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Legs focused

by Rhyce W.
1 athletes joined
5.0
(1 rating)

Program Description

Novice friendly to gain muscle and strength

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 09, 2025 03:54
  • Last Edited
    Jun 25, 2025 08:06

Summary

Transform your lower body with this comprehensive 12-week Legs Focused program, designed for four days a week of targeted training. Each session incorporates a mix of compound and isolation exercises, including Safety Bar Squats, Leg Extensions, and Calf Raises, ensuring balanced development of your quads, hamstrings, and calves. With a focus on progressive overload and varied intensity, you’ll build strength and definition while enhancing your overall leg performance. Get ready to step up your game and achieve the powerful legs you’ve always wanted!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Safety Bar Squat
2
2
3 reps
2 reps
RPE 7-8
RPE 9-9.5
2
Safety Bar Squat
1
AMRAP
RPE 9.5
3
Leg Extension
2
2
10 reps
15 reps
RPE 6
RPE 9
4
Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
AMRAP
-
6
Standing Calf Raise
1
2
10 reps
15 reps
-
-
7
Seated Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
2
3 reps
2 reps
RPE 7-8
RPE 9-9.5
2
Safety Bar Squat
1
AMRAP
RPE 9.5
3
Leg Extension
2
2
10 reps
15 reps
RPE 6
RPE 9
4
Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
AMRAP
-
6
Standing Calf Raise
1
2
10 reps
15 reps
-
-
7
Seated Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
4
5 reps
5 reps
RPE 7-8
RPE 9-9.5
2
Standing Calf Raise
1
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
2
3 reps
2 reps
RPE 7-8
RPE 9-9.5
2
Safety Bar Squat
1
AMRAP
RPE 9.5
3
Leg Extension
2
2
10 reps
15 reps
RPE 6
RPE 9
4
Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
AMRAP
-
6
Standing Calf Raise
1
2
10 reps
15 reps
-
-
7
Seated Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
2
3 reps
2 reps
RPE 7-8
RPE 9-9.5
2
Safety Bar Squat
1
AMRAP
RPE 9.5
3
Leg Extension
2
2
10 reps
15 reps
RPE 6
RPE 9
4
Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
AMRAP
-
6
Standing Calf Raise
1
2
10 reps
15 reps
-
-
7
Seated Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
4
5 reps
5 reps
RPE 7-8
RPE 9-9.5
2
Standing Calf Raise
1
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
2
3 reps
2 reps
RPE 7-8
RPE 9-9.5
2
Safety Bar Squat
1
AMRAP
RPE 9.5
3
Leg Extension
2
2
10 reps
15 reps
RPE 6
RPE 9
4
Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
AMRAP
-
6
Standing Calf Raise
1
2
10 reps
15 reps
-
-
7
Seated Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
2
3 reps
2 reps
RPE 7-8
RPE 9-9.5
2
Safety Bar Squat
1
AMRAP
RPE 9.5
3
Leg Extension
2
2
10 reps
15 reps
RPE 6
RPE 9
4
Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
AMRAP
-
6
Standing Calf Raise
1
2
10 reps
15 reps
-
-
7
Seated Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
4
5 reps
5 reps
RPE 7-8
RPE 9-9.5
2
Standing Calf Raise
1
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
2
3 reps
2 reps
RPE 7-8
RPE 9-9.5
2
Safety Bar Squat
1
AMRAP
RPE 9.5
3
Leg Extension
2
2
10 reps
15 reps
RPE 6
RPE 9
4
Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
AMRAP
-
6
