logo
BoostcampPNG

Lower Upper Full

by Ander G.

Program Description

.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 29, 2026 04:05
  • Last Edited
    Mar 29, 2026 04:06
Muscle Engagement
Front
Back
MuscleSet
Chest
11.3%
Triceps
11.3%
Hamstrings
9%
Upper Back
9%
Lats
9%
Glutes
7.9%
Front Delts
7.9%
Quadriceps
5.6%
Calves
5.6%
Biceps
5.6%
Middle Delts
4.5%
Abs
4%
Adductors
2.3%
Lower Back
2.3%
Forearms
2.3%
Rear Delts
2.3%
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-12 reps
-
2
Smith Machine Reverse Deficit Lunge
2
6-12 reps
-
3
Sissy Squat
1
-
4
Stiff Leg Deadlift
2
6-12 reps
-
5
Single Leg Calf Raise (Weighted)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-12 reps
-
2
Smith Machine Reverse Deficit Lunge
2
6-12 reps
-
3
Sissy Squat
1
-
4
Stiff Leg Deadlift
2
6-12 reps
-
5
Single Leg Calf Raise (Weighted)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-12 reps
-
2
Smith Machine Reverse Deficit Lunge
2
6-12 reps
-
3
Sissy Squat
1
-
4
Stiff Leg Deadlift
2
6-12 reps
-
5
Single Leg Calf Raise (Weighted)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-12 reps
-
2
Smith Machine Reverse Deficit Lunge
2
6-12 reps
-
3
Sissy Squat
1
-
4
Stiff Leg Deadlift
2
6-12 reps
-
5
Single Leg Calf Raise (Weighted)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-12 reps
-
2
Smith Machine Reverse Deficit Lunge
2
6-12 reps
-
3
Sissy Squat
1
-
4
Stiff Leg Deadlift
2
6-12 reps
-
5
Single Leg Calf Raise (Weighted)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-12 reps
-
2
Smith Machine Reverse Deficit Lunge
2
6-12 reps
-
3
Sissy Squat
1
-
4
Stiff Leg Deadlift
2
6-12 reps
-
5
Single Leg Calf Raise (Weighted)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-12 reps
-
2
Smith Machine Reverse Deficit Lunge
2
6-12 reps
-
3
Sissy Squat
1
-
4
Stiff Leg Deadlift
2
6-12 reps
-
5
Single Leg Calf Raise (Weighted)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-12 reps
-
2
Smith Machine Reverse Deficit Lunge
2
6-12 reps
-
3
Sissy Squat
1
-
4
Stiff Leg Deadlift
2
6-12 reps
-
5
Single Leg Calf Raise (Weighted)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-12 reps
-
2
Smith Machine Reverse Deficit Lunge
2
6-12 reps
-
3
Sissy Squat
1
-
4
Stiff Leg Deadlift
2
6-12 reps
-
5
Single Leg Calf Raise (Weighted)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-12 reps
-
2
Smith Machine Reverse Deficit Lunge
2
6-12 reps
-
3
Sissy Squat
1
-
4
Stiff Leg Deadlift
2
6-12 reps
-
5
Single Leg Calf Raise (Weighted)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-12 reps
-
2
Smith Machine Reverse Deficit Lunge
2
6-12 reps
-
3
Sissy Squat
1
-
4
Stiff Leg Deadlift
2
6-12 reps
-
5
Single Leg Calf Raise (Weighted)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-12 reps
-
2
Smith Machine Reverse Deficit Lunge
2
6-12 reps
-
3
Sissy Squat
1
-
4
Stiff Leg Deadlift
2
6-12 reps
-
5
Single Leg Calf Raise (Weighted)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-12 reps
-
2
Smith Machine Reverse Deficit Lunge
2
6-12 reps
-
3
Sissy Squat
1
-
4
Stiff Leg Deadlift
2
6-12 reps
-
5
Single Leg Calf Raise (Weighted)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-12 reps
-
2
Smith Machine Reverse Deficit Lunge
2
6-12 reps
-
3
Sissy Squat
1
-
4
Stiff Leg Deadlift
2
6-12 reps
-
5
Single Leg Calf Raise (Weighted)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-12 reps
-
2
Smith Machine Reverse Deficit Lunge
2
6-12 reps
-
3
Sissy Squat
1
-
4
Stiff Leg Deadlift
2
6-12 reps
-
5
Single Leg Calf Raise (Weighted)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-12 reps
-
2
Smith Machine Reverse Deficit Lunge
2
6-12 reps
-
3
Sissy Squat
1
-
4
Stiff Leg Deadlift
2
6-12 reps
-
5
Single Leg Calf Raise (Weighted)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-12 reps
-
2
Smith Machine Reverse Deficit Lunge
2
6-12 reps
-
3
Sissy Squat
1
-
4
Stiff Leg Deadlift
2
6-12 reps
-
5
Single Leg Calf Raise (Weighted)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-12 reps
-
2
Smith Machine Reverse Deficit Lunge
2
6-12 reps
-
3
Sissy Squat
1
-
4
Stiff Leg Deadlift
2
6-12 reps
-
5
Single Leg Calf Raise (Weighted)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
6-12 reps
-
2
Barbell Row
6
6-12 reps
-
3
Incline Bench Press (Dumbbell)
4
6-12 reps
-
4
JM Press
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
6-12 reps
-
2
Barbell Row
6
6-12 reps
-
3
Incline Bench Press (Dumbbell)
4
6-12 reps
-
4
JM Press
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
6-12 reps
-
2
Barbell Row
6
6-12 reps
-
3
Incline Bench Press (Dumbbell)
4
6-12 reps
-
4
JM Press
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
6-12 reps
-
2
Barbell Row
6
6-12 reps
-
3
Incline Bench Press (Dumbbell)
4
6-12 reps
-
4
JM Press
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
6-12 reps
-
2
Barbell Row
6
6-12 reps
-
3
Incline Bench Press (Dumbbell)
4
6-12 reps
