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Men’s Legs/Back, Upper

by Ellie Ferrell
1 athletes joined

Program Description

The Men’s 4-Day Legs/Back, Upper Hypertrophy Program is designed to target major muscle groups for optimal strength and size. Split into four intense training days, this program focuses on building powerful legs and back muscles, while sculpting the upper body for maximum hypertrophy. Ideal for those seeking balanced muscle growth and increased strength, each workout is tailored to challenge and promote consistent progress.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 22, 2024 03:04
  • Last Edited
    Jun 18, 2025 08:23

Summary

Unleash your strength with this comprehensive 10-week program designed specifically for men, focusing on legs, back, and upper body. Committing to five days a week, you'll engage in a variety of exercises that target major muscle groups, including barbell and dumbbell movements, ensuring balanced development and increased power. Each workout is crafted to challenge your limits and promote growth, making it perfect for those ready to elevate their fitness game. Equip yourself with the tools of a full gym and get ready to transform your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
3-5 reps
6-10 reps
-
-
2
Upright Row (Barbell)
3
6-10 reps
-
3
Pec Fly (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
4
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-10 reps
-
7
Hammer Curl (Cable)
2
10-15 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
3-5 reps
6-10 reps
-
-
2
Upright Row (Barbell)
3
6-10 reps
-
3
Pec Fly (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
4
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-10 reps
-
7
Hammer Curl (Cable)
2
10-15 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
3-5 reps
6-10 reps
-
-
2
Upright Row (Barbell)
3
6-10 reps
-
3
Pec Fly (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
4
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-10 reps
-
7
Hammer Curl (Cable)
2
10-15 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
3-5 reps
6-10 reps
-
-
2
Upright Row (Barbell)
3
6-10 reps
-
3
Pec Fly (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
4
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-10 reps
-
7
Hammer Curl (Cable)
2
10-15 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
3-5 reps
6-10 reps
-
-
2
Upright Row (Barbell)
3
6-10 reps
-
3
Pec Fly (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
4
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-10 reps
-
7
Hammer Curl (Cable)
2
10-15 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
3-5 reps
6-10 reps
-
-
2
Upright Row (Barbell)
3
6-10 reps
-
3
Pec Fly (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
4
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-10 reps
-
7
Hammer Curl (Cable)
2
10-15 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
3-5 reps
6-10 reps
-
-
2
Upright Row (Barbell)
3
6-10 reps
-
3
Pec Fly (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
4
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-10 reps
-
7
Hammer Curl (Cable)
2
10-15 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
3-5 reps
6-10 reps
-
-
2
Upright Row (Barbell)
3
6-10 reps
-
3
Pec Fly (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
4
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-10 reps
-
7
Hammer Curl (Cable)
2
10-15 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
3-5 reps
6-10 reps
-
-
2
Upright Row (Barbell)
3
6-10 reps
-
3
Pec Fly (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
4
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-10 reps
-
7
Hammer Curl (Cable)
2
10-15 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
3-5 reps
6-10 reps
-
-
2
Upright Row (Barbell)
3
6-10 reps
-
3
Pec Fly (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
4
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-10 reps
-
7
Hammer Curl (Cable)
2
10-15 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
4
8-12 reps
-
6
Single Arm Row (Cable)
3
6-10 reps
-
7
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
8
Hanging Leg Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
4
8-12 reps
-
6
Single Arm Row (Cable)
3
6-10 reps
-
7
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
8
Hanging Leg Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
4
8-12 reps
-
6
Single Arm Row (Cable)
3
6-10 reps
-
7
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
8
Hanging Leg Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
4
8-12 reps
-
6
Single Arm Row (Cable)
3
6-10 reps
-
7
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
8
Hanging Leg Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
4
8-12 reps
-
6
Single Arm Row (Cable)
3
6-10 reps
-
7
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
8
Hanging Leg Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
4
8-12 reps
-
6
Single Arm Row (Cable)
3
6-10 reps
-
7
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
8
Hanging Leg Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
4
8-12 reps
-
6
Single Arm Row (Cable)
3
6-10 reps
-
7
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
8
Hanging Leg Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
4
8-12 reps
-
6
Single Arm Row (Cable)
3
6-10 reps
-
7
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
8
Hanging Leg Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
4
8-12 reps
-
6
Single Arm Row (Cable)
3
6-10 reps
-
7
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
8
Hanging Leg Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
4
8-12 reps
-
6
Single Arm Row (Cable)
3
6-10 reps
-
7
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
8
Hanging Leg Raise
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Upright Row (Dumbbell)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
6-10 reps
-
5
Chest Press (Machine)
3
10-15 reps
-
6
Lateral Raise (Machine)
2
12-20 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Decline Crunch (Weighted)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Upright Row (Dumbbell)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
6-10 reps
-
5
Chest Press (Machine)
3
10-15 reps
-
6
Lateral Raise (Machine)
2
12-20 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Decline Crunch (Weighted)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Upright Row (Dumbbell)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
