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Da Upper/lower wun

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Program Description

To get da muscles

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 14, 2025 06:44
  • Last Edited
    Sep 14, 2025 07:26
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.2%
Chest
10.2%
Hamstrings
10.2%
Front Delts
8.9%
Triceps
8.9%
Biceps
7.3%
Lats
7.3%
Upper Back
6.9%
Glutes
6.5%
Middle Delts
6.1%
Abs
6.1%
Calves
4.1%
Lower Back
2.4%
Adductors
0.8%
Rear Delts
0.8%
Forearms
0.8%
Abductors
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
75%
80%
85%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
75%
3
Chest Fly (Cable)
3
8-12 reps
70%
4
Seated Row (Cable)
3
6-10 reps
70%
5
Lat Pulldown
3
8-12 reps
70%
6
Lateral Raise (Dumbbell)
3
12-15 reps
70%
7
Preacher Curl (Barbell)
3
10-12 reps
70%
8
Tricep Pushdown (Cable)
3
10-12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
75%
80%
85%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
75%
3
Chest Fly (Cable)
3
8-12 reps
70%
4
Seated Row (Cable)
3
6-10 reps
70%
5
Lat Pulldown
3
8-12 reps
70%
6
Lateral Raise (Dumbbell)
3
12-15 reps
70%
7
Preacher Curl (Barbell)
3
10-12 reps
70%
8
Tricep Pushdown (Cable)
3
10-12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
75%
80%
85%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
75%
3
Chest Fly (Cable)
3
8-12 reps
70%
4
Seated Row (Cable)
3
6-10 reps
70%
5
Lat Pulldown
3
8-12 reps
70%
6
Lateral Raise (Dumbbell)
3
12-15 reps
70%
7
Preacher Curl (Barbell)
3
10-12 reps
70%
8
Tricep Pushdown (Cable)
3
10-12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
75%
80%
85%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
75%
3
Chest Fly (Cable)
3
8-12 reps
70%
4
Seated Row (Cable)
3
6-10 reps
70%
5
Lat Pulldown
3
8-12 reps
70%
6
Lateral Raise (Dumbbell)
3
12-15 reps
70%
7
Preacher Curl (Barbell)
3
10-12 reps
70%
8
Tricep Pushdown (Cable)
3
10-12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
75%
80%
85%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
75%
3
Chest Fly (Cable)
3
8-12 reps
70%
4
Seated Row (Cable)
3
6-10 reps
70%
5
Lat Pulldown
3
8-12 reps
70%
6
Lateral Raise (Dumbbell)
3
12-15 reps
70%
7
Preacher Curl (Barbell)
3
10-12 reps
70%
8
Tricep Pushdown (Cable)
3
10-12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
75%
80%
85%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
75%
3
Chest Fly (Cable)
3
8-12 reps
70%
4
Seated Row (Cable)
3
6-10 reps
70%
5
Lat Pulldown
3
8-12 reps
70%
6
Lateral Raise (Dumbbell)
3
12-15 reps
70%
7
Preacher Curl (Barbell)
3
10-12 reps
70%
8
Tricep Pushdown (Cable)
3
10-12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
75%
80%
85%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
75%
3
Chest Fly (Cable)
3
8-12 reps
70%
4
Seated Row (Cable)
3
6-10 reps
70%
5
Lat Pulldown
3
8-12 reps
70%
6
Lateral Raise (Dumbbell)
3
12-15 reps
70%
7
Preacher Curl (Barbell)
3
10-12 reps
70%
8
Tricep Pushdown (Cable)
3
10-12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
75%
80%
85%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
75%
3
Chest Fly (Cable)
3
8-12 reps
70%
4
Seated Row (Cable)
3
6-10 reps
70%