-
4
JM Press
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
6-12 reps
-
2
Barbell Row
6
6-12 reps
-
3
Incline Bench Press (Dumbbell)
4
6-12 reps
-
4
JM Press
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
6-12 reps
-
2
Barbell Row
6
6-12 reps
-
3
Incline Bench Press (Dumbbell)
4
6-12 reps
-
4
JM Press
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
6-12 reps
-
2
Barbell Row
6
6-12 reps
-
3
Incline Bench Press (Dumbbell)
4
6-12 reps
-
4
JM Press
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
6-12 reps
-
2
Barbell Row
6
6-12 reps
-
3
Incline Bench Press (Dumbbell)
4
6-12 reps
-
4
JM Press
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
6-12 reps
-
2
Barbell Row
6
6-12 reps
-
3
Incline Bench Press (Dumbbell)
4
6-12 reps
-
4
JM Press
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
6-12 reps
-
2
Barbell Row
6
6-12 reps
-
3
Incline Bench Press (Dumbbell)
4
6-12 reps
-
4
JM Press
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
6-12 reps
-
2
Barbell Row
6
6-12 reps
-
3
Incline Bench Press (Dumbbell)
4
6-12 reps
-
4
JM Press
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
6-12 reps
-
2
Barbell Row
6
6-12 reps
-
3
Incline Bench Press (Dumbbell)
4
6-12 reps
-
4
JM Press
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
6-12 reps
-
2
Barbell Row
6
6-12 reps
-
3
Incline Bench Press (Dumbbell)
4
6-12 reps
-
4
JM Press
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
6-12 reps
-
2
Barbell Row
6
6-12 reps
-
3
Incline Bench Press (Dumbbell)
4
6-12 reps
-
4
JM Press
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
6-12 reps
-
2
Barbell Row
6
6-12 reps
-
3
Incline Bench Press (Dumbbell)
4
6-12 reps
-
4
JM Press
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
6-12 reps
-
2
Barbell Row
6
6-12 reps
-
3
Incline Bench Press (Dumbbell)
4
6-12 reps
-
4
JM Press
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
6-12 reps
-
2
Barbell Row
6
6-12 reps
-
3
Incline Bench Press (Dumbbell)
4
6-12 reps
-
4
JM Press
4
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
2
6-12 reps
-
2
Hamstring Curl
2
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
2
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
6-12 reps
-
5
Overhead Extension (Dumbbell)
2
6-12 reps
-
6
Super ROM Lateral Side Raise
2
6-12 reps
-
7
Chest Fly (Dumbbell)
2
6-12 reps
-
8
Hammer Curl (Dumbbell)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
2
6-12 reps
-
2
Hamstring Curl
2
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
2
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
6-12 reps
-
5
Overhead Extension (Dumbbell)
2
6-12 reps
-
6
Super ROM Lateral Side Raise
2
6-12 reps
-
7
Chest Fly (Dumbbell)
2
6-12 reps
-
8
Hammer Curl (Dumbbell)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
2
6-12 reps
-
2
Hamstring Curl
2
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
2
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
6-12 reps
-
5
Overhead Extension (Dumbbell)
2
6-12 reps
-
6
Super ROM Lateral Side Raise
2
6-12 reps
-
7
Chest Fly (Dumbbell)
2
6-12 reps
-
8
Hammer Curl (Dumbbell)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
2
6-12 reps
-
2
Hamstring Curl
2
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
2
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
6-12 reps
-
5
Overhead Extension (Dumbbell)
2
6-12 reps
-
6
Super ROM Lateral Side Raise
2
6-12 reps
-
7
Chest Fly (Dumbbell)
2
6-12 reps
-
8
Hammer Curl (Dumbbell)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
2
6-12 reps
-
2
Hamstring Curl
2
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
2
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
6-12 reps
-
5
Overhead Extension (Dumbbell)
2
6-12 reps
-
6
Super ROM Lateral Side Raise
2
6-12 reps
-
7
Chest Fly (Dumbbell)
2
6-12 reps
-
8
Hammer Curl (Dumbbell)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
2
6-12 reps
-
2
Hamstring Curl
2
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
2
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
6-12 reps
-
5
Overhead Extension (Dumbbell)
2
6-12 reps
-
6
Super ROM Lateral Side Raise
2
6-12 reps
-
7
Chest Fly (Dumbbell)
2
6-12 reps
-
8
Hammer Curl (Dumbbell)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
2
6-12 reps
-
2
Hamstring Curl
2
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
2
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
6-12 reps
-
5
Overhead Extension (Dumbbell)
2
6-12 reps
-
6
Super ROM Lateral Side Raise
2
6-12 reps
-
7
Chest Fly (Dumbbell)
2
6-12 reps
-
8
Hammer Curl (Dumbbell)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
2
6-12 reps
-
2
Hamstring Curl
2
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
2
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
6-12 reps
-
5
Overhead Extension (Dumbbell)
2
6-12 reps
-
6
Super ROM Lateral Side Raise
2
6-12 reps
-
7
Chest Fly (Dumbbell)
