3B
Dead Bug
1
12-14 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-10 reps
-
1B
Dragon Flag
3
6-8 reps
-
2A
Walking Lunge (Dumbbell)
3
8-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3A
Landmine Twist
1
10-12 reps
-
3B
Dead Bug
1
12-14 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-10 reps
-
1B
Dragon Flag
3
6-8 reps
-
2A
Walking Lunge (Dumbbell)
3
8-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3A
Landmine Twist
1
10-12 reps
-
3B
Dead Bug
1
12-14 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-10 reps
-
1B
Dragon Flag
3
6-8 reps
-
2A
Walking Lunge (Dumbbell)
3
8-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3A
Landmine Twist
1
10-12 reps
-
3B
Dead Bug
1
12-14 reps
-
4
Lying Leg Curl
2
10-12 reps
-
5
Calf Raise (Leg Press)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
3
3-5 reps
-
1B
Chin-Up (Weighted)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
6-8 reps
-
3B
Liu Raises
3
10-12 reps
-
4A
Dip (Weighted)
3
6-8 reps
-
4B
Chest Fly (Cable)
3
10-12 reps
-
5A
Bicep Curl (Cable)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
3
3-5 reps
-
1B
Chin-Up (Weighted)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
6-8 reps
-
3B
Liu Raises
3
10-12 reps
-
4A
Dip (Weighted)
3
6-8 reps
-
4B
Chest Fly (Cable)
3
10-12 reps
-
5A
Bicep Curl (Cable)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
3
3-5 reps
-
1B
Chin-Up (Weighted)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
6-8 reps
-
3B
Liu Raises
3
10-12 reps
-
4A
Dip (Weighted)
3
6-8 reps
-
4B
Chest Fly (Cable)
3
10-12 reps
-
5A
Bicep Curl (Cable)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
3
3-5 reps
-
1B
Chin-Up (Weighted)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
6-8 reps
-
3B
Liu Raises
3
10-12 reps
-
4A
Dip (Weighted)
3
6-8 reps
-
4B
Chest Fly (Cable)
3
10-12 reps
-
5A
Bicep Curl (Cable)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
4A
Dumbell Z-Press
3
6-8 reps
-
4B
Liu Raises
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
4A
Dumbell Z-Press
3
6-8 reps
-
4B
Liu Raises
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
4A
Dumbell Z-Press
3
6-8 reps
-
4B
Liu Raises
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
4A
Dumbell Z-Press
3
6-8 reps
-
4B
Liu Raises
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
3
3-5 reps
-
1B
Chin-Up (Weighted)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
6-8 reps
-
3B
Liu Raises
3
10-12 reps
-
4A
Dip (Weighted)
3
6-8 reps
-
4B
Chest Fly (Cable)
3
10-12 reps
-
5A
Bicep Curl (Cable)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
3
3-5 reps
-
1B
Chin-Up (Weighted)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
6-8 reps
-
3B
Liu Raises
3
10-12 reps
-
4A
Dip (Weighted)
3
6-8 reps
-
4B
Chest Fly (Cable)
3
10-12 reps
-
5A
Bicep Curl (Cable)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
3
3-5 reps
-
1B
Chin-Up (Weighted)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
6-8 reps
-
3B
Liu Raises
3
10-12 reps
-
4A
Dip (Weighted)
3
6-8 reps
-
4B
Chest Fly (Cable)
3
10-12 reps
-
5A
Bicep Curl (Cable)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
3
3-5 reps
-
1B
Chin-Up (Weighted)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3A
Overhead Press (Barbell)
3
6-8 reps
-
3B
Liu Raises
3
10-12 reps
-
4A
Dip (Weighted)
3
6-8 reps
-
4B
Chest Fly (Cable)
3
10-12 reps
-
5A
Bicep Curl (Cable)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
4A
Dumbell Z-Press
3
6-8 reps
-
4B
Liu Raises
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
4A
Dumbell Z-Press
3
6-8 reps
-
4B
Liu Raises
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
4A
Dumbell Z-Press
3
6-8 reps
-
4B
Liu Raises
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-10 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3A
Dip (Weighted)
3
8-10 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
4A
Dumbell Z-Press
3
6-8 reps
-
4B
Liu Raises
3
12-15 reps
-
5A
Preacher Curl (Dumbbell)
3
8-10 reps
-
5B
Incline Tricep Extension (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
-
1B
Hanging Leg Raise
3
10-12 reps
-
2A
Walking Lunge (Dumbbell)
3
8-10 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Back Extension
3
12-15 reps
-
4A
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
-
4B
Calf Raise (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
-
1B
Hanging Leg Raise
3
10-12 reps
-
2A
Walking Lunge (Dumbbell)
3
8-10 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Back Extension
