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BoostcampPNG

Upper lower

by corpy
1 athletes joined
5.0
(1 rating)

Program Description

All rounder bodybuilding 4 day split

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 24, 2024 12:58
  • Last Edited
    Sep 02, 2024 12:53

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.7%
Triceps
11.2%
Chest
10.8%
Biceps
10.3%
Front Delts
7%
Lats
6.1%
Hamstrings
6%
Middle Delts
5%
Rear Delts
5%
Abs
4.8%
Neck
4.1%
Adductors
3.6%
Calves
3.6%
Quadriceps
3.5%
Glutes
3.1%
Lower Back
2.3%
Forearms
1.7%
Abductors
0.3%
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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
Preacher Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
5-10 reps
-
5
Bench Press (Barbell)
3
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Neck Extension
4
10-20 reps
-
9
Shrug (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
5-10 reps
-
5
Bench Press (Barbell)
3
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Neck Extension
4
10-20 reps
-
9
Shrug (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
5-10 reps
-
5
Bench Press (Barbell)
3
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Neck Extension
4
10-20 reps
-
9
Shrug (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
5-10 reps
-
5
Bench Press (Barbell)
3
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Neck Extension
4
10-20 reps
-
9
Shrug (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
5-10 reps
-
5
Bench Press (Barbell)
3
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Neck Extension
4
10-20 reps
-
9
Shrug (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
5-10 reps
-
5
Bench Press (Barbell)
3
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Neck Extension
4
10-20 reps
-
9
Shrug (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
5-10 reps
-
5
Bench Press (Barbell)
3
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Neck Extension
4
10-20 reps
-
9
Shrug (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
5-10 reps
-
5
Bench Press (Barbell)
3
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Neck Extension
4
10-20 reps
-
9
Shrug (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
5-10 reps
-
5
Bench Press (Barbell)
3
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Neck Extension
4
10-20 reps
-
9
Shrug (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
5-10 reps
-
5
Bench Press (Barbell)
3
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Neck Extension
4
10-20 reps
-
9
Shrug (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
5-10 reps
-
5
Bench Press (Barbell)
3
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Neck Extension
4
10-20 reps
-
9
Shrug (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
5-10 reps
-
5
Bench Press (Barbell)
3
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Neck Extension
4
10-20 reps
-
9
Shrug (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
4
10-15 reps
-
3
Hip Adductor (Machine)
4
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
4
8-12 reps
-
9
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
4
10-15 reps
-
3
Hip Adductor (Machine)
4
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
4
8-12 reps
-
9
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
4
10-15 reps
-
3
Hip Adductor (Machine)
4
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
4
8-12 reps
-
9
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
4
10-15 reps
-
3
Hip Adductor (Machine)
4
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
4
8-12 reps
-
9
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
4
10-15 reps
-
3
Hip Adductor (Machine)
4
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
4
8-12 reps
-
9
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
4
10-15 reps
-
3
Hip Adductor (Machine)
4
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
4
8-12 reps
-
9
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
4
10-15 reps
-
3
Hip Adductor (Machine)
4
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
4
8-12 reps
-
9
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
4
10-15 reps
-
3
Hip Adductor (Machine)
4
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
4
8-12 reps
-
9
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
4
10-15 reps
-
3
Hip Adductor (Machine)
4
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
4
8-12 reps
-
9
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
4
10-15 reps
-
3
Hip Adductor (Machine)
4
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
4
8-12 reps
-
9
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
4
10-15 reps
-
3
Hip Adductor (Machine)
4
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
4
8-12 reps
-
9
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
4
10-15 reps
-
3
Hip Adductor (Machine)
4
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
