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Rotating Upper Lower

by Mark M.

Program Description

Transform your strength and physique with the Rotating Upper Lower program, designed for those ready to commit to a 9-week journey. This intense regimen splits your training into upper and lower body sessions, allowing for optimal recovery while maximizing muscle growth. With six days of focused workouts each week, you'll build strength, enhance endurance, and sculpt your body like never before. Get ready to push your limits and achieve your fitness goals!

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 08, 2026 12:01
  • Last Edited
    Jan 08, 2026 12:17
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Front Delts
11%
Hamstrings
10%
Biceps
8.2%
Chest
7.3%
Quadriceps
7.3%
Glutes
7.3%
Lats
6.4%
Upper Back
5.9%
Middle Delts
5.5%
Calves
5.5%
Rear Delts
3.7%
Forearms
2.7%
Lower Back
2.7%
Abs
2.7%
Adductors
1.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-9 reps
RPE 9
2
Seated Row (Cable)
2
5-9 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Bayesian Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-9 reps
RPE 9
2
Seated Row (Cable)
2
5-9 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Bayesian Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-9 reps
RPE 9
2
Seated Row (Cable)
2
5-9 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Bayesian Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-9 reps
RPE 9
2
Seated Row (Cable)
2
5-9 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Bayesian Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-9 reps
RPE 9
2
Seated Row (Cable)
2
5-9 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Bayesian Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-9 reps
RPE 9
2
Seated Row (Cable)
2
5-9 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Bayesian Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-9 reps
RPE 9
2
Seated Row (Cable)
2
5-9 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Bayesian Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-9 reps
RPE 9
2
Seated Row (Cable)
2
5-9 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Bayesian Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-9 reps
RPE 9
2
Seated Row (Cable)
2
5-9 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Bayesian Curl
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
5-9 reps
RPE 9
3
Lying Leg Curl
2
6-10 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
5-9 reps
RPE 9
3
Lying Leg Curl
2
6-10 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
5-9 reps
RPE 9
3
Lying Leg Curl
2
6-10 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
5-9 reps
RPE 9
3
Lying Leg Curl
2
6-10 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
5-9 reps
RPE 9
3
Lying Leg Curl
2
6-10 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
5-9 reps
RPE 9
3
Lying Leg Curl
2
6-10 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
5-9 reps
RPE 9
3
Lying Leg Curl
2
6-10 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
5-9 reps
RPE 9
3
Lying Leg Curl
2
6-10 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
5-9 reps
RPE 9
3
Lying Leg Curl
2
6-10 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
5-9 reps
RPE 9
3
Straight Arm Pulldown
1
6-10 reps
RPE 9
4
Chest Supported Lateral Raise
2
6-10 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
5-9 reps
RPE 9
3
Straight Arm Pulldown
1
6-10 reps
RPE 9
4
Chest Supported Lateral Raise
2
6-10 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
5-9 reps
RPE 9
3
Straight Arm Pulldown
1
6-10 reps
RPE 9
4
Chest Supported Lateral Raise
2
6-10 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
5-9 reps
RPE 9
3
Straight Arm Pulldown
1
6-10 reps
RPE 9
4
Chest Supported Lateral Raise
2
6-10 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
5-9 reps
RPE 9
3
Straight Arm Pulldown
1
6-10 reps
RPE 9
4
Chest Supported Lateral Raise
2
6-10 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
5-9 reps
RPE 9
3
Straight Arm Pulldown
1
6-10 reps
RPE 9
4
Chest Supported Lateral Raise
2
6-10 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
5-9 reps
RPE 9
3
Straight Arm Pulldown
1
6-10 reps
RPE 9
4
Chest Supported Lateral Raise
2
6-10 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
5-9 reps
RPE 9
3
Straight Arm Pulldown
1
6-10 reps
RPE 9
4
Chest Supported Lateral Raise
2
6-10 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
5-9 reps
RPE 9
3
Straight Arm Pulldown
1
6-10 reps
RPE 9
4
Chest Supported Lateral Raise
2
6-10 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
2
Stiff Leg Deadlift
2
5-9 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Hip Adductor (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
2
Stiff Leg Deadlift
2
5-9 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Hip Adductor (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
2
Stiff Leg Deadlift
2
5-9 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Hip Adductor (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
2
Stiff Leg Deadlift
2
5-9 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Hip Adductor (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
2
Stiff Leg Deadlift
2
5-9 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Hip Adductor (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
2
Stiff Leg Deadlift
2
