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BoostcampPNG

U&L Limited 2.0

by Everett Isernia
4.0
(1 rating)

Program Description

Intermediate skill program for hypertrophy with a 2 week bodyweight/calisthics workout

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 05, 2025 08:06
  • Last Edited
    Nov 02, 2025 10:48
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.8%
Lats
9.7%
Chest
8.1%
Biceps
8.1%
Triceps
8.1%
Abs
8%
Front Delts
7.4%
Quadriceps
7.2%
Hamstrings
7.1%
Middle Delts
6.7%
Glutes
5.1%
Lower Back
3.1%
Calves
2.6%
Rear Delts
2.6%
Cardio
1%
Forearms
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 9
4
Seated Hamstring Curl
2
10 reps
RPE 8
5
Pull Through (Cable)
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7A
Cable Crunch
3
12 reps
RPE 10
7B
Hanging Leg Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Front Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 9
4
Seated Hamstring Curl
2
10 reps
RPE 8
5
Pull Through (Cable)
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7A
Cable Crunch
3
12 reps
RPE 10
7B
Hanging Leg Raise
2
12 reps
RPE 10
8A
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
8B
Cable Tricep Kickback
2
10 reps
RPE 10
9
Elliptical
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Front Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 9
4
Seated Hamstring Curl
2
10 reps
RPE 8
5
Pull Through (Cable)
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7A
Cable Crunch
3
12 reps
RPE 10
7B
Hanging Leg Raise
2
12 reps
RPE 10
8A
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
8B
Cable Tricep Kickback
2
10 reps
RPE 10
9
Elliptical
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Front Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 9
4
Seated Hamstring Curl
2
10 reps
RPE 8
5
Pull Through (Cable)
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7A
Cable Crunch
3
12 reps
RPE 10
7B
Hanging Leg Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Front Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 9
4
Seated Hamstring Curl
2
10 reps
RPE 8
5
Pull Through (Cable)
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7A
Cable Crunch
3
12 reps
RPE 10
7B
Hanging Leg Raise
2
12 reps
RPE 10
8A
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
8B
Cable Tricep Kickback
2
10 reps
RPE 10
9
Elliptical
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Front Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 9
4
Seated Hamstring Curl
2
10 reps
RPE 8
5
Pull Through (Cable)
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7A
Cable Crunch
3
12 reps
RPE 10
7B
Hanging Leg Raise
2
12 reps
RPE 10
8A
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
8B
Cable Tricep Kickback
2
10 reps
RPE 10
9
Elliptical
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Front Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 9
4
Seated Hamstring Curl
2
10 reps
RPE 8
5
Pull Through (Cable)
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7A
Cable Crunch
3
12 reps
RPE 10
7B
Hanging Leg Raise
2
12 reps
RPE 10
8A
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
8B
Cable Tricep Kickback
2
10 reps
RPE 10
9
Elliptical
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Front Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 9
4
Seated Hamstring Curl
2
10 reps
RPE 8
5
Pull Through (Cable)
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7A
Cable Crunch
3
12 reps
RPE 10
7B
Hanging Leg Raise
2
12 reps
RPE 10
8A
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
8B
Cable Tricep Kickback
2
10 reps
RPE 10
9
Elliptical
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Incline Chest Press (Machine)
3
-
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Shoulder Press (Machine)
2
10 reps
RPE 9
6A
Bayesian Curl
2
10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7A
Face Pull
2
12 reps
RPE 10
7B
Lateral Raise (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Incline Cable Chest Press
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
6
Shoulder Press (Machine)
2
10 reps
RPE 9
7A
Bayesian Curl
2
10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
8A
Face Pull
2
12 reps
RPE 10
8B
Lateral Raise (Cable)
2
10 reps
RPE 10
9
Shrug (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Incline Cable Chest Press
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
6
Shoulder Press (Machine)
2
10 reps
RPE 9
7A