Standing Calf Raise
1
2
10 reps
15 reps
-
-
7
Seated Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
2
3 reps
2 reps
RPE 7-8
RPE 9-9.5
2
Safety Bar Squat
1
AMRAP
RPE 9.5
3
Leg Extension
2
2
10 reps
15 reps
RPE 6
RPE 9
4
Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
AMRAP
-
6
Standing Calf Raise
1
2
10 reps
15 reps
-
-
7
Seated Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
15 reps
RPE 6
RPE 9
2
Leg Curl
3
10 reps
-
3
Hip Abductor (Machine)
2
15 reps
-
4
Hip Adductor (Machine)
2
15 reps
-
5
Safety Bar Squat
1
2
1
3 reps
2 reps
1 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
1
AMRAP
-
3
Front Raise
3
10 reps
-
4
Front Raise
1
AMRAP
-
5
Shoulder Press (Plate Loaded)
3
8 reps
-
6
Single Arm Pushdown
1
3
10 reps
15 reps
-
-
7
Skull Crusher
2
AMRAP
-
8
Bicep Curl (Machine)
1
2
10 reps
15 reps
-
-
9
Alternating Dumbbell Curl
2
AMRAP
-
10
Pull-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
1
AMRAP
-
3
Front Raise
3
10 reps
-
4
Front Raise
1
AMRAP
-
5
Shoulder Press (Plate Loaded)
3
8 reps
-
6
Single Arm Pushdown
1
3
10 reps
15 reps
-
-
7
Skull Crusher
2
AMRAP
-
8
Bicep Curl (Machine)
1
2
10 reps
15 reps
-
-
9
Alternating Dumbbell Curl
2
AMRAP
-
10
Pull-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10 reps
-
2
Front Raise
4
10 reps
-
3
Shoulder Press (Plate Loaded)
3
12 reps
-
4
Skull Crusher
2
AMRAP
-
5
Bicep Curl (Machine)
2
10 reps
-
6
Alternating Dumbbell Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
1
AMRAP
-
3
Front Raise
3
10 reps
-
4
Front Raise
1
AMRAP
-
5
Shoulder Press (Plate Loaded)
3
8 reps
-
6
Single Arm Pushdown
1
3
10 reps
15 reps
-
-
7
Skull Crusher
2
AMRAP
-
8
Bicep Curl (Machine)
1
2
10 reps
15 reps
-
-
9
Alternating Dumbbell Curl
2
AMRAP
-
10
Pull-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
1
AMRAP
-
3
Front Raise
3
10 reps
-
4
Front Raise
1
AMRAP
-
5
Shoulder Press (Plate Loaded)
3
8 reps
-
6
Single Arm Pushdown
1
3
10 reps
15 reps
-
-
7
Skull Crusher
2
AMRAP
-
8
Bicep Curl (Machine)
1
2
10 reps
15 reps
-
-
9
Alternating Dumbbell Curl
2
AMRAP
-
10
Pull-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10 reps
-
2
Front Raise
4
10 reps
-
3
Shoulder Press (Plate Loaded)
3
12 reps
-
4
Skull Crusher
2
AMRAP
-
5
Bicep Curl (Machine)
2
10 reps
-
6
Alternating Dumbbell Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
1
AMRAP
-
3
Front Raise
3
10 reps
-
4
Front Raise
1
AMRAP
-
5
Shoulder Press (Plate Loaded)
3
8 reps
-
6
Single Arm Pushdown
1
3
10 reps
15 reps
-
-
7
Skull Crusher
2
AMRAP
-
8
Bicep Curl (Machine)
1
2
10 reps
15 reps
-
-
9
Alternating Dumbbell Curl
2
AMRAP
-
10
Pull-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
1
AMRAP
-
3
Front Raise
3
10 reps
-
4
Front Raise
1
AMRAP
-
5
Shoulder Press (Plate Loaded)
3
8 reps
-
6
Single Arm Pushdown
1
3
10 reps
15 reps
-
-
7
Skull Crusher
2
AMRAP
-
8
Bicep Curl (Machine)
1
2
10 reps
15 reps
-
-
9
Alternating Dumbbell Curl
2
AMRAP
-
10
Pull-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10 reps
-
2
Front Raise
4
10 reps
-
3
Shoulder Press (Plate Loaded)
3
12 reps
-
4
Skull Crusher
2
AMRAP
-
5
Bicep Curl (Machine)
2
10 reps
-
6
Alternating Dumbbell Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
