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Hypertrophy Hustle 2.0: Upper/Lower

by Kikito L.
2 athletes joined

Program Description

Get HUUUUGE

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 19, 2025 03:42
  • Last Edited
    Jun 28, 2025 02:35

Summary

Unlock your potential with the Hypertrophy Hustle 2.0: Upper/Lower program, a comprehensive 12-week training plan designed for serious lifters. With five days of targeted workouts each week, you'll focus on building muscle through a balanced mix of upper and lower body exercises, emphasizing both chest and back development. Each session is structured to maximize hypertrophy, utilizing a full gym's worth of equipment to challenge your strength and endurance. Get ready to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.4%
Upper Back
10%
Middle Delts
9.7%
Front Delts
9.7%
Hamstrings
9.3%
Biceps
9.3%
Lats
8.2%
Quadriceps
7.5%
Chest
6.5%
Glutes
5.7%
Abs
5.4%
Lower Back
3.2%
Rear Delts
2.9%
Adductors
1.1%
Forearms
0.7%
Abductors
0.4%
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-15 reps
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
-
3
Wide Grip Pull-Up
2
5-10 reps
-
4
Chest Press (Convergent)
2
6-12 reps
-
5
Chest Supported T-Bar Row
2
6-12 reps
-
6
Single Arm Pushdown
2
8-15 reps
-
7
Preacher Curl (Dumbbell)
2
8-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-15 reps
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
-
3
Wide Grip Pull-Up
2
5-10 reps
-
4
Chest Press (Convergent)
2
6-12 reps
-
5
Chest Supported T-Bar Row
2
6-12 reps
-
6
Single Arm Pushdown
2
8-15 reps
-
7
Preacher Curl (Dumbbell)
2
8-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-15 reps
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
-
3
Wide Grip Pull-Up
2
5-10 reps
-
4
Chest Press (Convergent)
2
6-12 reps
-
5
Chest Supported T-Bar Row
2
6-12 reps
-
6
Single Arm Pushdown
2
8-15 reps
-
7
Preacher Curl (Dumbbell)
2
8-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-15 reps
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
-
3
Wide Grip Pull-Up
2
5-10 reps
-
4
Chest Press (Convergent)
2
6-12 reps
-
5
Chest Supported T-Bar Row
2
6-12 reps
-
6
Single Arm Pushdown
2
8-15 reps
-
7
Preacher Curl (Dumbbell)
2
8-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-15 reps
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
-
3
Wide Grip Pull-Up
2
5-10 reps
-
4
Chest Press (Convergent)
2
6-12 reps
-
5
Chest Supported T-Bar Row
2
6-12 reps
-
6
Single Arm Pushdown
2
8-15 reps
-
7
Preacher Curl (Dumbbell)
2
8-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-15 reps
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
-
3
Wide Grip Pull-Up
2
5-10 reps
-
4
Chest Press (Convergent)
2
6-12 reps
-
5
Chest Supported T-Bar Row
2
6-12 reps
-
6
Single Arm Pushdown
2
8-15 reps
-
7
Preacher Curl (Dumbbell)
2
8-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-15 reps
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
-
3
Wide Grip Pull-Up
2
5-10 reps
-
4
Chest Press (Convergent)
2
6-12 reps
-
5
Chest Supported T-Bar Row
2
6-12 reps
-
6
Single Arm Pushdown
2
8-15 reps
-
7
Preacher Curl (Dumbbell)
2
8-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-15 reps
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
-
3
Wide Grip Pull-Up
2
5-10 reps
-
4
Chest Press (Convergent)
2
6-12 reps
-
5
Chest Supported T-Bar Row
2
6-12 reps
-
6
Single Arm Pushdown
2
8-15 reps
-
7
Preacher Curl (Dumbbell)
2
8-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-15 reps
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
-
3
Wide Grip Pull-Up
2
5-10 reps
-
4
Chest Press (Convergent)
2
6-12 reps
-
5
Chest Supported T-Bar Row
2
6-12 reps
-
6
Single Arm Pushdown
2
8-15 reps
-
7
Preacher Curl (Dumbbell)
2
8-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-15 reps
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
-
3
Wide Grip Pull-Up
2
5-10 reps
-
4
Chest Press (Convergent)
2
6-12 reps
-
5
Chest Supported T-Bar Row
2
6-12 reps
-
6
Single Arm Pushdown
2
8-15 reps
-
7
Preacher Curl (Dumbbell)
2
8-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-15 reps
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
-
3
Wide Grip Pull-Up
2
5-10 reps
-
4
