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!

Muscle Engagement

Front

Back

MuscleSet

Hamstrings

12.4%

Quadriceps

10.8%

Upper Back

9.9%

Glutes

8.4%

Chest

8.3%

Lats

7.7%

Front Delts

7.4%

Abs

5.8%

Middle Delts

5.5%

Lower Back

5.1%

Rear Delts

4.4%

Biceps

4.4%

Calves

3.7%

Triceps

3.6%

Adductors

1.8%

Forearms

0.4%

Abductors

0.4%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

12 reps

Lunge (Dumbbell)

12 reps

Leg Extension

10 reps

Leg Curl

10 reps

Seated Calf Raise

14 reps

Day 1

Squat (Barbell)

12 reps

Lunge (Dumbbell)

12 reps

Leg Extension

10 reps

Leg Curl

10 reps

Seated Calf Raise

14 reps

Day 1

Squat (Barbell)

12 reps

Lunge (Dumbbell)

12 reps

Leg Extension

10 reps

Leg Curl

10 reps

Seated Calf Raise

14 reps

Day 1

Squat (Barbell)

12 reps

Lunge (Dumbbell)

12 reps

Leg Extension

10 reps

Leg Curl

10 reps

Seated Calf Raise

14 reps

Day 2

Bench Press (Barbell)

12 reps

Overhead Press (Barbell)

12 reps

Chest Fly (Machine)

10 reps

Rear Delt Fly (Machine)

10 reps

Lateral Raise (Cable)

10 reps

Hanging Leg Raise

10 reps

Day 2

Bench Press (Barbell)

12 reps

Overhead Press (Barbell)

12 reps

Chest Fly (Machine)

10 reps

Rear Delt Fly (Machine)

10 reps

Lateral Raise (Cable)

10 reps

Hanging Leg Raise

10 reps

Day 2

Bench Press (Barbell)

12 reps

Overhead Press (Barbell)

12 reps

Chest Fly (Machine)

10 reps

Rear Delt Fly (Machine)

10 reps

Lateral Raise (Cable)

10 reps

Hanging Leg Raise

10 reps

Day 2

Bench Press (Barbell)

12 reps

Overhead Press (Barbell)

12 reps

Chest Fly (Machine)

10 reps

Rear Delt Fly (Machine)

10 reps

Lateral Raise (Cable)

10 reps

Hanging Leg Raise

10 reps

Day 3

Romanian Deadlift (Barbell)

12 reps

Lat Pulldown

12 reps

Seated Row (Cable)

10 reps

Hyperextension

10 reps

Bicep Curl (EZ Bar)

12 reps

Day 3

Romanian Deadlift (Barbell)

12 reps

Lat Pulldown

12 reps

Seated Row (Cable)

10 reps

Hyperextension

10 reps

Bicep Curl (EZ Bar)

12 reps

Day 3

Romanian Deadlift (Barbell)

12 reps

Lat Pulldown

12 reps

Seated Row (Cable)

10 reps

Hyperextension

10 reps

Bicep Curl (EZ Bar)

12 reps

Day 3

Romanian Deadlift (Barbell)

12 reps

Lat Pulldown

12 reps

Seated Row (Cable)

10 reps

Hyperextension

10 reps

Bicep Curl (EZ Bar)

12 reps

Day 4

Squat (Paused)

12 reps

Leg Press

12 reps

Leg Extension

10 reps

Leg Curl

10 reps

Seated Calf Raise

14 reps

Day 4

Squat (Paused)

12 reps

Leg Press

12 reps

Leg Extension

10 reps

Leg Curl

10 reps

Seated Calf Raise

14 reps

Day 4

Squat (Paused)

12 reps

Leg Press

12 reps

Leg Extension

10 reps

Leg Curl

10 reps

Seated Calf Raise

14 reps

Day 4

Squat (Paused)

12 reps

Leg Press

12 reps

Leg Extension

10 reps

Leg Curl

10 reps

Seated Calf Raise

14 reps

Day 5

Incline Bench Press (Dumbbell)

12 reps

Rear Delt Fly (Dumbbell)

10 reps

Chest Fly (Cable)

10 reps

Lateral Raise (Dumbbell)

10 reps

Day 5

Incline Bench Press (Dumbbell)

12 reps

Rear Delt Fly (Dumbbell)

10 reps

Chest Fly (Cable)

10 reps

Lateral Raise (Dumbbell)

10 reps

Day 5

Incline Bench Press (Dumbbell)

12 reps

Rear Delt Fly (Dumbbell)

10 reps

Chest Fly (Cable)

10 reps

Lateral Raise (Dumbbell)

10 reps

Day 5

Incline Bench Press (Dumbbell)

12 reps

Rear Delt Fly (Dumbbell)

10 reps

Chest Fly (Cable)

10 reps

Lateral Raise (Dumbbell)

10 reps

Day 6

Good Morning

10 reps

One Arm Bent Over Row

12 reps

Chest Supported Row (Machine)

10 reps

Lat Prayer

12 reps

Cable Crunch

14 reps

Day 6

Good Morning

10 reps

One Arm Bent Over Row

12 reps

Chest Supported Row (Machine)

10 reps

Lat Prayer

12 reps

Cable Crunch

14 reps

Day 6

Good Morning

10 reps

One Arm Bent Over Row

12 reps

Chest Supported Row (Machine)

10 reps

Lat Prayer

12 reps

Cable Crunch

14 reps

Day 6

Good Morning

10 reps

One Arm Bent Over Row

12 reps

Chest Supported Row (Machine)

10 reps

Lat Prayer

12 reps

Cable Crunch

14 reps

Day 1

Squat (Barbell)

3 Sets

12 Reps

Lunge (Dumbbell)

3 Sets

12 Reps

Leg Extension

3 Sets

10 Reps

Leg Curl

3 Sets

10 Reps

Seated Calf Raise

3 Sets

14 Reps

Day 2

Bench Press (Barbell)

3 Sets

12 Reps

Overhead Press (Barbell)

3 Sets

12 Reps

Chest Fly (Machine)

3 Sets

10 Reps

Rear Delt Fly (Machine)

3 Sets

10 Reps

Lateral Raise (Cable)

3 Sets

10 Reps

Hanging Leg Raise

3 Sets

10 Reps

Day 3

Romanian Deadlift (Barbell)

3 Sets

12 Reps

Lat Pulldown

3 Sets

12 Reps

Seated Row (Cable)

3 Sets

10 Reps

Hyperextension

3 Sets

10 Reps

Bicep Curl (EZ Bar)

3 Sets

12 Reps

Day 4

Squat (Paused)

3 Sets

12 Reps

Leg Press

3 Sets

12 Reps

Leg Extension

2 Sets

10 Reps

Leg Curl

3 Sets

10 Reps

Seated Calf Raise

3 Sets

14 Reps

Day 5

Incline Bench Press (Dumbbell)

4 Sets

12 Reps

Rear Delt Fly (Dumbbell)

3 Sets

10 Reps

Chest Fly (Cable)

4 Sets

10 Reps

Lateral Raise (Dumbbell)

3 Sets

10 Reps

Day 6

Good Morning

3 Sets

10 Reps

One Arm Bent Over Row

3 Sets

12 Reps

Chest Supported Row (Machine)

3 Sets

10 Reps

Lat Prayer

3 Sets

12 Reps

Cable Crunch

3 Sets

14 Reps