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BoostcampPNG

Legs focused

by Rhyce W.
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
    Mar 22, 2025 11:42
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
-