Chest Press (Convergent)
2
6-12 reps
-
5
Chest Supported T-Bar Row
2
6-12 reps
-
6
Single Arm Pushdown
2
8-15 reps
-
7
Preacher Curl (Dumbbell)
2
8-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-15 reps
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
-
3
Wide Grip Pull-Up
2
5-10 reps
-
4
Chest Press (Convergent)
2
6-12 reps
-
5
Chest Supported T-Bar Row
2
6-12 reps
-
6
Single Arm Pushdown
2
8-15 reps
-
7
Preacher Curl (Dumbbell)
2
8-15 reps
-
8
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Lying Leg Curl
2
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
-
4
Leg Extension
2
10-15 reps
-
5
Decline Sit Up (Weighted)
2
5-10 reps
-
6
Leg Press Calf Raises
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Lying Leg Curl
2
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
-
4
Leg Extension
2
10-15 reps
-
5
Decline Sit Up (Weighted)
2
5-10 reps
-
6
Leg Press Calf Raises
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Lying Leg Curl
2
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
-
4
Leg Extension
2
10-15 reps
-
5
Decline Sit Up (Weighted)
2
5-10 reps
-
6
Leg Press Calf Raises
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Lying Leg Curl
2
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
-
4
Leg Extension
2
10-15 reps
-
5
Decline Sit Up (Weighted)
2
5-10 reps
-
6
Leg Press Calf Raises
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Lying Leg Curl
2
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
-
4
Leg Extension
2
10-15 reps
-
5
Decline Sit Up (Weighted)
2
5-10 reps
-
6
Leg Press Calf Raises
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Lying Leg Curl
2
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
-
4
Leg Extension
2
10-15 reps
-
5
Decline Sit Up (Weighted)
2
5-10 reps
-
6
Leg Press Calf Raises
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Lying Leg Curl
2
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
-
4
Leg Extension
2
10-15 reps
-
5
Decline Sit Up (Weighted)
2
5-10 reps
-
6
Leg Press Calf Raises
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Lying Leg Curl
2
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
-
4
Leg Extension
2
10-15 reps
-
5
Decline Sit Up (Weighted)
2
5-10 reps
-
6
Leg Press Calf Raises
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Lying Leg Curl
2
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
-
4
Leg Extension
2
10-15 reps
-
5
Decline Sit Up (Weighted)
2
5-10 reps
-
6
Leg Press Calf Raises
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Lying Leg Curl
2
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
-
4
Leg Extension
2
10-15 reps
-
5
Decline Sit Up (Weighted)
2
5-10 reps
-
6
Leg Press Calf Raises
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Lying Leg Curl
2
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
-
4
Leg Extension
2
10-15 reps
-
5
Decline Sit Up (Weighted)
2
5-10 reps
-
6
Leg Press Calf Raises
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Lying Leg Curl
2
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
-
4
Leg Extension
2
10-15 reps
-
5
Decline Sit Up (Weighted)
2
5-10 reps
-
6
Leg Press Calf Raises
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8-15 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Dumbbell Row
2
5-10 reps
-
5
Pec Deck (Machine)
2
6-12 reps
-
6
Bicep Curl (EZ Bar)
2
5-10 reps
-
7
Tricep Kickback
2
8-15 reps
-
8
Upright Row (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8-15 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Dumbbell Row
2
5-10 reps
-
5
Pec Deck (Machine)
2
6-12 reps
-
6
Bicep Curl (EZ Bar)
2
5-10 reps
-
7
Tricep Kickback
2
8-15 reps
-
8
Upright Row (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8-15 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Dumbbell Row
2
5-10 reps
-
5
Pec Deck (Machine)
2
6-12 reps
-
6
Bicep Curl (EZ Bar)
2
5-10 reps
-
7
Tricep Kickback
2
8-15 reps
-
8
Upright Row (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8-15 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Dumbbell Row
2
5-10 reps
-
5
Pec Deck (Machine)
2
6-12 reps
-
6
Bicep Curl (EZ Bar)
2
5-10 reps
-
7
Tricep Kickback
2
8-15 reps
-
8