Bayesian Curl
2
10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
8A
Face Pull
2
12 reps
RPE 10
8B
Lateral Raise (Cable)
2
10 reps
RPE 10
9
Shrug (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
2
Decline Push Up
3
8-10 reps
RPE 8
3
Standing Pullover (Cable)
3
10 reps
RPE 8
4
Pike Push Up
3
8-10 reps
RPE 8
5
Lat Pulldown (Single Arm)
2
10 reps
RPE 9
6A
Bayesian Curl
2
10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7A
Face Pull
2
12 reps
RPE 10
7B
Lateral Raise (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
2
Decline Push Up
3
8-10 reps
RPE 8
3
Standing Pullover (Cable)
3
10 reps
RPE 8
4
Pike Push Up
3
8-10 reps
RPE 8
5
Lat Pulldown (Single Arm)
2
10 reps
RPE 9
6A
Bayesian Curl
2
10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7A
Face Pull
2
12 reps
RPE 10
7B
Lateral Raise (Cable)
2
10 reps
RPE 10
8
Shrug (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Incline Cable Chest Press
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
6
Shoulder Press (Machine)
2
10 reps
RPE 9
7A
Bayesian Curl
2
10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
8A
Face Pull
2
12 reps
RPE 10
8B
Lateral Raise (Cable)
2
10 reps
RPE 10
9
Shrug (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Incline Cable Chest Press
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
6
Shoulder Press (Machine)
2
10 reps
RPE 9
7A
Bayesian Curl
2
10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
8A
Face Pull
2
12 reps
RPE 10
8B
Lateral Raise (Cable)
2
10 reps
RPE 10
9
Shrug (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Incline Cable Chest Press
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
6
Shoulder Press (Machine)
2
10 reps
RPE 9
7A
Bayesian Curl
2
10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
8A
Face Pull
2
12 reps
RPE 10
8B
Lateral Raise (Cable)
2
10 reps
RPE 10
9
Shrug (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Front Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 9
4
Seated Hamstring Curl
2
10 reps
RPE 8
5
Pull Through (Cable)
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7A
Cable Crunch
3
12 reps
RPE 10
7B
Hanging Leg Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Front Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 9
4
Seated Hamstring Curl
2
10 reps
RPE 8
5
Pull Through (Cable)
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7A
Cable Crunch
3
12 reps
RPE 10
7B
Hanging Leg Raise
2
12 reps
RPE 10
8A
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
9
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Front Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 9
4
Seated Hamstring Curl
2
10 reps
RPE 8
5
Pull Through (Cable)
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7A
Cable Crunch
3
12 reps
RPE 10
7B
Hanging Leg Raise
2
12 reps
RPE 10
8A
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
9
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Front Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 9
4
Seated Hamstring Curl
2
10 reps
RPE 8
5
Pull Through (Cable)
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7A
Cable Crunch
3
12 reps
RPE 10
7B
Hanging Leg Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Front Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 9
4
Seated Hamstring Curl
2
10 reps
RPE 8
5
Pull Through (Cable)
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7A
Cable Crunch
3
12 reps
RPE 10
7B
Hanging Leg Raise
2
12 reps
RPE 10
8A
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
9
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Front Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 9
4
Seated Hamstring Curl
2
10 reps
RPE 8
5
Pull Through (Cable)
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7A
Cable Crunch
3
12 reps
RPE 10
7B
Hanging Leg Raise
2
12 reps
RPE 10
8A
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
9
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Front Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 9
4
Seated Hamstring Curl
2
10 reps
RPE 8
5
Pull Through (Cable)
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7A
Cable Crunch
3
12 reps
RPE 10
7B
Hanging Leg Raise
2
12 reps
RPE 10
8A
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
9
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Front Squat
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 9
4
Seated Hamstring Curl
2
10 reps
RPE 8
5
Pull Through (Cable)