4
8-12 reps
-
9
High Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
6-10 reps
-
5
Chest Fly (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
7
Rear Delt Row
4
8-12 reps
-
8
Neck Curl
4
5-10 reps
-
9
Shrug (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
6-10 reps
-
5
Chest Fly (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
7
Rear Delt Row
4
8-12 reps
-
8
Neck Curl
4
5-10 reps
-
9
Shrug (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
6-10 reps
-
5
Chest Fly (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
7
Rear Delt Row
4
8-12 reps
-
8
Neck Curl
4
5-10 reps
-
9
Shrug (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
6-10 reps
-
5
Chest Fly (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
7
Rear Delt Row
4
8-12 reps
-
8
Neck Curl
4
5-10 reps
-
9
Shrug (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
6-10 reps
-
5
Chest Fly (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
7
Rear Delt Row
4
8-12 reps
-
8
Neck Curl
4
5-10 reps
-
9
Shrug (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
6-10 reps
-
5
Chest Fly (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
7
Rear Delt Row
4
8-12 reps
-
8
Neck Curl
4
5-10 reps
-
9
Shrug (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
6-10 reps
-
5
Chest Fly (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
7
Rear Delt Row
4
8-12 reps
-
8
Neck Curl
4
5-10 reps
-
9
Shrug (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
6-10 reps
-
5
Chest Fly (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
7
Rear Delt Row
4
8-12 reps
-
8
Neck Curl
4
5-10 reps
-
9
Shrug (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
6-10 reps
-
5
Chest Fly (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
7
Rear Delt Row
4
8-12 reps
-
8
Neck Curl
4
5-10 reps
-
9
Shrug (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
6-10 reps
-
5
Chest Fly (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
7
Rear Delt Row
4
8-12 reps
-
8
Neck Curl
4
5-10 reps
-
9
Shrug (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
6-10 reps
-
5
Chest Fly (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
7
Rear Delt Row
4
8-12 reps
-
8
Neck Curl
4
5-10 reps
-
9
Shrug (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
6-10 reps
-
5
Chest Fly (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
7
Rear Delt Row
4
8-12 reps
-
8
Neck Curl
4
5-10 reps
-
9
Shrug (Barbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown
3
8-12 reps
-
9
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown
3
8-12 reps
-
9
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown
3
8-12 reps
-
9
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown
3
8-12 reps
-
9
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown
3
8-12 reps
-
9
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown
3
8-12 reps
-
9
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown
3
8-12 reps
-
9
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown
3
8-12 reps
-
9
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown
3
8-12 reps
-
9
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown
3
8-12 reps
-
9
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown
3
8-12 reps
-
9
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown
3
8-12 reps
-
9
Landmine Oblique Twist
4
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Preacher Curl (Barbell)
4 Sets
8-12 Reps
-
2
Hammer Curl (Cable)
4 Sets
8-12 Reps
-
3
Pec Deck (Machine)
4 Sets
8-12 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
-
5
Bench Press (Barbell)
3 Sets
3-5 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
7
Reverse Pec Deck
4 Sets
10-15 Reps
-
8
Neck Extension
4 Sets
10-20 Reps
-
9
Shrug (Dumbbell)
3 Sets
15-20 Reps
-
Day 2
1
Hack Squat
3 Sets
8-12 Reps
-
2
Leg Curl
4 Sets
10-15 Reps
-
3
Hip Adductor (Machine)
4 Sets
10-15 Reps
-
4
Standing Calf Raise
4 Sets
15-20 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
6
JM Press
3 Sets
8-12 Reps
-
7
Cable Crunch
3 Sets
8-12 Reps
-
8
Wide Grip Lat Pulldown
4 Sets
8-12 Reps
-
9
High Row
3 Sets
8-12 Reps
-
Day 3
1
Bicep Curl (Cable)
4 Sets
8-12 Reps
-
2
Hammer Curl
4 Sets
8-12 Reps
-
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
5
Chest Fly (Cable)
3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)
4 Sets
10-15 Reps
-
7
Rear Delt Row
4 Sets
8-12 Reps
-
8
Neck Curl
4 Sets
5-10 Reps
-
9
Shrug (Barbell)
3 Sets
15-20 Reps
-
Day 4
1
Leg Press (45 Degrees)
3 Sets
5-10 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
-
3
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
4
Calf Raise (Smith Machine)
3 Sets
10-15 Reps
-
5
Single Arm Tricep Extension (Cable)
4 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
-
7
Seated Row (Cable)
3 Sets
8-12 Reps
-
8
Lat Pulldown
3 Sets
8-12 Reps
-
9
Landmine Oblique Twist
4 Sets
10-15 Reps
-