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Upper Lower 4 Day split

by Nathan C.

Program Description

This beginner-friendly upper/lower split workout plan is designed to help you lose weight while building muscle, training four times a week. Two sessions focus on the upper body and two on the lower, allowing balanced development and proper recovery. Each workout includes a mix of strength and light cardio elements to increase calorie burn and support fat loss. The plan is easy to follow and gradually builds intensity, making it perfect for beginners aiming to tone up, get stronger, and feel more energetic.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 22, 2025 12:56
  • Last Edited
    Jul 22, 2025 12:56
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Lateral Raise (Machine)
2
8 reps
-
6
Seated Row (Cable)
2
8 reps
-
7
Lat Pulldown
2
8 reps
-
8
Tricep Extension (Cable)
2
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Lateral Raise (Machine)
2
8 reps
-
6
Seated Row (Cable)
2
8 reps
-
7
Lat Pulldown
2
8 reps
-
8
Tricep Extension (Cable)
2
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Lateral Raise (Machine)
2
8 reps
-
6
Seated Row (Cable)
2
8 reps
-
7
Lat Pulldown
2
8 reps
-
8
Tricep Extension (Cable)
2
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Lateral Raise (Machine)
2
8 reps
-
6
Seated Row (Cable)
2
8 reps
-
7
Lat Pulldown
2
8 reps
-
8
Tricep Extension (Cable)
2
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Lateral Raise (Machine)
2
8 reps
-
6
Seated Row (Cable)
2
8 reps
-
7
Lat Pulldown
2
8 reps
-
8
Tricep Extension (Cable)
2
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Lateral Raise (Machine)
2
8 reps
-
6
Seated Row (Cable)
2
8 reps
-
7
Lat Pulldown
2
8 reps
-
8
Tricep Extension (Cable)
2
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Lateral Raise (Machine)
2
8 reps
-
6
Seated Row (Cable)
2
8 reps
-
7
Lat Pulldown
2
8 reps
-
8
Tricep Extension (Cable)
2
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Lateral Raise (Machine)
2
8 reps
-
6
Seated Row (Cable)
2
8 reps
-
7
Lat Pulldown
2
8 reps
-
8
Tricep Extension (Cable)
2
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Lateral Raise (Machine)
2
8 reps
-
6
Seated Row (Cable)
2
8 reps
-
7
Lat Pulldown
2
8 reps
-
8
Tricep Extension (Cable)
2
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Lateral Raise (Machine)
2
8 reps
-
6
Seated Row (Cable)
2
8 reps
-
7
Lat Pulldown
2
8 reps
-
8
Tricep Extension (Cable)
2
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Lateral Raise (Machine)
2
8 reps
-
6
Seated Row (Cable)
2
8 reps
-
7
Lat Pulldown
2
8 reps
-
8
Tricep Extension (Cable)
2
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Lateral Raise (Machine)
2
8 reps
-
6
Seated Row (Cable)
2
8 reps
-
7
Lat Pulldown
2
8 reps
-
8
Tricep Extension (Cable)
2
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Lateral Raise (Machine)
2
8 reps
-
6
Seated Row (Cable)
2
8 reps
-
7
Lat Pulldown
2
8 reps
-
8
Tricep Extension (Cable)
2
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Lateral Raise (Machine)
2
8 reps
-
6
Seated Row (Cable)
2
8 reps
-
7
Lat Pulldown
2
8 reps
-
8
Tricep Extension (Cable)
2
8 reps
-
9
Preacher Curl (Barbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Press (45 Degrees)
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Decline Crunch
2
8 reps
-
8
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Press (45 Degrees)
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Decline Crunch
2
8 reps
-
8
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Press (45 Degrees)
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Decline Crunch
2
8 reps
-
8
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Press (45 Degrees)
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Decline Crunch
2
8 reps
-
8
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Press (45 Degrees)
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Decline Crunch
2
8 reps
-
8
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Press (45 Degrees)
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Decline Crunch
2
8 reps
-
8
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Press (45 Degrees)
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Decline Crunch
2
8 reps
-
8
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Press (45 Degrees)
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Decline Crunch
2
8 reps
-
8
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Press (45 Degrees)