5
Lat Pulldown
3
8-12 reps
70%
6
Lateral Raise (Dumbbell)
3
12-15 reps
70%
7
Preacher Curl (Barbell)
3
10-12 reps
70%
8
Tricep Pushdown (Cable)
3
10-12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
75%
80%
85%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
75%
3
Chest Fly (Cable)
3
8-12 reps
70%
4
Seated Row (Cable)
3
6-10 reps
70%
5
Lat Pulldown
3
8-12 reps
70%
6
Lateral Raise (Dumbbell)
3
12-15 reps
70%
7
Preacher Curl (Barbell)
3
10-12 reps
70%
8
Tricep Pushdown (Cable)
3
10-12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
75%
80%
85%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
75%
3
Chest Fly (Cable)
3
8-12 reps
70%
4
Seated Row (Cable)
3
6-10 reps
70%
5
Lat Pulldown
3
8-12 reps
70%
6
Lateral Raise (Dumbbell)
3
12-15 reps
70%
7
Preacher Curl (Barbell)
3
10-12 reps
70%
8
Tricep Pushdown (Cable)
3
10-12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
75%
80%
85%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
75%
3
Chest Fly (Cable)
3
8-12 reps
70%
4
Seated Row (Cable)
3
6-10 reps
70%
5
Lat Pulldown
3
8-12 reps
70%
6
Lateral Raise (Dumbbell)
3
12-15 reps
70%
7
Preacher Curl (Barbell)
3
10-12 reps
70%
8
Tricep Pushdown (Cable)
3
10-12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
75%
80%
85%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
75%
3
Chest Fly (Cable)
3
8-12 reps
70%
4
Seated Row (Cable)
3
6-10 reps
70%
5
Lat Pulldown
3
8-12 reps
70%
6
Lateral Raise (Dumbbell)
3
12-15 reps
70%
7
Preacher Curl (Barbell)
3
10-12 reps
70%
8
Tricep Pushdown (Cable)
3
10-12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
75%
80%
85%
2
Leg Press
3
8-12 reps
70%
3
Romanian Deadlift (Barbell)
3
8-10 reps
70%
4
Leg Extension
3
10-12 reps
70%
5
Leg Curl
3
10-12 reps
70%
6
Standing Calf Raise
3
10-15 reps
70%
7
Abs Crunch (Machine)
3
12-15 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
75%
80%
85%
2
Leg Press
3
8-12 reps
70%
3
Romanian Deadlift (Barbell)
3
8-10 reps
70%
4
Leg Extension
3
10-12 reps
70%
5
Leg Curl
3
10-12 reps
70%
6
Standing Calf Raise
3
10-15 reps
70%
7
Abs Crunch (Machine)
3
12-15 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
75%
80%
85%
2
Leg Press
3
8-12 reps
70%
3
Romanian Deadlift (Barbell)
3
8-10 reps
70%
4
Leg Extension
3
10-12 reps
70%
5
Leg Curl
3
10-12 reps
70%
6
Standing Calf Raise
3
10-15 reps
70%
7
Abs Crunch (Machine)
3
12-15 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
75%
80%
85%
2
Leg Press
3
8-12 reps
70%
3
Romanian Deadlift (Barbell)
3
8-10 reps
70%
4
Leg Extension
3
10-12 reps
70%
5
Leg Curl
3
10-12 reps
70%
6
Standing Calf Raise
3
10-15 reps
70%
7
Abs Crunch (Machine)
3
12-15 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
75%
80%
85%
2
Leg Press
3
8-12 reps
70%
3
Romanian Deadlift (Barbell)
3
8-10 reps
70%
4
Leg Extension
3
10-12 reps
70%
5
Leg Curl
3
10-12 reps
70%
6
Standing Calf Raise
3
10-15 reps
70%
7
Abs Crunch (Machine)
3
12-15 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
75%
80%
85%
2
Leg Press
3
8-12 reps
70%
3
Romanian Deadlift (Barbell)
3
8-10 reps
70%
4
Leg Extension
3
10-12 reps
70%
5
Leg Curl
3
10-12 reps
70%
6
Standing Calf Raise
3
10-15 reps
70%
7
Abs Crunch (Machine)
3