6-10 reps
-
5
Chest Press (Machine)
3
10-15 reps
-
6
Lateral Raise (Machine)
2
12-20 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Decline Crunch (Weighted)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Upright Row (Dumbbell)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
6-10 reps
-
5
Chest Press (Machine)
3
10-15 reps
-
6
Lateral Raise (Machine)
2
12-20 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Decline Crunch (Weighted)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Upright Row (Dumbbell)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
6-10 reps
-
5
Chest Press (Machine)
3
10-15 reps
-
6
Lateral Raise (Machine)
2
12-20 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Decline Crunch (Weighted)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Upright Row (Dumbbell)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
6-10 reps
-
5
Chest Press (Machine)
3
10-15 reps
-
6
Lateral Raise (Machine)
2
12-20 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Decline Crunch (Weighted)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Upright Row (Dumbbell)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
6-10 reps
-
5
Chest Press (Machine)
3
10-15 reps
-
6
Lateral Raise (Machine)
2
12-20 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Decline Crunch (Weighted)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Upright Row (Dumbbell)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
6-10 reps
-
5
Chest Press (Machine)
3
10-15 reps
-
6
Lateral Raise (Machine)
2
12-20 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Decline Crunch (Weighted)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Upright Row (Dumbbell)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
6-10 reps
-
5
Chest Press (Machine)
3
10-15 reps
-
6
Lateral Raise (Machine)
2
12-20 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Decline Crunch (Weighted)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Upright Row (Dumbbell)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
6-10 reps
-
5
Chest Press (Machine)
3
10-15 reps
-
6
Lateral Raise (Machine)
2
12-20 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
8
Decline Crunch (Weighted)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
10-15 reps
-
2
Deadlift (Barbell)
2
5-8 reps
-
3
Squat (Barbell)
3
10-15 reps
-
4
Back Extension
2
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Seated Calf Raise
1
3
10-15 reps
5-8 reps
-
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
10-15 reps
-
2
Deadlift (Barbell)
2
5-8 reps
-
3
Squat (Barbell)
3
10-15 reps
-
4
Back Extension
2
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Seated Calf Raise
1
3
10-15 reps
5-8 reps
-
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
10-15 reps
-
2
Deadlift (Barbell)
2
5-8 reps
-
3
Squat (Barbell)
3
10-15 reps
-
4
Back Extension
2
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Seated Calf Raise
1
3
10-15 reps
5-8 reps
-
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
10-15 reps
-
2
Deadlift (Barbell)
2
5-8 reps
-
3
Squat (Barbell)
3
10-15 reps
-
4
Back Extension
2
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Seated Calf Raise
1
3
10-15 reps
5-8 reps
-
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
10-15 reps
-
2
Deadlift (Barbell)
2
5-8 reps
-
3
Squat (Barbell)
3
10-15 reps
-
4
Back Extension
2
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Seated Calf Raise
1
3
10-15 reps
5-8 reps
-
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
10-15 reps
-
2
Deadlift (Barbell)
2
5-8 reps
-
3
Squat (Barbell)
3
10-15 reps
-
4
Back Extension
2
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Seated Calf Raise
1
3
10-15 reps
5-8 reps
-
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
10-15 reps
-
2
Deadlift (Barbell)
2
5-8 reps
-
3
Squat (Barbell)
3
10-15 reps
-
4
Back Extension
2
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Seated Calf Raise
1
3
10-15 reps
5-8 reps
-
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
10-15 reps
-
2
Deadlift (Barbell)
2
5-8 reps
-
3
Squat (Barbell)
3
10-15 reps
-
4
Back Extension
2
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Seated Calf Raise
1
3
10-15 reps
5-8 reps
-
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
10-15 reps
-
2
Deadlift (Barbell)
2
5-8 reps
-
3
Squat (Barbell)
3
10-15 reps
-
4
Back Extension
2
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Seated Calf Raise
1
3
10-15 reps
5-8 reps
-
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
10-15 reps
-
2
Deadlift (Barbell)
2
5-8 reps
-
3
Squat (Barbell)
3
10-15 reps
-
4
Back Extension
2
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Seated Calf Raise
1
3
10-15 reps
5-8 reps
-
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
Day 5
No exercises added to this day
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
6-10 Reps
-
-
2
Upright Row (Barbell)
3 Sets
6-10 Reps
-
3
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
-
4
Tricep Pushdown (Cable)
4 Sets
6-10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
-
7
Hammer Curl (Cable)
2 Sets
10-15 Reps
-
8
Abs Crunch (Machine)
2 Sets
10-15 Reps
-
Day 2
1
Hip Thrust (Machine)
3 Sets
8-12 Reps
-
2
Seated Hamstring Curl
3 Sets
8-12 Reps
-
3
Squat (Barbell)
3 Sets
5-8 Reps
-
4
Leg Press
3 Sets
8-12 Reps
-
5
Calf Raise (Leg Press)
4 Sets
8-12 Reps
-
6
Single Arm Row (Cable)
3 Sets
6-10 Reps
-
7
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
8
Hanging Leg Raise
2 Sets
12-20 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
-
2
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
3
Upright Row (Dumbbell)
2 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Cable)
4 Sets
6-10 Reps
-
5
Chest Press (Machine)
3 Sets
10-15 Reps
-
6
Lateral Raise (Machine)
2 Sets
12-20 Reps
-
7
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
8
Decline Crunch (Weighted)
2 Sets
12-20 Reps
-
Day 5
No exercises added to this day
Day 4
1
Single Leg Hip Thrust
3 Sets
10-15 Reps
-
2
Deadlift (Barbell)
2 Sets
5-8 Reps
-
3
Squat (Barbell)
3 Sets
10-15 Reps
-
4
Back Extension
2 Sets
8-12 Reps
-
5
Leg Extension
3 Sets
10-15 Reps
-
6
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
7
Seated Calf Raise
1 Set
3 Sets
10-15 Reps
5-8 Reps
-
-
8
Pull-Up (Bodyweight)
3 Sets
AMRAP
-