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Decline Crunch
2
8 reps
-
8
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Press (45 Degrees)
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Decline Crunch
2
8 reps
-
8
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Press (45 Degrees)
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Decline Crunch
2
8 reps
-
8
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Press (45 Degrees)
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Decline Crunch
2
8 reps
-
8
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Press (45 Degrees)
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Decline Crunch
2
8 reps
-
8
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Press (45 Degrees)
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Decline Crunch
2
8 reps
-
8
Standing Calf Raise
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Bicep Curl (Cable)
2
8 reps
-
6
Lat Pulldown
2
8 reps
-
7
Seated Row (Cable)
2
8 reps
-
8
Overhead Tricep Extension (Cable)
2
8 reps
-
9
Wrist Curls
2
8 reps
-
10
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Bicep Curl (Cable)
2
8 reps
-
6
Lat Pulldown
2
8 reps
-
7
Seated Row (Cable)
2
8 reps
-
8
Overhead Tricep Extension (Cable)
2
8 reps
-
9
Wrist Curls
2
8 reps
-
10
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Bicep Curl (Cable)
2
8 reps
-
6
Lat Pulldown
2
8 reps
-
7
Seated Row (Cable)
2
8 reps
-
8
Overhead Tricep Extension (Cable)
2
8 reps
-
9
Wrist Curls
2
8 reps
-
10
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Bicep Curl (Cable)
2
8 reps
-
6
Lat Pulldown
2
8 reps
-
7
Seated Row (Cable)
2
8 reps
-
8
Overhead Tricep Extension (Cable)
2
8 reps
-
9
Wrist Curls
2
8 reps
-
10
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Bicep Curl (Cable)
2
8 reps
-
6
Lat Pulldown
2
8 reps
-
7
Seated Row (Cable)
2
8 reps
-
8
Overhead Tricep Extension (Cable)
2
8 reps
-
9
Wrist Curls
2
8 reps
-
10
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Bicep Curl (Cable)
2
8 reps
-
6
Lat Pulldown
2
8 reps
-
7
Seated Row (Cable)
2
8 reps
-
8
Overhead Tricep Extension (Cable)
2
8 reps
-
9
Wrist Curls
2
8 reps
-
10
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Bicep Curl (Cable)
2
8 reps
-
6
Lat Pulldown
2
8 reps
-
7
Seated Row (Cable)
2
8 reps
-
8
Overhead Tricep Extension (Cable)
2
8 reps
-
9
Wrist Curls
2
8 reps
-
10
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Bicep Curl (Cable)
2
8 reps
-
6
Lat Pulldown
2
8 reps
-
7
Seated Row (Cable)
2
8 reps
-
8
Overhead Tricep Extension (Cable)
2
8 reps
-
9
Wrist Curls
2
8 reps
-
10
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Bicep Curl (Cable)
2
8 reps
-
6
Lat Pulldown
2
8 reps
-
7
Seated Row (Cable)
2
8 reps
-
8
Overhead Tricep Extension (Cable)
2
8 reps
-
9
Wrist Curls
2
8 reps
-
10
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Bicep Curl (Cable)
2
8 reps
-
6
Lat Pulldown
2
8 reps
-
7
Seated Row (Cable)
2
8 reps
-
8
Overhead Tricep Extension (Cable)
2
8 reps
-
9
Wrist Curls
2
8 reps
-
10
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Bicep Curl (Cable)
2
8 reps
-
6
Lat Pulldown
2
8 reps
-
7
Seated Row (Cable)
2
8 reps
-
8
Overhead Tricep Extension (Cable)
2
8 reps
-
9
Wrist Curls
2
8 reps
-
10
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Bicep Curl (Cable)
2
8 reps
-
6
Lat Pulldown
2
8 reps
-
7
Seated Row (Cable)
2
8 reps
-
8
Overhead Tricep Extension (Cable)
2
8 reps
-
9
Wrist Curls
2
8 reps
-
10
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Bicep Curl (Cable)
2
8 reps
-
6
Lat Pulldown
2
8 reps
-
7
Seated Row (Cable)
2
8 reps
-
8
Overhead Tricep Extension (Cable)
2
8 reps
-
9
Wrist Curls
2
8 reps
-
10
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Chest Fly (Machine)
2
8 reps
-
4
Rear Delt Fly (Machine)
2
8 reps
-
5
Bicep Curl (Cable)
2
8 reps
-
6
Lat Pulldown
2
8 reps
-
7
Seated Row (Cable)
2
8 reps
-
8
Overhead Tricep Extension (Cable)
2
8 reps
-
9
Wrist Curls
2
8 reps
-
10
Preacher Curl (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Leg Raise (Captain's Chair)
2
8 reps
-
3
Hip Abductor (Machine)
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Lying Leg Curl
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
8
Decline Crunch
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Leg Raise (Captain's Chair)
2
8 reps
-
3
Hip Abductor (Machine)
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Lying Leg Curl
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