5-9 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Hip Adductor (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
2
Stiff Leg Deadlift
2
5-9 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Hip Adductor (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
2
Stiff Leg Deadlift
2
5-9 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Hip Adductor (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
2
Stiff Leg Deadlift
2
5-9 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Hip Adductor (Machine)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-9 reps
RPE 9
2
Pull-Up (Weighted)
2
5-9 reps
RPE 9
3
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
5-9 reps
RPE 9
5
Pec Deck (Machine)
2
6-10 reps
RPE 9
6
Reverse Pec Deck
1
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-9 reps
RPE 9
2
Pull-Up (Weighted)
2
5-9 reps
RPE 9
3
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
5-9 reps
RPE 9
5
Pec Deck (Machine)
2
6-10 reps
RPE 9
6
Reverse Pec Deck
1
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-9 reps
RPE 9
2
Pull-Up (Weighted)
2
5-9 reps
RPE 9
3
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
5-9 reps
RPE 9
5
Pec Deck (Machine)
2
6-10 reps
RPE 9
6
Reverse Pec Deck
1
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-9 reps
RPE 9
2
Pull-Up (Weighted)
2
5-9 reps
RPE 9
3
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
5-9 reps
RPE 9
5
Pec Deck (Machine)
2
6-10 reps
RPE 9
6
Reverse Pec Deck
1
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-9 reps
RPE 9
2
Pull-Up (Weighted)
2
5-9 reps
RPE 9
3
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
5-9 reps
RPE 9
5
Pec Deck (Machine)
2
6-10 reps
RPE 9
6
Reverse Pec Deck
1
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-9 reps
RPE 9
2
Pull-Up (Weighted)
2
5-9 reps
RPE 9
3
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
5-9 reps
RPE 9
5
Pec Deck (Machine)
2
6-10 reps
RPE 9
6
Reverse Pec Deck
1
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-9 reps
RPE 9
2
Pull-Up (Weighted)
2
5-9 reps
RPE 9
3
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
5-9 reps
RPE 9
5
Pec Deck (Machine)
2
6-10 reps
RPE 9
6
Reverse Pec Deck
1
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-9 reps
RPE 9
2
Pull-Up (Weighted)
2
5-9 reps
RPE 9
3
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
5-9 reps
RPE 9
5
Pec Deck (Machine)
2
6-10 reps
RPE 9
6
Reverse Pec Deck
1
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-9 reps
RPE 9
2
Pull-Up (Weighted)
2
5-9 reps
RPE 9
3
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
5-9 reps
RPE 9
5
Pec Deck (Machine)
2
6-10 reps
RPE 9
6
Reverse Pec Deck
1
6-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9
2
Hack Squat
2
5-9 reps
RPE 9
3
Hip Thrust (Machine)
2
5-9 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9
2
Hack Squat
2
5-9 reps
RPE 9
3
Hip Thrust (Machine)
2
5-9 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9
2
Hack Squat
2
5-9 reps
RPE 9
3
Hip Thrust (Machine)
2
5-9 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9
2
Hack Squat
2
5-9 reps
RPE 9
3
Hip Thrust (Machine)
2
5-9 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9
2
Hack Squat
2
5-9 reps
RPE 9
3
Hip Thrust (Machine)
2
5-9 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9
2
Hack Squat
2
5-9 reps
RPE 9
3
Hip Thrust (Machine)
2
5-9 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9
2
Hack Squat
2
5-9 reps
RPE 9
3
Hip Thrust (Machine)
2
5-9 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9
2
Hack Squat
2
5-9 reps
RPE 9
3
Hip Thrust (Machine)
2
5-9 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9
2
Hack Squat
2
5-9 reps
RPE 9
3
Hip Thrust (Machine)
2
5-9 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
2
Seated Row (Cable)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
4
Single Arm Tricep Extension (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
5
Bayesian Curl
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
Day 2
1
Leg Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
3
Lying Leg Curl
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
4
Single Leg Calf Raise (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
3
Straight Arm Pulldown
1 Set
6-10 Reps
@9
4
Chest Supported Lateral Raise
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
5
Skull Crusher (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
6
Hammer Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
Day 4
1
Single Leg Calf Raise (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
2
Stiff Leg Deadlift
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
3
Leg Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
4
Hip Adductor (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
Day 5
1
Shoulder Press (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
2
Pull-Up (Weighted)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
3
Preacher Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
4
Seated Dip (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
5
Pec Deck (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
6
Reverse Pec Deck
1 Set
6-10 Reps
@9
Day 6
1
Seated Hamstring Curl
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
2
Hack Squat
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
3
Hip Thrust (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
4
Single Leg Calf Raise (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9