3
12-15 reps
-
4A
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
-
4B
Calf Raise (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
-
1B
Hanging Leg Raise
3
10-12 reps
-
2A
Walking Lunge (Dumbbell)
3
8-10 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Back Extension
3
12-15 reps
-
4A
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
-
4B
Calf Raise (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
-
1B
Hanging Leg Raise
3
10-12 reps
-
2A
Walking Lunge (Dumbbell)
3
8-10 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Back Extension
3
12-15 reps
-
4A
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
-
4B
Calf Raise (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Hack Squat
3
8-10 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Hack Squat
3
8-10 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Hack Squat
3
8-10 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Hack Squat
3
8-10 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
-
1B
Hanging Leg Raise
3
10-12 reps
-
2A
Walking Lunge (Dumbbell)
3
8-10 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Back Extension
3
12-15 reps
-
4A
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
-
4B
Calf Raise (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
-
1B
Hanging Leg Raise
3
10-12 reps
-
2A
Walking Lunge (Dumbbell)
3
8-10 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Back Extension
3
12-15 reps
-
4A
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
-
4B
Calf Raise (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
-
1B
Hanging Leg Raise
3
10-12 reps
-
2A
Walking Lunge (Dumbbell)
3
8-10 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Back Extension
3
12-15 reps
-
4A
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
-
4B
Calf Raise (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
-
1B
Hanging Leg Raise
3
10-12 reps
-
2A
Walking Lunge (Dumbbell)
3
8-10 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Back Extension
3
12-15 reps
-
4A
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
-
4B
Calf Raise (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Hack Squat
3
8-10 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Hack Squat
3
8-10 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Hack Squat
3
8-10 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Hack Squat
3
8-10 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dumbell Z-Press
3
8-10 reps
-
1B
Bicep Curl (Dumbbell)
3
10-12 reps
-
2A
Lateral Raise (Cable)
3
12-15 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
3A
Face Pull
3
10-12 reps
-
3B
Face Away Cable Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dumbell Z-Press
3
8-10 reps
-
1B
Bicep Curl (Dumbbell)
3
10-12 reps
-
2A
Lateral Raise (Cable)
3
12-15 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
3A
Face Pull
3
10-12 reps
-
3B
Face Away Cable Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dumbell Z-Press
3
8-10 reps
-
1B
Bicep Curl (Dumbbell)
3
10-12 reps
-
2A
Lateral Raise (Cable)
3
12-15 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
3A
Face Pull
3
10-12 reps
-
3B
Face Away Cable Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dumbell Z-Press
3
8-10 reps
-
1B
Bicep Curl (Dumbbell)
3
10-12 reps
-
2A
Lateral Raise (Cable)
3
12-15 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
3A
Face Pull
3
10-12 reps
-
3B
Face Away Cable Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
8-10 reps
-
1B
Dumbell Z-Press
3
8-10 reps
-
2A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-10 reps
-
3A
Hammer Curl (Cable)
3
8-10 reps
-
3B
Face Away Cable Curl
3
10-12 reps
-
4A
Lateral Raise (Cable)
1
-
4B
Rear Delt Fly (Cable)
1
-
5A
Face Pull
3
10-12 reps
-
5B
Hanging Leg Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
8-10 reps
-
1B
Dumbell Z-Press
3
8-10 reps
-
2A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-10 reps
-
3A
Hammer Curl (Cable)
3
8-10 reps
-
3B
Face Away Cable Curl
3
10-12 reps
-
4A
Lateral Raise (Cable)
1
-
4B
Rear Delt Fly (Cable)
1
-
5A
Face Pull
3
10-12 reps
-
5B
Hanging Leg Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
8-10 reps
-
1B
Dumbell Z-Press
3
8-10 reps
-
2A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-10 reps
-
3A
Hammer Curl (Cable)
3
8-10 reps
-
3B
Face Away Cable Curl
3
10-12 reps
-
4A
Lateral Raise (Cable)
1
-
4B
Rear Delt Fly (Cable)
1
-
5A
Face Pull
3
10-12 reps
-
5B
