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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 24, 2025 04:13

Summary

Experience a balanced and effective 12-week training program with "Da Upper/lower wun." Designed for four days a week, this program emphasizes both upper and lower body strength, utilizing a variety of compound and isolation exercises. You'll focus on key lifts such as squats and overhead presses, ensuring comprehensive muscle engagement and growth. With a full gym setup, you'll have access to the equipment you need to push your limits and achieve your fitness goals. Get ready to transform your strength and physique!
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
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
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%