1
AMRAP
-
3
Front Raise
3
10 reps
-
4
Front Raise
1
AMRAP
-
5
Shoulder Press (Plate Loaded)
3
8 reps
-
6
Single Arm Pushdown
1
3
10 reps
15 reps
-
-
7
Skull Crusher
2
AMRAP
-
8
Bicep Curl (Machine)
1
2
10 reps
15 reps
-
-
9
Alternating Dumbbell Curl
2
AMRAP
-
10
Pull-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
1
AMRAP
-
3
Front Raise
3
10 reps
-
4
Front Raise
1
AMRAP
-
5
Shoulder Press (Plate Loaded)
3
8 reps
-
6
Single Arm Pushdown
1
3
10 reps
15 reps
-
-
7
Skull Crusher
2
AMRAP
-
8
Bicep Curl (Machine)
1
2
10 reps
15 reps
-
-
9
Alternating Dumbbell Curl
2
AMRAP
-
10
Pull-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Shoulder Press (Plate Loaded)
2
1
5 reps
3 reps
-
-
4
Single Arm Pushdown
2
15 reps
-
5
Skull Crusher
1
1
2
10 reps
8 reps
5 reps
-
-
-
6
Bicep Curl (Machine)
1
2
10 reps
15 reps
-
-
7
Alternating Dumbbell Curl
2
8 reps
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
10 reps
-
-
2
Lat Pulldown
1
AMRAP
-
3
Lat Pulldown (Close Grip)
1
2
8 reps
10 reps
-
-
4
Lat Pulldown (Close Grip)
1
AMRAP
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Shrug (Dumbbell)
2
15 reps
-
7
Pull-Up (Bodyweight)
2
AMRAP
-
8
Romanian Deadlift (Dumbbell)
1
2
8 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
10 reps
-
-
2
Lat Pulldown
1
AMRAP
-
3
Lat Pulldown (Close Grip)
1
2
8 reps
10 reps
-
-
4
Lat Pulldown (Close Grip)
1
AMRAP
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Shrug (Dumbbell)
2
15 reps
-
7
Pull-Up (Bodyweight)
2
AMRAP
-
8
Romanian Deadlift (Dumbbell)
1
2
8 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
12 reps
15 reps
-
-
2
Lat Pulldown (Close Grip)
2
2
12 reps
15 reps
-
-
3
Shrug (Dumbbell)
3
20 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
10 reps
-
-
2
Lat Pulldown
1
AMRAP
-
3
Lat Pulldown (Close Grip)
1
2
8 reps
10 reps
-
-
4
Lat Pulldown (Close Grip)
1
AMRAP
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Shrug (Dumbbell)
2
15 reps
-
7
Pull-Up (Bodyweight)
2
AMRAP
-
8
Romanian Deadlift (Dumbbell)
1
2
8 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
10 reps
-
-
2
Lat Pulldown
1
AMRAP
-
3
Lat Pulldown (Close Grip)
1
2
8 reps
10 reps
-
-
4
Lat Pulldown (Close Grip)
1
AMRAP
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Shrug (Dumbbell)
2
15 reps
-
7
Pull-Up (Bodyweight)
2
AMRAP
-
8
Romanian Deadlift (Dumbbell)
1
2
8 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
12 reps
15 reps
-
-
2
Lat Pulldown (Close Grip)
2
2
12 reps
15 reps
-
-
3
Shrug (Dumbbell)
3
20 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
10 reps
-
-
2
Lat Pulldown
1
AMRAP
-
3
Lat Pulldown (Close Grip)
1
2
8 reps
10 reps
-
-
4
Lat Pulldown (Close Grip)
1
AMRAP
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Shrug (Dumbbell)
2
15 reps
-
7
Pull-Up (Bodyweight)
2
AMRAP
-
8
Romanian Deadlift (Dumbbell)
1
2
8 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
10 reps
-
-
2
Lat Pulldown
1
AMRAP
-
3
Lat Pulldown (Close Grip)
1
2
8 reps
10 reps
-
-
4
Lat Pulldown (Close Grip)
1
AMRAP
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Shrug (Dumbbell)
2
15 reps
-
7
Pull-Up (Bodyweight)
2
AMRAP
-
8
Romanian Deadlift (Dumbbell)
1
2
8 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