Hanging Leg Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
8-10 reps
-
1B
Dumbell Z-Press
3
8-10 reps
-
2A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-10 reps
-
3A
Hammer Curl (Cable)
3
8-10 reps
-
3B
Face Away Cable Curl
3
10-12 reps
-
4A
Lateral Raise (Cable)
1
-
4B
Rear Delt Fly (Cable)
1
-
5A
Face Pull
3
10-12 reps
-
5B
Hanging Leg Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dumbell Z-Press
3
8-10 reps
-
1B
Bicep Curl (Dumbbell)
3
10-12 reps
-
2A
Lateral Raise (Cable)
3
12-15 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
3A
Face Pull
3
10-12 reps
-
3B
Face Away Cable Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dumbell Z-Press
3
8-10 reps
-
1B
Bicep Curl (Dumbbell)
3
10-12 reps
-
2A
Lateral Raise (Cable)
3
12-15 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
3A
Face Pull
3
10-12 reps
-
3B
Face Away Cable Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dumbell Z-Press
3
8-10 reps
-
1B
Bicep Curl (Dumbbell)
3
10-12 reps
-
2A
Lateral Raise (Cable)
3
12-15 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
3A
Face Pull
3
10-12 reps
-
3B
Face Away Cable Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dumbell Z-Press
3
8-10 reps
-
1B
Bicep Curl (Dumbbell)
3
10-12 reps
-
2A
Lateral Raise (Cable)
3
12-15 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-12 reps
-
3A
Face Pull
3
10-12 reps
-
3B
Face Away Cable Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
8-10 reps
-
1B
Dumbell Z-Press
3
8-10 reps
-
2A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-10 reps
-
3A
Hammer Curl (Cable)
3
8-10 reps
-
3B
Face Away Cable Curl
3
10-12 reps
-
4A
Lateral Raise (Cable)
1
-
4B
Rear Delt Fly (Cable)
1
-
5A
Face Pull
3
10-12 reps
-
5B
Hanging Leg Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
8-10 reps
-
1B
Dumbell Z-Press
3
8-10 reps
-
2A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-10 reps
-
3A
Hammer Curl (Cable)
3
8-10 reps
-
3B
Face Away Cable Curl
3
10-12 reps
-
4A
Lateral Raise (Cable)
1
-
4B
Rear Delt Fly (Cable)
1
-
5A
Face Pull
3
10-12 reps
-
5B
Hanging Leg Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
8-10 reps
-
1B
Dumbell Z-Press
3
8-10 reps
-
2A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-10 reps
-
3A
Hammer Curl (Cable)
3
8-10 reps
-
3B
Face Away Cable Curl
3
10-12 reps
-
4A
Lateral Raise (Cable)
1
-
4B
Rear Delt Fly (Cable)
1
-
5A
Face Pull
3
10-12 reps
-
5B
Hanging Leg Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
8-10 reps
-
1B
Dumbell Z-Press
3
8-10 reps
-
2A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-10 reps
-
3A
Hammer Curl (Cable)
3
8-10 reps
-
3B
Face Away Cable Curl
3
10-12 reps
-
4A
Lateral Raise (Cable)
1
-
4B
Rear Delt Fly (Cable)
1
-
5A
Face Pull
3
10-12 reps
-
5B
Hanging Leg Raise
3
10-12 reps
-
Week 1
1 / 16 Weeks
Day 1
1A
Pull-Up (Weighted)4 Sets
5-8 Reps
-
1B
Pendlay Row4 Sets
6-8 Reps
-
1C
Hanging Leg Raise4 Sets
10-12 Reps
-
2A
Rotational Landmine Push Press4 Sets
6-8 Reps
-
2B
Single Arm Landmine Row4 Sets
8-10 Reps
-
2C
Landmine Twist4 Sets
10-12 Reps
-
3A
Dip (Weighted)3 Sets
8-10 Reps
-
3B
Chest Fly (Cable)3 Sets
10-12 Reps
-
4A
Hammer Curl (Cable)2 Sets
10-12 Reps
-
4B
Overhead Tricep Extension (Cable)2 Sets
10-12 Reps
-
4C
Lateral Raise (Cable)2 Sets
12-15 Reps
-
Day 2
1A
Bulgarian Split Squat (Dumbbell)4 Sets
8-10 Reps
-
1B
Romanian Deadlift (Dumbbell)4 Sets
10-12 Reps
-
2A
Landmine Reverse Lunge3 Sets
8-10 Reps
-
2B
Goblet Squat3 Sets
10-12 Reps
-
3
Nordic Curl3 Sets
6-8 Reps
-
4
Calf Raise (Leg Press)3 Sets
12-15 Reps
-
Day 3
1A
Hang Clean3 Sets
3-5 Reps
-
1B
Chin-Up (Weighted)3 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
6-8 Reps
-
3A
Overhead Press (Barbell)3 Sets
6-8 Reps
-
3B
Liu Raises3 Sets
10-12 Reps
-
4A
Dip (Weighted)3 Sets
6-8 Reps
-
4B
Chest Fly (Cable)3 Sets
10-12 Reps
-
5A
Bicep Curl (Cable)2 Sets
10-12 Reps
-
5B
Tricep Pushdown (Cable)2 Sets
10-12 Reps
-
Day 4
1A
Squat (Barbell)3 Sets
6-8 Reps
-
1B
Hanging Leg Raise3 Sets
10-12 Reps
-
2A
Walking Lunge (Dumbbell)3 Sets
8-10 Reps
-
2B
Romanian Deadlift (Dumbbell)3 Sets
10-12 Reps
-
3
Back Extension3 Sets
12-15 Reps
-
4A
Split Squat Front Foot Elevated (Smith Machine)3 Sets
8-10 Reps
-
4B
Calf Raise (Machine)3 Sets
12-15 Reps
-
Day 5
1A
Dumbell Z-Press3 Sets
8-10 Reps
-
1B
Bicep Curl (Dumbbell)3 Sets
10-12 Reps
-
2A
Lateral Raise (Cable)3 Sets
12-15 Reps
-
2B
Tricep Rope Push Down (Cable)3 Sets
10-12 Reps
-
3A
Face Pull3 Sets
10-12 Reps
-
3B
Face Away Cable Curl3 Sets
12-15 Reps
-