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THE UNENHANCED GAINZ 2.0

by The Wolf
1 athletes joined

Program Description

The program is a hybrid 5-days ULPPL split specially designed for natural lifters, combining hypertrophy and strength training. It optimizes muscle growth and strength gains effectively.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 09, 2025 05:37
  • Last Edited
    Nov 09, 2025 02:20
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.9%
Lats
9.3%
Upper Back
8.7%
Front Delts
8.5%
Hamstrings
8.3%
Biceps
7.2%
Chest
7.2%
Quadriceps
7.1%
Glutes
7%
Middle Delts
6.6%
Abs
5.6%
Calves
4%
Rear Delts
3.6%
Forearms
2.1%
Lower Back
2%
Adductors
0.8%
Other
0.7%
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
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Barbell Row
3
6-10 reps
-
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
6
Lying Triceps Extension (EZ Bar)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Barbell Row
3
6-10 reps
-
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
6
Lying Triceps Extension (EZ Bar)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Barbell Row
3
6-10 reps
-
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
6
Lying Triceps Extension (EZ Bar)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Barbell Row
3
6-10 reps
-
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
6
Lying Triceps Extension (EZ Bar)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Barbell Row
3
6-10 reps
-
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
6
Lying Triceps Extension (EZ Bar)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Barbell Row
3
6-10 reps
-
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
6
Lying Triceps Extension (EZ Bar)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Barbell Row
3
6-10 reps
-
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
6
Lying Triceps Extension (EZ Bar)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Barbell Row
3
6-10 reps
-
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
6
Lying Triceps Extension (EZ Bar)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Barbell Row
3
6-10 reps
-
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
6
Lying Triceps Extension (EZ Bar)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Barbell Row
3
6-10 reps
-
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
6
Lying Triceps Extension (EZ Bar)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Barbell Row
3
6-10 reps
-
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
6
Lying Triceps Extension (EZ Bar)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Barbell Row
3
6-10 reps
-
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
6
Lying Triceps Extension (EZ Bar)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
12-15 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Guillotine Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Guillotine Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Guillotine Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Guillotine Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Guillotine Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Guillotine Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Guillotine Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Guillotine Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Guillotine Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Guillotine Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Guillotine Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Guillotine Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Straight Arm Pulldown
3
10-15 reps
-
4
Face Pull
3
12-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Straight Arm Pulldown
3
10-15 reps
-
4
Face Pull
3
12-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Straight Arm Pulldown
3
10-15 reps
-
4
Face Pull
3
12-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Straight Arm Pulldown
3
10-15 reps
-
4
Face Pull
3
12-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Straight Arm Pulldown
3
10-15 reps
-
4
Face Pull
3
12-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Straight Arm Pulldown
3
10-15 reps
-
4
Face Pull
3
12-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Straight Arm Pulldown
3
10-15 reps
-
4
Face Pull
3
12-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Straight Arm Pulldown
3
10-15 reps
-
4
Face Pull
3
12-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Straight Arm Pulldown
3
10-15 reps
-
4
Face Pull
3
12-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Straight Arm Pulldown
3
10-15 reps
-
4
Face Pull
3
12-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Straight Arm Pulldown
3
10-15 reps
-
4
Face Pull
3
12-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Straight Arm Pulldown
3
10-15 reps
-
4
Face Pull
3
12-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Extension
2
12-20 reps
-
4
Leg Curl
2
12-15 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Extension
2
12-20 reps
-
4
Leg Curl
2
12-15 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Extension
2
12-20 reps
-
4
Leg Curl
2
12-15 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Extension
2
12-20 reps
-
4
Leg Curl
2
12-15 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Extension
2
12-20 reps
-
4
Leg Curl
2
12-15 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Extension
2
12-20 reps
-
4
Leg Curl
2
12-15 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Extension
2
12-20 reps
-
4
Leg Curl
2
12-15 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Extension
2
12-20 reps
-
4
Leg Curl
2
12-15 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Extension
2
12-20 reps
-
4
Leg Curl
2
12-15 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Extension
2
12-20 reps
-
4
Leg Curl
2
12-15 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Extension
2
12-20 reps
-
4
Leg Curl
2
12-15 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Extension
2
12-20 reps
-
4
Leg Curl
2
12-15 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-20 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Stretching
1 Set
-
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Dip (Weighted)
3 Sets
6-10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
4
Barbell Row
3 Sets
6-10 Reps
-
5
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
6
Lying Triceps Extension (EZ Bar)
2 Sets
6-10 Reps
-
7
Bicep Curl (Barbell)
2 Sets
6-10 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Leg Press (45 Degrees)
2 Sets
8-12 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
-
4
Leg Curl
2 Sets
12-15 Reps
-
5
Seated Calf Raise
3 Sets
12-15 Reps
-
6
Cable Crunch
3 Sets
12-20 Reps
-
Day 4
1
Guillotine Press (Barbell)
3 Sets
6-10 Reps
-
2
Pec Deck (Machine)
3 Sets
10-15 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
-
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
Day 5
1
Underhand Lat Pulldown
3 Sets
8-12 Reps
-
2
Seated Row (Cable)
3 Sets
8-12 Reps
-
3
Straight Arm Pulldown
3 Sets
10-15 Reps
-
4
Face Pull
3 Sets
12-20 Reps
-
5
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
-
Day 6
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
3
Leg Extension
2 Sets
12-20 Reps
-
4
Leg Curl
2 Sets
12-15 Reps
-
5
Calf Raise (Machine)
3 Sets
12-15 Reps
-
6
Russian Twist (Dumbbell)
3 Sets
12-20 Reps
-