Upright Row (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8-15 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Dumbbell Row
2
5-10 reps
-
5
Pec Deck (Machine)
2
6-12 reps
-
6
Bicep Curl (EZ Bar)
2
5-10 reps
-
7
Tricep Kickback
2
8-15 reps
-
8
Upright Row (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8-15 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Dumbbell Row
2
5-10 reps
-
5
Pec Deck (Machine)
2
6-12 reps
-
6
Bicep Curl (EZ Bar)
2
5-10 reps
-
7
Tricep Kickback
2
8-15 reps
-
8
Upright Row (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8-15 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Dumbbell Row
2
5-10 reps
-
5
Pec Deck (Machine)
2
6-12 reps
-
6
Bicep Curl (EZ Bar)
2
5-10 reps
-
7
Tricep Kickback
2
8-15 reps
-
8
Upright Row (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8-15 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Dumbbell Row
2
5-10 reps
-
5
Pec Deck (Machine)
2
6-12 reps
-
6
Bicep Curl (EZ Bar)
2
5-10 reps
-
7
Tricep Kickback
2
8-15 reps
-
8
Upright Row (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8-15 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Dumbbell Row
2
5-10 reps
-
5
Pec Deck (Machine)
2
6-12 reps
-
6
Bicep Curl (EZ Bar)
2
5-10 reps
-
7
Tricep Kickback
2
8-15 reps
-
8
Upright Row (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8-15 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Dumbbell Row
2
5-10 reps
-
5
Pec Deck (Machine)
2
6-12 reps
-
6
Bicep Curl (EZ Bar)
2
5-10 reps
-
7
Tricep Kickback
2
8-15 reps
-
8
Upright Row (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8-15 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Dumbbell Row
2
5-10 reps
-
5
Pec Deck (Machine)
2
6-12 reps
-
6
Bicep Curl (EZ Bar)
2
5-10 reps
-
7
Tricep Kickback
2
8-15 reps
-
8
Upright Row (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8-15 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Dumbbell Row
2
5-10 reps
-
5
Pec Deck (Machine)
2
6-12 reps
-
6
Bicep Curl (EZ Bar)
2
5-10 reps
-
7
Tricep Kickback
2
8-15 reps
-
8
Upright Row (Cable)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
4-8 reps
-
2
Leg Curl
2
5-10 reps
-
3
Leg Press
2
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Modified Dragon Fly
2
5-10 reps
-
6
Leg Press Calf Raises
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
4-8 reps
-
2
Leg Curl
2
5-10 reps
-
3
Leg Press
2
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Modified Dragon Fly
2
5-10 reps
-
6
Leg Press Calf Raises
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
4-8 reps
-
2
Leg Curl
2
5-10 reps
-
3
Leg Press
2
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Modified Dragon Fly
2
5-10 reps
-
6
Leg Press Calf Raises
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
4-8 reps
-
2
Leg Curl
2
5-10 reps
-
3
Leg Press
2
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Modified Dragon Fly
2
5-10 reps
-
6
Leg Press Calf Raises
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
4-8 reps
-
2
Leg Curl
2
5-10 reps
-
3
Leg Press
2
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Modified Dragon Fly
2
5-10 reps
-
6
Leg Press Calf Raises
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
4-8 reps
-
2
Leg Curl
2
5-10 reps
-
3
Leg Press
2
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Modified Dragon Fly
2
5-10 reps
-
6
Leg Press Calf Raises
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
4-8 reps
-
2
Leg Curl
2
5-10 reps
-
3
Leg Press
2
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Modified Dragon Fly
2
5-10 reps
-
6
Leg Press Calf Raises
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
4-8 reps
-
2
Leg Curl
2
5-10 reps
-
3
Leg Press
2
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Modified Dragon Fly
2
5-10 reps
-
6
Leg Press Calf Raises
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
4-8 reps
-
2
Leg Curl
2
5-10 reps
-
3
Leg Press
2
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Modified Dragon Fly
2
5-10 reps
-
6
Leg Press Calf Raises
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
4-8 reps
-
2
Leg Curl
2
5-10 reps
-
3
Leg Press
2
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Modified Dragon Fly
2
5-10 reps
-
6
Leg Press Calf Raises
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
