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Upper/Lower 3.0

by BeastLevrone

Program Description

**Upper/Lower 3.0** is an 8-week program designed to enhance your strength and muscle definition through a balanced upper and lower body split. With 32 training days, you'll engage in targeted workouts that include essential compound and isolation movements, ensuring comprehensive muscle development. Each session is structured to optimize intensity and recovery, featuring exercises like the Incline Bench Press and Squat, tailored to push your limits while promoting growth. Get ready to transform your physique and elevate your performance with this focused, effective training regimen!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 28, 2025 02:26
  • Last Edited
    Sep 28, 2025 08:32
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.1%
Quadriceps
9.5%
Glutes
8.8%
Triceps
8.5%
Upper Back
7.8%
Biceps
7.1%
Middle Delts
6.6%
Front Delts
6.6%
Abs
6.5%
Lats
5.6%
Chest
5%
Calves
5%
Lower Back
4.1%
Rear Delts
3.5%
Adductors
3.5%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
6
Bayesian Curl
2
6-8 reps
RPE 10
7
Barbell Row
2
6-8 reps
RPE 10
8
High Row
2
6-8 reps
RPE 10
9
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
6
Bayesian Curl
2
6-8 reps
RPE 10
7
Barbell Row
2
6-8 reps
RPE 10
8
High Row
2
6-8 reps
RPE 10
9
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
6
Bayesian Curl
2
6-8 reps
RPE 10
7
Barbell Row
2
6-8 reps
RPE 10
8
High Row
2
6-8 reps
RPE 10
9
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
6
Bayesian Curl
2
6-8 reps
RPE 10
7
Barbell Row
2
6-8 reps
RPE 10
8
High Row
2
6-8 reps
RPE 10
9
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
6
Bayesian Curl
2
6-8 reps
RPE 10
7
Barbell Row
2
6-8 reps
RPE 10
8
High Row
2
6-8 reps
RPE 10
9
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
6
Bayesian Curl
2
6-8 reps
RPE 10
7
Barbell Row
2
6-8 reps
RPE 10
8
High Row
2
6-8 reps
RPE 10
9
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
6
Bayesian Curl
2
6-8 reps
RPE 10
7
Barbell Row
2
6-8 reps
RPE 10
8
High Row
2
6-8 reps
RPE 10
9
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
6
Bayesian Curl
2
6-8 reps
RPE 10
7
Barbell Row
2
6-8 reps
RPE 10
8
High Row
2
6-8 reps
RPE 10
9
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
8-12 reps
RPE 10
RPE 10
2
Pendulum Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Hyperextension
3
6-10 reps
RPE 10
6
Calf Raise (Machine)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
8-12 reps
RPE 10
RPE 10
2
Pendulum Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Hyperextension
3
6-10 reps
RPE 10
6
Calf Raise (Machine)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
8-12 reps
RPE 10
RPE 10
2
Pendulum Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Hyperextension
3
6-10 reps
RPE 10
6
Calf Raise (Machine)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
8-12 reps
RPE 10
RPE 10
2
Pendulum Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Hyperextension
3
6-10 reps
RPE 10
6
Calf Raise (Machine)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
8-12 reps
RPE 10
RPE 10
2
Pendulum Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Hyperextension
3
6-10 reps
RPE 10
6
Calf Raise (Machine)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
8-12 reps
RPE 10
RPE 10
2
Pendulum Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Hyperextension
3
6-10 reps
RPE 10
6
Calf Raise (Machine)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
8-12 reps
RPE 10
RPE 10
2
Pendulum Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Hyperextension
3
6-10 reps
RPE 10
6
Calf Raise (Machine)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
8-12 reps
RPE 10
RPE 10
2
Pendulum Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Hyperextension
3
6-10 reps
RPE 10
6
Calf Raise (Machine)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
3
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
3
6-8 reps
RPE 10
4
Bicep Curl (Machine)
2
8-10 reps
RPE 10
5
Lateral Raise (Machine)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
6
Bent Over Row (Dumbbell)
2
6-8 reps
RPE 10
7
Single Arm Row (Cable)
2
6-8 reps
RPE 10
8
Rear Delt Fly (Cable)
3
6-8 reps
RPE 10
9
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
10
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
3
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
3
6-8 reps
RPE 10
4
Bicep Curl (Machine)
2
8-10 reps
RPE 10
5
Lateral Raise (Machine)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
6
Bent Over Row (Dumbbell)
2
6-8 reps
RPE 10
7
Single Arm Row (Cable)
2
6-8 reps
RPE 10
8
Rear Delt Fly (Cable)
3
6-8 reps
