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4 day upper lower (1)

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1 athletes joined

Program Description

to get big

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 26, 2025 10:57
  • Last Edited
    Jan 26, 2026 03:16
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.7%
Triceps
9.9%
Front Delts
9.5%
Quadriceps
9.1%
Middle Delts
8.2%
Chest
7.4%
Lats
7.4%
Upper Back
6.6%
Abs
6.6%
Biceps
6.6%
Glutes
4.1%
Adductors
4.1%
Calves
4.1%
Lower Back
3.3%
Abductors
0.8%
Rear Delts
0.8%
Forearms
0.8%
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BlogBannerPC
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Lat Pulldown
2
5-8 reps
-
3
Incline Chest Press (Machine)
1
-
4
Overhead Press (Machine)
2
5-8 reps
-
5
Chest Supported Row (Machine)
2
5-8 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Tricep Extension (Machine)
2
5-8 reps
-
8
Bicep Curl (Machine)
2
5-8 reps
-
9
Seated Dip (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Week 1
1 / 18 Weeks
Day 4
1
Leg Press
2 Sets
5-8 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
-
3
Leg Extension
2 Sets
5-8 Reps
-
4
Leg Curl
2 Sets
5-8 Reps
-
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
6
Calf Raise (Machine)
2 Sets
8-12 Reps
-
7
Abs Crunch (Machine)
2 Sets
8-12 Reps
-
Day 1
1
Chest Fly (Machine)
2 Sets
-
2
Lat Pulldown
2 Sets
5-8 Reps
-
3
Incline Chest Press (Machine)
1 Set
-
4
Overhead Press (Machine)
2 Sets
5-8 Reps
-
5
Chest Supported Row (Machine)
2 Sets
5-8 Reps
-
6
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
7
Tricep Extension (Machine)
2 Sets
5-8 Reps
-
8
Bicep Curl (Machine)
2 Sets
5-8 Reps
-
9
Seated Dip (Machine)
1 Set
-
Day 3
1
Chest Fly (Machine)
2 Sets
-
2
Lat Pulldown
2 Sets
5-8 Reps
-
3
Incline Chest Press (Machine)
1 Set
-
4
Overhead Press (Machine)
2 Sets
5-8 Reps
-
5
Chest Supported Row (Machine)
2 Sets
5-8 Reps
-
6
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
7
Tricep Extension (Machine)
2 Sets
5-8 Reps
-
8
Bicep Curl (Machine)
2 Sets
5-8 Reps
-
9
Seated Dip (Machine)
1 Set
-
Day 2
1
Leg Press
2 Sets
5-8 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
-
3
Leg Extension
2 Sets
5-8 Reps
-
4
Lying Leg Curl
2 Sets
-
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
6
Calf Raise (Machine)
2 Sets
8-12 Reps
-
7
Abs Crunch (Machine)
2 Sets
8-12 Reps
-