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The Staller's Program (Unstalled Version)

by Mendel J.
1 athletes joined

Program Description

Being very nice and punctual.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 10, 2024 01:25
  • Last Edited
    Jun 18, 2025 12:33

Summary

Unlock your full potential with The Staller's Program (Unstalled Version), a dynamic 4-week training regimen designed for serious lifters. Committing to six days a week, you'll tackle a balanced split of legs, push, and pull workouts, incorporating essential barbell and machine exercises. Each session is structured to maximize strength gains and enhance muscle definition, ensuring you stay engaged and challenged. Get ready to break through plateaus and redefine your limits!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Calf Raise
3
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Calf Raise
3
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Calf Raise
3
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
-
2
Lunge (Dumbbell)
2
12 reps
-
3
Leg Extension
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Seated Calf Raise
2
14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3A
Chest Fly (Machine)
3
10 reps
-
3B
Rear Delt Fly (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3A
Chest Fly (Machine)
3
10 reps
-
3B
Rear Delt Fly (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3A
Chest Fly (Machine)
3
10 reps
-
3B
Rear Delt Fly (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
-
2
Overhead Press (Barbell)
2
12 reps
-
3A
Chest Fly (Machine)
2
10 reps
-
3B
Rear Delt Fly (Machine)
2
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Hanging Leg Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hyperextension
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hyperextension
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hyperextension
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
12 reps
-
2
Lat Pulldown
2
12 reps
-
3
Seated Row (Cable)
2
10 reps
-
4
Hyperextension
2
10 reps
-
5
Bicep Curl (EZ Bar)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
2
10 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Calf Raise
3
14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
2
10 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Calf Raise
3
14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
2
10 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Calf Raise
3
14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
12 reps
-
2
Leg Press
2
12 reps
-
3
Leg Extension
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Seated Calf Raise
2
14 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
4
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
-
2
Rear Delt Fly (Dumbbell)
2
10 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
-
2
One Arm Bent Over Row
3
12 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Lat Prayer
3
12 reps
-
5
Cable Crunch
3
14 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
-
2
One Arm Bent Over Row
3
12 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Lat Prayer
3
12 reps
-
5
Cable Crunch
3
14 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
-
2
One Arm Bent Over Row
3
12 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Lat Prayer
3
12 reps
-
5
Cable Crunch
3
14 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
10 reps
-
2
One Arm Bent Over Row
2
12 reps
-
3
Chest Supported Row (Machine)
2
10 reps
-
4
Lat Prayer
2
12 reps
-
5
Cable Crunch
2
14 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
12 Reps
-
2
Lunge (Dumbbell)
3 Sets
12 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Leg Curl
3 Sets
10 Reps
-
5
Seated Calf Raise
3 Sets
14 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
-
2
Overhead Press (Barbell)
3 Sets
12 Reps
-
3A
Chest Fly (Machine)
3 Sets
10 Reps
-
3B
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
3 Sets
10 Reps
-
5
Hanging Leg Raise
3 Sets
10 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Hyperextension
3 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
Day 4
1
Squat (Paused)
3 Sets
12 Reps
-
2
Leg Press
3 Sets
12 Reps
-
3
Leg Extension
2 Sets
10 Reps
-
4
Leg Curl
3 Sets
10 Reps
-
5
Seated Calf Raise
3 Sets
14 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
2
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
3
Chest Fly (Cable)
4 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
Day 6
1
Good Morning
3 Sets
10 Reps
-
2
One Arm Bent Over Row
3 Sets
12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
10 Reps
-
4
Lat Prayer
3 Sets
12 Reps
-
5
Cable Crunch
3 Sets
14 Reps
-