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BoostcampPNG

current split ulppl

by Anonymous

Program Description

something to run in small gym

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 13, 2025 05:42
  • Last Edited
    Sep 13, 2025 07:08
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.6%
Abs
10.3%
Biceps
9.5%
Hamstrings
9%
Lats
8.6%
Upper Back
8%
Triceps
8%
Quadriceps
7.8%
Chest
7.6%
Adductors
4.9%
Lower Back
3.7%
Abductors
3.7%
Front Delts
3.5%
Rear Delts
1.9%
Middle Delts
1.1%
Forearms
0.7%
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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
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-6 reps
-
2
Bench Press Reverse Grip
1
1
6 reps
8 reps
-
-
3
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
-
-
4
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
-
-
5
High Cable Lateral Raise
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Platz Squat
2
6-8 reps
-
3
Good Morning
2
7-10 reps
-
4
Leg Extension
2
7-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet On The Bench Smith Press
1
1
5-7 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
X Lateral Raises
2
8-10 reps
-
5
Chest Fly (Machine)
2
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Bayesian Curl
1
8-10 reps
-
8
Bicep Curl (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Seated Row (Cable)
1
1
5-8 reps
8-12 reps
-
-
3
Decline Sit Up (Weighted)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
7
Neck Work
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Platz Squat
2
8-10 reps
-
3
Hip Thrust (Machine)
2
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
8-10 reps
-
5
Hip Adductor (Machine)
2
8-10 reps
-
6
Hip Abductor (Machine)
2
8-10 reps
-
Week 1
1 / 14 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
5-6 Reps
5-6 Reps
5-6 Reps
-
-
-
2
Bench Press Reverse Grip
1 Set
1 Set
6 Reps
8 Reps
-
-
3
Wide Grip Lat Pulldown
1 Set
1 Set
5 Reps
8 Reps
-
-
4
Seated Row (Cable)
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
5
High Cable Lateral Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
7
Bayesian Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
Day 2
1
Leg Curl
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
2
Platz Squat
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Good Morning
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
4
Leg Extension
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
5
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
6
Decline Sit Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
Day 3
1
Feet On The Bench Smith Press
1 Set
1 Set
5-7 Reps
8-10 Reps
-
-
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-7 Reps
8-10 Reps
-
-
3
Behind-The-Neck Press (Smith Machine)
1 Set
8-12 Reps
-
4
X Lateral Raises
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
5
Chest Fly (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
6
Preacher Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
7
Bayesian Curl
1 Set
8-10 Reps
-
8
Bicep Curl (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
Day 4
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
2
Seated Row (Cable)
1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
3
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Rear Delt Fly (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
JM Press (Smith Machine)
1 Set
1 Set
5-7 Reps
7-10 Reps
-
-
6
Overhead Tricep Extension (Dumbbell)
1 Set
8-12 Reps
-
7
Incline Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
Day 5
1
Romanian Deadlift (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
2
Platz Squat
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
3
Hip Thrust (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4
Walking Lunge (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
6
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
7
Neck Work
1 Set
5 mins
-