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The Back Blueprint

by Will G.

Program Description

4-day-per-week strength and toning program designed for people who want to build a strong, defined physique while developing balanced, functional strength throughout the entire body. This late-beginner program focuses on progressive overload, proper form, and balanced muscle development. Each week alternates between upper-body and lower-body days, giving your muscles the recovery they need to grow and strengthen. Upper-body sessions emphasize pulling movements for the lats, rhomboids, and rear delts while incorporating pressing and arm work to maintain symmetry. Lower-body sessions target glutes, hamstrings, and quads for balanced leg development and improved strength.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 19, 2025 02:52
  • Last Edited
    Oct 19, 2025 05:17

Summary

Unlock your strength potential with **The Back Blueprint**, a comprehensive 16-week program designed to sculpt your back and enhance overall upper body power. Committing to just four days a week, you'll engage in targeted exercises like Lat Pulldowns and Seated Rows, focusing on progressive overload to ensure continuous gains. Each session combines compound movements with accessory work, promoting balanced muscle development and stability. Get ready to build a strong, defined back while improving your pushing strength and overall athletic performance!
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.4%
Hamstrings
12%
Quadriceps
12%
Upper Back
10.2%
Abs
8.5%
Lats
8.3%
Biceps
6%
Triceps
5.1%
Middle Delts
4.6%
Lower Back
4.6%
Front Delts
4.2%
Adductors
2.8%
Abductors
2.8%
Chest
2.3%
Rear Delts
2.3%
Forearms
0.8%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Side Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Side Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Side Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Side Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Side Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Side Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Side Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Side Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Side Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Side Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Side Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Side Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Side Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Side Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Side Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Side Plank
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
12 reps
-
6
Leg Raise (Captain's Chair)
2
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
12 reps
-
6
Leg Raise (Captain's Chair)
2
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
12 reps
-
6
Leg Raise (Captain's Chair)
2
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
12 reps
-
6
Leg Raise (Captain's Chair)
2
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
12 reps
-
6
Leg Raise (Captain's Chair)
2
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
12 reps
-
6
Leg Raise (Captain's Chair)
2
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
12 reps
-
6
Leg Raise (Captain's Chair)
2
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
12 reps
-
6
Leg Raise (Captain's Chair)
2
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
12 reps
-
6
Leg Raise (Captain's Chair)
2
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
12 reps
-
6
Leg Raise (Captain's Chair)
2
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
12 reps
-
6
Leg Raise (Captain's Chair)
2
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
12 reps
-
6
Leg Raise (Captain's Chair)
2
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
12 reps
-
6
Leg Raise (Captain's Chair)
2
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
12 reps
-
6
Leg Raise (Captain's Chair)
2
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
12 reps
-
6
Leg Raise (Captain's Chair)
2
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Dumbbell)
3
12 reps
-
6
Leg Raise (Captain's Chair)
2
10+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Plank with Shoulder Taps
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Plank with Shoulder Taps
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Plank with Shoulder Taps
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Plank with Shoulder Taps
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Plank with Shoulder Taps
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Plank with Shoulder Taps
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Plank with Shoulder Taps
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Plank with Shoulder Taps
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Plank with Shoulder Taps
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Plank with Shoulder Taps
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Plank with Shoulder Taps
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Plank with Shoulder Taps
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Plank with Shoulder Taps
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Plank with Shoulder Taps
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Plank with Shoulder Taps
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Plank with Shoulder Taps
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Leg Extension
3
12 reps
-
3
Hyperextension
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Abs Crunch (Bodyweight)
2
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Leg Extension
3
12 reps
-
3
Hyperextension
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Abs Crunch (Bodyweight)
2
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Leg Extension
3
12 reps
-
3
Hyperextension
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Abs Crunch (Bodyweight)
2
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Leg Extension
3
12 reps
-
3
Hyperextension
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Abs Crunch (Bodyweight)
2
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Leg Extension
3
12 reps
-
3
Hyperextension
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Abs Crunch (Bodyweight)
2
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Leg Extension
3
12 reps
-
3
Hyperextension
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Abs Crunch (Bodyweight)
2
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Leg Extension
3
12 reps
-
3
Hyperextension
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Abs Crunch (Bodyweight)
2
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Leg Extension
3
12 reps
-
3
Hyperextension
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Abs Crunch (Bodyweight)
2
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Leg Extension
3
12 reps
-
3
Hyperextension
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Abs Crunch (Bodyweight)
2
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Leg Extension
3
12 reps
-
3
Hyperextension
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Abs Crunch (Bodyweight)
2
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Leg Extension
3
12 reps
-
3
Hyperextension
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Abs Crunch (Bodyweight)
2
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Leg Extension
3
12 reps
-
3
Hyperextension
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Abs Crunch (Bodyweight)
2
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Leg Extension
3
12 reps
-
3
Hyperextension
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Abs Crunch (Bodyweight)
2
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Leg Extension
3
12 reps
-
3
Hyperextension
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Abs Crunch (Bodyweight)
2
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Leg Extension
3
12 reps
-
3
Hyperextension
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Abs Crunch (Bodyweight)
2
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Leg Extension
3
12 reps
-
3
Hyperextension
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Abs Crunch (Bodyweight)
2
15+ reps
-
Week 1
1 / 16 Weeks
Day 1
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Side Plank
1 Set
1 Set
0.5 mins
0.5 mins
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Hip Thrust (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Leg Raise (Captain's Chair)
1 Set
1 Set
10+ Reps
10+ Reps
-
-
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Plank with Shoulder Taps
1 Set
1 Set
0.5 mins
0.5 mins
-
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Hyperextension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Abs Crunch (Bodyweight)
1 Set
1 Set
15+ Reps
15+ Reps
-
-