12-15 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
75%
80%
85%
2
Leg Press
3
8-12 reps
70%
3
Romanian Deadlift (Barbell)
3
8-10 reps
70%
4
Leg Extension
3
10-12 reps
70%
5
Leg Curl
3
10-12 reps
70%
6
Standing Calf Raise
3
10-15 reps
70%
7
Abs Crunch (Machine)
3
12-15 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
75%
80%
85%
2
Leg Press
3
8-12 reps
70%
3
Romanian Deadlift (Barbell)
3
8-10 reps
70%
4
Leg Extension
3
10-12 reps
70%
5
Leg Curl
3
10-12 reps
70%
6
Standing Calf Raise
3
10-15 reps
70%
7
Abs Crunch (Machine)
3
12-15 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
75%
80%
85%
2
Leg Press
3
8-12 reps
70%
3
Romanian Deadlift (Barbell)
3
8-10 reps
70%
4
Leg Extension
3
10-12 reps
70%
5
Leg Curl
3
10-12 reps
70%
6
Standing Calf Raise
3
10-15 reps
70%
7
Abs Crunch (Machine)
3
12-15 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
75%
80%
85%
2
Leg Press
3
8-12 reps
70%
3
Romanian Deadlift (Barbell)
3
8-10 reps
70%
4
Leg Extension
3
10-12 reps
70%
5
Leg Curl
3
10-12 reps
70%
6
Standing Calf Raise
3
10-15 reps
70%
7
Abs Crunch (Machine)
3
12-15 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
75%
80%
85%
2
Leg Press
3
8-12 reps
70%
3
Romanian Deadlift (Barbell)
3
8-10 reps
70%
4
Leg Extension
3
10-12 reps
70%
5
Leg Curl
3
10-12 reps
70%
6
Standing Calf Raise
3
10-15 reps
70%
7
Abs Crunch (Machine)
3
12-15 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
75%
80%
85%
2
Leg Press
3
8-12 reps
70%
3
Romanian Deadlift (Barbell)
3
8-10 reps
70%
4
Leg Extension
3
10-12 reps
70%
5
Leg Curl
3
10-12 reps
70%
6
Standing Calf Raise
3
10-15 reps
70%
7
Abs Crunch (Machine)
3
12-15 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
70%
75%
80%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
70%
3
Chest Fly (Cable)
3
10-12 reps
70%
4
Seated Row (Cable)
3
8-12 reps
70%
5
Pull-Up (Weighted)
3
10+ reps
70%
6
Lateral Raise (Dumbbell)
3
12-15 reps
70%
7
Incline Curl (Dumbbell)
3
10-12 reps
70%
8
Tricep Extension (Cable)
3
10-12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
70%
75%
80%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
70%
3
Chest Fly (Cable)
3
10-12 reps
70%
4
Seated Row (Cable)
3
8-12 reps
70%
5
Pull-Up (Weighted)
3
10+ reps
70%
6
Lateral Raise (Dumbbell)
3
12-15 reps
70%
7
Incline Curl (Dumbbell)
3
10-12 reps
70%
8
Tricep Extension (Cable)
3
10-12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
70%
75%
80%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
70%
3
Chest Fly (Cable)
3
10-12 reps
70%
4
Seated Row (Cable)
3
8-12 reps
70%
5
Pull-Up (Weighted)
3
10+ reps
70%
6
Lateral Raise (Dumbbell)
3
12-15 reps
70%
7
Incline Curl (Dumbbell)
3
10-12 reps
70%
8
Tricep Extension (Cable)
3
10-12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
70%
75%
80%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
70%
3
Chest Fly (Cable)
3
10-12 reps
70%
4
Seated Row (Cable)
3
8-12 reps
70%
5
Pull-Up (Weighted)
3
10+ reps
70%
6
Lateral Raise (Dumbbell)
3
12-15 reps
70%
7
Incline Curl (Dumbbell)
3
10-12 reps
70%
8
Tricep Extension (Cable)
3
10-12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
70%
75%
80%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
70%
3
Chest Fly (Cable)