4-8 reps
-
2
Leg Curl
2
5-10 reps
-
3
Leg Press
2
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Modified Dragon Fly
2
5-10 reps
-
6
Leg Press Calf Raises
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
4-8 reps
-
2
Leg Curl
2
5-10 reps
-
3
Leg Press
2
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Modified Dragon Fly
2
5-10 reps
-
6
Leg Press Calf Raises
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
6-12 reps
-
4
Seated Dip (Machine)
2
5-10 reps
-
5
Hammer Curl
2
6-12 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
8
Bayesian Curl
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
6-12 reps
-
4
Seated Dip (Machine)
2
5-10 reps
-
5
Hammer Curl
2
6-12 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
8
Bayesian Curl
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
6-12 reps
-
4
Seated Dip (Machine)
2
5-10 reps
-
5
Hammer Curl
2
6-12 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
8
Bayesian Curl
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
6-12 reps
-
4
Seated Dip (Machine)
2
5-10 reps
-
5
Hammer Curl
2
6-12 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
8
Bayesian Curl
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
6-12 reps
-
4
Seated Dip (Machine)
2
5-10 reps
-
5
Hammer Curl
2
6-12 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
8
Bayesian Curl
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
6-12 reps
-
4
Seated Dip (Machine)
2
5-10 reps
-
5
Hammer Curl
2
6-12 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
8
Bayesian Curl
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
6-12 reps
-
4
Seated Dip (Machine)
2
5-10 reps
-
5
Hammer Curl
2
6-12 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
8
Bayesian Curl
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
6-12 reps
-
4
Seated Dip (Machine)
2
5-10 reps
-
5
Hammer Curl
2
6-12 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
8
Bayesian Curl
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
6-12 reps
-
4
Seated Dip (Machine)
2
5-10 reps
-
5
Hammer Curl
2
6-12 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
8
Bayesian Curl
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
6-12 reps
-
4
Seated Dip (Machine)
2
5-10 reps
-
5
Hammer Curl
2
6-12 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
8
Bayesian Curl
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
6-12 reps
-
4
Seated Dip (Machine)
2
5-10 reps
-
5
Hammer Curl
2
6-12 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
8
Bayesian Curl
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
6-12 reps
-
4
Seated Dip (Machine)
2
5-10 reps
-
5
Hammer Curl
2
6-12 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
8
Bayesian Curl
2
8-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
4-8 Reps
-
3
Wide Grip Pull-Up
2 Sets
5-10 Reps
-
4
Chest Press (Convergent)
2 Sets
6-12 Reps
-
5
Chest Supported T-Bar Row
2 Sets
6-12 Reps
-
6
Single Arm Pushdown
2 Sets
8-15 Reps
-
7
Preacher Curl (Dumbbell)
2 Sets
8-15 Reps
-
8
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
4-8 Reps
-
2
Lying Leg Curl
2 Sets
8-15 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
4-8 Reps
-
4
Leg Extension
2 Sets
10-15 Reps
-
5
Decline Sit Up (Weighted)
2 Sets
5-10 Reps
-
6
Leg Press Calf Raises
2 Sets
10-15 Reps
-
Day 3
1
Lateral Raise (Machine)
2 Sets
8-15 Reps
-
2
Pull-Up (Weighted)
2 Sets
4-8 Reps
-
3
Bench Press (Dumbbell)
2 Sets
4-8 Reps
-
4
Dumbbell Row
2 Sets
5-10 Reps
-
5
Pec Deck (Machine)
2 Sets
6-12 Reps
-
6
Bicep Curl (EZ Bar)
2 Sets
5-10 Reps
-
7
Tricep Kickback
2 Sets
8-15 Reps
-
8
Upright Row (Cable)
2 Sets
8-15 Reps
-
Day 4
1
Platz Squat
2 Sets
4-8 Reps
-
2
Leg Curl
2 Sets
5-10 Reps
-
3
Leg Press
2 Sets
5-10 Reps
-
4
Hyperextension
2 Sets
6-12 Reps
-
5
Modified Dragon Fly
2 Sets
5-10 Reps
-
6
Leg Press Calf Raises
2 Sets
5-10 Reps
-
Day 5
1
Seated Shoulder Press (Dumbbell)
2 Sets
4-8 Reps
-
2
Lat Pulldown (Neutral Grip)
2 Sets
6-12 Reps
-
3
Seated Wide-Grip Row (Cable)
2 Sets
6-12 Reps
-
4
Seated Dip (Machine)
2 Sets
5-10 Reps
-
5
Hammer Curl
2 Sets
6-12 Reps
-
6
Lateral Raise (Cable)
2 Sets
8-15 Reps
-
7
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
-
8
Bayesian Curl
2 Sets
8-15 Reps
-