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7A
Cable Crunch
3
12 reps
RPE 10
7B
Hanging Leg Raise
2
12 reps
RPE 10
8A
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
9
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
6
Shoulder Press (Machine)
2
10 reps
RPE 9
7A
Bayesian Curl
2
10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
8A
Face Pull
2
12 reps
RPE 10
8B
Lateral Raise (Cable)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Incline Cable Chest Press
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
6
Shoulder Press (Machine)
2
10 reps
RPE 9
7A
Bayesian Curl
2
10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
8A
Face Pull
2
12 reps
RPE 10
8B
Lateral Raise (Cable)
2
10 reps
RPE 10
9
Shrug (Dumbbell)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Incline Cable Chest Press
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
6
Shoulder Press (Machine)
2
10 reps
RPE 9
7A
Bayesian Curl
2
10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
8A
Face Pull
2
12 reps
RPE 10
8B
Lateral Raise (Cable)
2
10 reps
RPE 10
9
Shrug (Dumbbell)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-10 reps
RPE 8
2
Ring Dip
3
10 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
8-10 reps
RPE 8
4
Decline Push Up
4
8-10 reps
RPE 8
5
Shoulder Press (Machine)
2
10 reps
-
6
Chest Fly (Cable)
3
10 reps
RPE 9
7A
Bayesian Curl
2
10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
8A
Face Pull
2
12 reps
RPE 10
8B
Lateral Raise (Cable)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
8-10 reps
RPE 8
2
Ring Dip
3
10 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
8-10 reps
RPE 8
4
Decline Push Up
4
8-10 reps
RPE 8
5
Shoulder Press (Machine)
2
10 reps
RPE 9
6
Chest Fly (Cable)
3
10 reps
RPE 9
7A
Bayesian Curl
2
10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
8A
Face Pull
2
12 reps
RPE 10
8B
Lateral Raise (Cable)
2
10 reps
RPE 10
9
Shrug (Dumbbell)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Incline Cable Chest Press
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
6
Shoulder Press (Machine)
2
10 reps
RPE 9
7A
Bayesian Curl
2
10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
8A
Face Pull
2
12 reps
RPE 10
8B
Lateral Raise (Cable)
2
10 reps
RPE 10
9
Shrug (Dumbbell)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Incline Cable Chest Press
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
6
Shoulder Press (Machine)
2
10 reps
RPE 9
7A
Bayesian Curl
2
10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
8A
Face Pull
2
12 reps
RPE 10
8B
Lateral Raise (Cable)
2
10 reps
RPE 10
9
Shrug (Dumbbell)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Incline Cable Chest Press
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
6
Shoulder Press (Machine)
2
10 reps
RPE 9
7A
Bayesian Curl
2
10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
8A
Face Pull
2
12 reps
RPE 10
8B
Lateral Raise (Cable)
2
10 reps
RPE 10
9
Shrug (Dumbbell)
2
12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Extension
2 Sets
12 Reps
@9
4
Seated Hamstring Curl
2 Sets
10 Reps
@8
5
Pull Through (Cable)
2 Sets
12 Reps
@10
6
Standing Calf Raise
2 Sets
12 Reps
@10
7A
Cable Crunch
3 Sets
12 Reps
@10
7B
Hanging Leg Raise
2 Sets
12 Reps
@10
Day 3
1
Cable Front Squat
3 Sets
10 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Extension
2 Sets
12 Reps
@9
4
Seated Hamstring Curl
2 Sets
10 Reps
@8
5
Pull Through (Cable)
2 Sets
12 Reps
@10
6
Standing Calf Raise
2 Sets
12 Reps
@10
7A
Cable Crunch
3 Sets
12 Reps
@10
7B
Hanging Leg Raise
2 Sets
12 Reps
@10
Day 4
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Incline Chest Press (Machine)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@9
4
Chest Fly (Cable)
3 Sets
10 Reps
@9
5
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@9
6
Shoulder Press (Machine)
2 Sets
10 Reps
@9
7A
Bayesian Curl
2 Sets
10 Reps
@10
7B
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@10
8A
Face Pull
2 Sets
12 Reps
@10
8B
Lateral Raise (Cable)
2 Sets
10 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Incline Chest Press (Machine)
3 Sets
-
3
Seated Row (Cable)
3 Sets
10 Reps
@9
4
Chest Fly (Cable)
3 Sets
10 Reps
@9
5
Shoulder Press (Machine)
2 Sets
10 Reps
@9
6A
Bayesian Curl
2 Sets
10 Reps
@10
6B
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@10
7A
Face Pull
2 Sets
12 Reps
@10
7B
Lateral Raise (Cable)
2 Sets
10 Reps
@10