12 reps
15 reps
-
-
2
Lat Pulldown (Close Grip)
2
2
12 reps
15 reps
-
-
3
Shrug (Dumbbell)
3
20 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
10 reps
-
-
2
Lat Pulldown
1
AMRAP
-
3
Lat Pulldown (Close Grip)
1
2
8 reps
10 reps
-
-
4
Lat Pulldown (Close Grip)
1
AMRAP
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Shrug (Dumbbell)
2
15 reps
-
7
Pull-Up (Bodyweight)
2
AMRAP
-
8
Romanian Deadlift (Dumbbell)
1
2
8 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
10 reps
-
-
2
Lat Pulldown
1
AMRAP
-
3
Lat Pulldown (Close Grip)
1
2
8 reps
10 reps
-
-
4
Lat Pulldown (Close Grip)
1
AMRAP
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Shrug (Dumbbell)
2
15 reps
-
7
Pull-Up (Bodyweight)
2
AMRAP
-
8
Romanian Deadlift (Dumbbell)
1
2
8 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
10 reps
-
-
2
Lat Pulldown
1
AMRAP
-
3
Lat Pulldown (Close Grip)
1
2
8 reps
10 reps
-
-
4
Lat Pulldown (Close Grip)
1
AMRAP
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Shrug (Dumbbell)
2
15 reps
-
7
Pull-Up (Bodyweight)
2
AMRAP
-
8
Romanian Deadlift (Dumbbell)
1
2
8 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
10 reps
-
2
Cable Crossover
2
AMRAP
-
3
Incline Bench Press (Smith Machine)
2
10 reps
-
4
Incline Bench Press (Smith Machine)
1
AMRAP
-
5
Close Grip Bench Press (Smith Machine)
2
10 reps
-
6
Close Grip Bench Press (Smith Machine)
1
AMRAP
-
7
Incline Chest Fly (Dumbbell)
2
20 reps
-
8
Dip (Weighted)
1
2
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
10 reps
-
2
Cable Crossover
2
AMRAP
-
3
Incline Bench Press (Smith Machine)
2
10 reps
-
4
Incline Bench Press (Smith Machine)
1
AMRAP
-
5
Close Grip Bench Press (Smith Machine)
2
10 reps
-
6
Close Grip Bench Press (Smith Machine)
1
AMRAP
-
7
Incline Chest Fly (Dumbbell)
2
20 reps
-
8
Dip (Weighted)
1
2
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
5
10 reps
-
2
Incline Bench Press (Smith Machine)
2
10 reps
-
3
Close Grip Bench Press (Smith Machine)
2
10 reps
-
4
Dip (Weighted)
1
3
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
10 reps
-
2
Cable Crossover
2
AMRAP
-
3
Incline Bench Press (Smith Machine)
2
10 reps
-
4
Incline Bench Press (Smith Machine)
1
AMRAP
-
5
Close Grip Bench Press (Smith Machine)
2
10 reps
-
6
Close Grip Bench Press (Smith Machine)
1
AMRAP
-
7
Incline Chest Fly (Dumbbell)
2
20 reps
-
8
Dip (Weighted)
1
2
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
10 reps
-
2
Cable Crossover
2
AMRAP
-
3
Incline Bench Press (Smith Machine)
2
10 reps
-
4
Incline Bench Press (Smith Machine)
1
AMRAP
-
5
Close Grip Bench Press (Smith Machine)
2
10 reps
-
6
Close Grip Bench Press (Smith Machine)
1
AMRAP
-
7
Incline Chest Fly (Dumbbell)
2
20 reps
-
8
Dip (Weighted)
1
2
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
5
10 reps
-
2
Incline Bench Press (Smith Machine)
2
10 reps
-
3
Close Grip Bench Press (Smith Machine)
2
10 reps
-
4
Dip (Weighted)
1
3
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
10 reps
-
2
Cable Crossover
2
AMRAP
-
3
Incline Bench Press (Smith Machine)
2
10 reps
-
4
Incline Bench Press (Smith Machine)
1
AMRAP
-
5
Close Grip Bench Press (Smith Machine)
2
10 reps
-
6
Close Grip Bench Press (Smith Machine)