3
10-12 reps
70%
4
Seated Row (Cable)
3
8-12 reps
70%
5
Pull-Up (Weighted)
3
10+ reps
70%
6
Lateral Raise (Dumbbell)
3
12-15 reps
70%
7
Incline Curl (Dumbbell)
3
10-12 reps
70%
8
Tricep Extension (Cable)
3
10-12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
70%
75%
80%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
70%
3
Chest Fly (Cable)
3
10-12 reps
70%
4
Seated Row (Cable)
3
8-12 reps
70%
5
Pull-Up (Weighted)
3
10+ reps
70%
6
Lateral Raise (Dumbbell)
3
12-15 reps
70%
7
Incline Curl (Dumbbell)
3
10-12 reps
70%
8
Tricep Extension (Cable)
3
10-12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
70%
75%
80%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
70%
3
Chest Fly (Cable)
3
10-12 reps
70%
4
Seated Row (Cable)
3
8-12 reps
70%
5
Pull-Up (Weighted)
3
10+ reps
70%
6
Lateral Raise (Dumbbell)
3
12-15 reps
70%
7
Incline Curl (Dumbbell)
3
10-12 reps
70%
8
Tricep Extension (Cable)
3
10-12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
70%
75%
80%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
70%
3
Chest Fly (Cable)
3
10-12 reps
70%
4
Seated Row (Cable)
3
8-12 reps
70%
5
Pull-Up (Weighted)
3
10+ reps
70%
6
Lateral Raise (Dumbbell)
3
12-15 reps
70%
7
Incline Curl (Dumbbell)
3
10-12 reps
70%
8
Tricep Extension (Cable)
3
10-12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
70%
75%
80%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
70%
3
Chest Fly (Cable)
3
10-12 reps
70%
4
Seated Row (Cable)
3
8-12 reps
70%
5
Pull-Up (Weighted)
3
10+ reps
70%
6
Lateral Raise (Dumbbell)
3
12-15 reps
70%
7
Incline Curl (Dumbbell)
3
10-12 reps
70%
8
Tricep Extension (Cable)
3
10-12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
70%
75%
80%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
70%
3
Chest Fly (Cable)
3
10-12 reps
70%
4
Seated Row (Cable)
3
8-12 reps
70%
5
Pull-Up (Weighted)
3
10+ reps
70%
6
Lateral Raise (Dumbbell)
3
12-15 reps
70%
7
Incline Curl (Dumbbell)
3
10-12 reps
70%
8
Tricep Extension (Cable)
3
10-12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
70%
75%
80%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
70%
3
Chest Fly (Cable)
3
10-12 reps
70%
4
Seated Row (Cable)
3
8-12 reps
70%
5
Pull-Up (Weighted)
3
10+ reps
70%
6
Lateral Raise (Dumbbell)
3
12-15 reps
70%
7
Incline Curl (Dumbbell)
3
10-12 reps
70%
8
Tricep Extension (Cable)
3
10-12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
70%
75%
80%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
70%
3
Chest Fly (Cable)
3
10-12 reps
70%
4
Seated Row (Cable)
3
8-12 reps
70%
5
Pull-Up (Weighted)
3
10+ reps
70%
6
Lateral Raise (Dumbbell)
3
12-15 reps
70%
7
Incline Curl (Dumbbell)
3
10-12 reps
70%
8
Tricep Extension (Cable)
3
10-12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
70%
3
Leg Extension
3
10-12 reps
70%
4
Leg Curl
3
10-12 reps
70%
5
Standing Calf Raise
3
10-15 reps
70%
6
Hanging Leg Raise
3
15+ reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
70%
3
Leg Extension
3
10-12 reps
70%
4
Leg Curl
3
10-12 reps
70%
5
Standing Calf Raise
3
10-15 reps
70%
6
Hanging Leg Raise
3
15+ reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
70%
3
Leg Extension
3
10-12 reps
70%
4
Leg Curl
3
10-12 reps