8
Decline Crunch
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Leg Raise (Captain's Chair)
2
8 reps
-
3
Hip Abductor (Machine)
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Lying Leg Curl
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
8
Decline Crunch
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Leg Raise (Captain's Chair)
2
8 reps
-
3
Hip Abductor (Machine)
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Lying Leg Curl
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
8
Decline Crunch
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Leg Raise (Captain's Chair)
2
8 reps
-
3
Hip Abductor (Machine)
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Lying Leg Curl
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
8
Decline Crunch
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Leg Raise (Captain's Chair)
2
8 reps
-
3
Hip Abductor (Machine)
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Lying Leg Curl
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
8
Decline Crunch
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Leg Raise (Captain's Chair)
2
8 reps
-
3
Hip Abductor (Machine)
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Lying Leg Curl
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
8
Decline Crunch
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Leg Raise (Captain's Chair)
2
8 reps
-
3
Hip Abductor (Machine)
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Lying Leg Curl
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
8
Decline Crunch
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Leg Raise (Captain's Chair)
2
8 reps
-
3
Hip Abductor (Machine)
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Lying Leg Curl
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
8
Decline Crunch
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Leg Raise (Captain's Chair)
2
8 reps
-
3
Hip Abductor (Machine)
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Lying Leg Curl
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
8
Decline Crunch
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Leg Raise (Captain's Chair)
2
8 reps
-
3
Hip Abductor (Machine)
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Lying Leg Curl
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
8
Decline Crunch
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Leg Raise (Captain's Chair)
2
8 reps
-
3
Hip Abductor (Machine)
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Lying Leg Curl
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
8
Decline Crunch
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Leg Raise (Captain's Chair)
2
8 reps
-
3
Hip Abductor (Machine)
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Lying Leg Curl
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
8
Decline Crunch
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Leg Raise (Captain's Chair)
2
8 reps
-
3
Hip Abductor (Machine)
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Lying Leg Curl
2
8 reps
-
6
Hack Squat
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
8
Decline Crunch
2
8 reps
-
Week 1
1 / 14 Weeks
Day 1
1
Treadmill
1 Set
20 mins
-
2
Incline Chest Press (Machine)
2 Sets
8 Reps
-
3
Chest Fly (Machine)
2 Sets
8 Reps
-
4
Rear Delt Fly (Machine)
2 Sets
8 Reps
-
5
Lateral Raise (Machine)
2 Sets
8 Reps
-
6
Seated Row (Cable)
2 Sets
8 Reps
-
7
Lat Pulldown
2 Sets
8 Reps
-
8
Tricep Extension (Cable)
2 Sets
8 Reps
-
9
Preacher Curl (Barbell)
2 Sets
8 Reps
-
Day 2
1
Treadmill
1 Set
20 mins
-
2
Hip Abductor (Machine)
2 Sets
8 Reps
-
3
Leg Extension
2 Sets
8 Reps
-
4
Leg Curl
2 Sets
8 Reps
-
5
Leg Press (45 Degrees)
2 Sets
8 Reps
-
6
Hack Squat
2 Sets
8 Reps
-
7
Decline Crunch
2 Sets
8 Reps
-
8
Standing Calf Raise
2 Sets
8 Reps
-
Day 3
1
Treadmill
1 Set
20 mins
-
2
Incline Chest Press (Machine)
2 Sets
8 Reps
-
3
Chest Fly (Machine)
2 Sets
8 Reps
-
4
Rear Delt Fly (Machine)
2 Sets
8 Reps
-
5
Bicep Curl (Cable)
2 Sets
8 Reps
-
6
Lat Pulldown
2 Sets
8 Reps
-
7
Seated Row (Cable)
2 Sets
8 Reps
-
8
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
-
9
Wrist Curls
2 Sets
8 Reps
-
10
Preacher Curl (Barbell)
2 Sets
8 Reps
-
Day 4
1
Treadmill
1 Set
20 mins
-
2
Leg Raise (Captain's Chair)
2 Sets
8 Reps
-
3
Hip Abductor (Machine)
2 Sets
8 Reps
-
4
Leg Curl
2 Sets
8 Reps
-
5
Lying Leg Curl
2 Sets
8 Reps
-
6
Hack Squat
2 Sets
8 Reps
-
7
Standing Calf Raise
2 Sets
8 Reps
-
8
Decline Crunch
2 Sets
8 Reps
-