RPE 10
9
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
10
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
3
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
3
6-8 reps
RPE 10
4
Bicep Curl (Machine)
2
8-10 reps
RPE 10
5
Lateral Raise (Machine)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
6
Bent Over Row (Dumbbell)
2
6-8 reps
RPE 10
7
Single Arm Row (Cable)
2
6-8 reps
RPE 10
8
Rear Delt Fly (Cable)
3
6-8 reps
RPE 10
9
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
10
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
3
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
3
6-8 reps
RPE 10
4
Bicep Curl (Machine)
2
8-10 reps
RPE 10
5
Lateral Raise (Machine)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
6
Bent Over Row (Dumbbell)
2
6-8 reps
RPE 10
7
Single Arm Row (Cable)
2
6-8 reps
RPE 10
8
Rear Delt Fly (Cable)
3
6-8 reps
RPE 10
9
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
10
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
3
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
3
6-8 reps
RPE 10
4
Bicep Curl (Machine)
2
8-10 reps
RPE 10
5
Lateral Raise (Machine)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
6
Bent Over Row (Dumbbell)
2
6-8 reps
RPE 10
7
Single Arm Row (Cable)
2
6-8 reps
RPE 10
8
Rear Delt Fly (Cable)
3
6-8 reps
RPE 10
9
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
10
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
3
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
3
6-8 reps
RPE 10
4
Bicep Curl (Machine)
2
8-10 reps
RPE 10
5
Lateral Raise (Machine)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
6
Bent Over Row (Dumbbell)
2
6-8 reps
RPE 10
7
Single Arm Row (Cable)
2
6-8 reps
RPE 10
8
Rear Delt Fly (Cable)
3
6-8 reps
RPE 10
9
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
10
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
3
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
3
6-8 reps
RPE 10
4
Bicep Curl (Machine)
2
8-10 reps
RPE 10
5
Lateral Raise (Machine)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
6
Bent Over Row (Dumbbell)
2
6-8 reps
RPE 10
7
Single Arm Row (Cable)
2
6-8 reps
RPE 10
8
Rear Delt Fly (Cable)
3
6-8 reps
RPE 10
9
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
10
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
3
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
3
6-8 reps
RPE 10
4
Bicep Curl (Machine)
2
8-10 reps
RPE 10
5
Lateral Raise (Machine)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
6
Bent Over Row (Dumbbell)
2
6-8 reps
RPE 10
7
Single Arm Row (Cable)
2
6-8 reps
RPE 10
8
Rear Delt Fly (Cable)
3
6-8 reps
RPE 10
9
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
10
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 10
7
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 10
7
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 10
7
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 10
7
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 10
7
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 10
7
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 10
7
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 10
7
Calf Raise (Machine)
3
6-8 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@10
2
Pec Deck (Machine)
2 Sets
8-10 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@10
@10
4
Shoulder Press (Machine)
2 Sets
6-8 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@10
6
Bayesian Curl
2 Sets
6-8 Reps
@10
7
Barbell Row
2 Sets
6-8 Reps
@10
8
High Row
2 Sets
6-8 Reps
@10
9
Abs Crunch (Machine)
3 Sets
10-15 Reps
@10
Day 2
1
Squat (Barbell)
2 Sets
1 Set
4-8 Reps
8-12 Reps
@10
@10
2
Pendulum Squat
2 Sets
6-8 Reps
@10
3
Leg Extension
2 Sets
6-8 Reps
@10
4
Lying Leg Curl
2 Sets
6-8 Reps
@10
5
Hyperextension
3 Sets
6-10 Reps
@10
6
Calf Raise (Machine)
3 Sets
8-10 Reps
@10
Day 3
1
Incline Tricep Extension (Dumbbell)
3 Sets
6-8 Reps
@10
2
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
3
Bicep Curl (Cable)
3 Sets
6-8 Reps
@10
4
Bicep Curl (Machine)
2 Sets
8-10 Reps
@10
5
Lateral Raise (Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@10
@10
6
Bent Over Row (Dumbbell)
2 Sets
6-8 Reps
@10
7
Single Arm Row (Cable)
2 Sets
6-8 Reps
@10
8
Rear Delt Fly (Cable)
3 Sets
6-8 Reps
@10
9
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@10
10
Abs Crunch (Machine)
3 Sets
10-15 Reps
@10
Day 4
1
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@10
3
Hip Thrust (Machine)
2 Sets
6-8 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@10
5
Leg Extension
2 Sets
10-12 Reps
@10
6
Hip Adductor (Machine)
3 Sets
10-15 Reps
@10
7
Calf Raise (Machine)
3 Sets
6-8 Reps
@10