70%
5
Standing Calf Raise
3
10-15 reps
70%
6
Hanging Leg Raise
3
15+ reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
70%
3
Leg Extension
3
10-12 reps
70%
4
Leg Curl
3
10-12 reps
70%
5
Standing Calf Raise
3
10-15 reps
70%
6
Hanging Leg Raise
3
15+ reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
70%
3
Leg Extension
3
10-12 reps
70%
4
Leg Curl
3
10-12 reps
70%
5
Standing Calf Raise
3
10-15 reps
70%
6
Hanging Leg Raise
3
15+ reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
70%
3
Leg Extension
3
10-12 reps
70%
4
Leg Curl
3
10-12 reps
70%
5
Standing Calf Raise
3
10-15 reps
70%
6
Hanging Leg Raise
3
15+ reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
70%
3
Leg Extension
3
10-12 reps
70%
4
Leg Curl
3
10-12 reps
70%
5
Standing Calf Raise
3
10-15 reps
70%
6
Hanging Leg Raise
3
15+ reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
70%
3
Leg Extension
3
10-12 reps
70%
4
Leg Curl
3
10-12 reps
70%
5
Standing Calf Raise
3
10-15 reps
70%
6
Hanging Leg Raise
3
15+ reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
70%
3
Leg Extension
3
10-12 reps
70%
4
Leg Curl
3
10-12 reps
70%
5
Standing Calf Raise
3
10-15 reps
70%
6
Hanging Leg Raise
3
15+ reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
70%
3
Leg Extension
3
10-12 reps
70%
4
Leg Curl
3
10-12 reps
70%
5
Standing Calf Raise
3
10-15 reps
70%
6
Hanging Leg Raise
3
15+ reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
70%
3
Leg Extension
3
10-12 reps
70%
4
Leg Curl
3
10-12 reps
70%
5
Standing Calf Raise
3
10-15 reps
70%
6
Hanging Leg Raise
3
15+ reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
70%
3
Leg Extension
3
10-12 reps
70%
4
Leg Curl
3
10-12 reps
70%
5
Standing Calf Raise
3
10-15 reps
70%
6
Hanging Leg Raise
3
15+ reps
70%
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
75%
80%
85%
2
Leg Press
3 Sets
8-12 Reps
70%
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
70%
4
Leg Extension
3 Sets
10-12 Reps
70%
5
Leg Curl
3 Sets
10-12 Reps
70%
6
Standing Calf Raise
3 Sets
10-15 Reps
70%
7
Abs Crunch (Machine)
3 Sets
12-15 Reps
70%
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
70%
75%
80%
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
70%
3
Chest Fly (Cable)
3 Sets
10-12 Reps
70%
4
Seated Row (Cable)
3 Sets
8-12 Reps
70%
5
Pull-Up (Weighted)
3 Sets
10+ Reps
70%
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
70%
7
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
70%
8
Tricep Extension (Cable)
3 Sets
10-12 Reps
70%
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
75%
80%
85%
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
75%
3
Chest Fly (Cable)
3 Sets
8-12 Reps
70%
4
Seated Row (Cable)
3 Sets
6-10 Reps
70%
5
Lat Pulldown
3 Sets
8-12 Reps
70%
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
70%
7
Preacher Curl (Barbell)
3 Sets
10-12 Reps
70%
8
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
70%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
75%
80%
85%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
70%
3
Leg Extension
3 Sets
10-12 Reps
70%
4
Leg Curl
3 Sets
10-12 Reps
70%
5
Standing Calf Raise
3 Sets
10-15 Reps
70%
6
Hanging Leg Raise
3 Sets
15+ Reps
70%