1
AMRAP
-
7
Incline Chest Fly (Dumbbell)
2
20 reps
-
8
Dip (Weighted)
1
2
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
10 reps
-
2
Cable Crossover
2
AMRAP
-
3
Incline Bench Press (Smith Machine)
2
10 reps
-
4
Incline Bench Press (Smith Machine)
1
AMRAP
-
5
Close Grip Bench Press (Smith Machine)
2
10 reps
-
6
Close Grip Bench Press (Smith Machine)
1
AMRAP
-
7
Incline Chest Fly (Dumbbell)
2
20 reps
-
8
Dip (Weighted)
1
2
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
5
10 reps
-
2
Incline Bench Press (Smith Machine)
2
10 reps
-
3
Close Grip Bench Press (Smith Machine)
2
10 reps
-
4
Dip (Weighted)
1
3
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
10 reps
-
2
Cable Crossover
2
AMRAP
-
3
Incline Bench Press (Smith Machine)
2
10 reps
-
4
Incline Bench Press (Smith Machine)
1
AMRAP
-
5
Close Grip Bench Press (Smith Machine)
2
10 reps
-
6
Close Grip Bench Press (Smith Machine)
1
AMRAP
-
7
Incline Chest Fly (Dumbbell)
2
20 reps
-
8
Dip (Weighted)
1
2
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
10 reps
-
2
Cable Crossover
2
AMRAP
-
3
Incline Bench Press (Smith Machine)
2
10 reps
-
4
Incline Bench Press (Smith Machine)
1
AMRAP
-
5
Close Grip Bench Press (Smith Machine)
2
10 reps
-
6
Close Grip Bench Press (Smith Machine)
1
AMRAP
-
7
Incline Chest Fly (Dumbbell)
2
20 reps
-
8
Dip (Weighted)
1
2
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
5
10 reps
-
2
Incline Bench Press (Smith Machine)
1
1
1
8 reps
5 reps
3 reps
-
-
-
3
Close Grip Bench Press (Smith Machine)
1
1
1
8 reps
5 reps
3 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
3
20 reps
-
5
Dip (Weighted)
1
2
10 reps
12 reps
-
-
Week 1
1 / 12 Weeks
Day 1
1
Safety Bar Squat
2 Sets
2 Sets
3 Reps
2 Reps
@7-8
@9-9.5
2
Safety Bar Squat
1 Set
AMRAP
@9.5
3
Leg Extension
2 Sets
2 Sets
10 Reps
15 Reps
@6
@9
4
Leg Curl
3 Sets
10 Reps
-
5
Lying Leg Curl
3 Sets
AMRAP
-
6
Standing Calf Raise
1 Set
2 Sets
10 Reps
15 Reps
-
-
7
Seated Calf Raise
2 Sets
AMRAP
-
Day 3
1
Lat Pulldown
1 Set
2 Sets
8 Reps
10 Reps
-
-
2
Lat Pulldown
1 Set
AMRAP
-
3
Lat Pulldown (Close Grip)
1 Set
2 Sets
8 Reps
10 Reps
-
-
4
Lat Pulldown (Close Grip)
1 Set
AMRAP
-
5
Chest Supported Row (Machine)
2 Sets
10 Reps
-
6
Shrug (Dumbbell)
2 Sets
15 Reps
-
7
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
8
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8 Reps
10 Reps
-
-
Day 4
1
Cable Crossover
3 Sets
10 Reps
-
2
Cable Crossover
2 Sets
AMRAP
-
3
Incline Bench Press (Smith Machine)
2 Sets
10 Reps
-
4
Incline Bench Press (Smith Machine)
1 Set
AMRAP
-
5
Close Grip Bench Press (Smith Machine)
2 Sets
10 Reps
-
6
Close Grip Bench Press (Smith Machine)
1 Set
AMRAP
-
7
Incline Chest Fly (Dumbbell)
2 Sets
20 Reps
-
8
Dip (Weighted)
1 Set
2 Sets
10 Reps
12 Reps
-
-
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
1 Set
AMRAP
-
3
Front Raise
3 Sets
10 Reps
-
4
Front Raise
1 Set
AMRAP
-
5
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
-
6
Single Arm Pushdown
1 Set
3 Sets
10 Reps
15 Reps
-
-
7
Skull Crusher
2 Sets
AMRAP
-
8
Bicep Curl (Machine)
1 Set
2 Sets
10 Reps
15 Reps
-
-
9
Alternating Dumbbell Curl
2 Sets
AMRAP
-
10
Pull-Up (Bodyweight)
3 Sets
AMRAP
-