2
6-12 reps
-
8
Hammer Curl (Dumbbell)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
2
6-12 reps
-
2
Hamstring Curl
2
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
2
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
6-12 reps
-
5
Overhead Extension (Dumbbell)
2
6-12 reps
-
6
Super ROM Lateral Side Raise
2
6-12 reps
-
7
Chest Fly (Dumbbell)
2
6-12 reps
-
8
Hammer Curl (Dumbbell)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
2
6-12 reps
-
2
Hamstring Curl
2
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
2
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
6-12 reps
-
5
Overhead Extension (Dumbbell)
2
6-12 reps
-
6
Super ROM Lateral Side Raise
2
6-12 reps
-
7
Chest Fly (Dumbbell)
2
6-12 reps
-
8
Hammer Curl (Dumbbell)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
2
6-12 reps
-
2
Hamstring Curl
2
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
2
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
6-12 reps
-
5
Overhead Extension (Dumbbell)
2
6-12 reps
-
6
Super ROM Lateral Side Raise
2
6-12 reps
-
7
Chest Fly (Dumbbell)
2
6-12 reps
-
8
Hammer Curl (Dumbbell)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
2
6-12 reps
-
2
Hamstring Curl
2
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
2
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
6-12 reps
-
5
Overhead Extension (Dumbbell)
2
6-12 reps
-
6
Super ROM Lateral Side Raise
2
6-12 reps
-
7
Chest Fly (Dumbbell)
2
6-12 reps
-
8
Hammer Curl (Dumbbell)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
2
6-12 reps
-
2
Hamstring Curl
2
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
2
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
6-12 reps
-
5
Overhead Extension (Dumbbell)
2
6-12 reps
-
6
Super ROM Lateral Side Raise
2
6-12 reps
-
7
Chest Fly (Dumbbell)
2
6-12 reps
-
8
Hammer Curl (Dumbbell)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
2
6-12 reps
-
2
Hamstring Curl
2
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
2
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
6-12 reps
-
5
Overhead Extension (Dumbbell)
2
6-12 reps
-
6
Super ROM Lateral Side Raise
2
6-12 reps
-
7
Chest Fly (Dumbbell)
2
6-12 reps
-
8
Hammer Curl (Dumbbell)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
2
6-12 reps
-
2
Hamstring Curl
2
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
2
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
6-12 reps
-
5
Overhead Extension (Dumbbell)
2
6-12 reps
-
6
Super ROM Lateral Side Raise
2
6-12 reps
-
7
Chest Fly (Dumbbell)
2
6-12 reps
-
8
Hammer Curl (Dumbbell)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
2
6-12 reps
-
2
Hamstring Curl
2
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
2
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
6-12 reps
-
5
Overhead Extension (Dumbbell)
2
6-12 reps
-
6
Super ROM Lateral Side Raise
2
6-12 reps
-
7
Chest Fly (Dumbbell)
2
6-12 reps
-
8
Hammer Curl (Dumbbell)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
2
6-12 reps
-
2
Hamstring Curl
2
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
2
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
6-12 reps
-
5
Overhead Extension (Dumbbell)
2
6-12 reps
-
6
Super ROM Lateral Side Raise
2
6-12 reps
-
7
Chest Fly (Dumbbell)
2
6-12 reps
-
8
Hammer Curl (Dumbbell)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lengthen Smith Machine Squats
2
6-12 reps
-
2
Hamstring Curl
2
6-12 reps
-
3
Single Leg Calf Raise (Weighted)
2
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
6-12 reps
-
5
Overhead Extension (Dumbbell)
2
6-12 reps
-
6
Super ROM Lateral Side Raise
2
6-12 reps
-
7
Chest Fly (Dumbbell)
2
6-12 reps
-
8
Hammer Curl (Dumbbell)
2
6-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-
2
Smith Machine Reverse Deficit Lunge
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
3
Sissy Squat
1 Set
-
4
Stiff Leg Deadlift
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
5
Single Leg Calf Raise (Weighted)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
6
Incline Curl (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
Day 2
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-
4
JM Press
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-
Day 3
1
Lengthen Smith Machine Squats
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
2
Hamstring Curl
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
3
Single Leg Calf Raise (Weighted)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
4
Lat Pulldown (Close Grip)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
5
Overhead Extension (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
6
Super ROM Lateral Side Raise
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
7
Chest Fly (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
8
Hammer Curl (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-