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ULPPL Upper focus (1)

by Kaspars B.

Program Description

The purpose of this program is to provide a balanced and efficient full-body workout routine that targets all major muscle groups, with an emphasis on strength and hypertrophy. It incorporates compound and isolation exercises to ensure comprehensive muscle development, promotes shoulder health with a balanced mix of pressing and pulling movements, and includes specific focus on often-neglected areas like the rear delts, traps, and calves. The program aims to optimize muscle growth while minimizing the risk of injury, promoting overall strength, and enhancing muscle symmetry.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 04, 2025 05:49
  • Last Edited
    Nov 04, 2025 05:50
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.2%
Lats
10.2%
Upper Back
9.4%
Chest
8.3%
Hamstrings
8.2%
Biceps
8%
Front Delts
7.3%
Quadriceps
6.9%
Glutes
6.4%
Middle Delts
6.2%
Abs
5.2%
Rear Delts
5.1%
Calves
4.8%
Lower Back
2.1%
Forearms
1.1%
Adductors
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
T-Bar Row
3
10-12 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
7
Preacher Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
T-Bar Row
3
10-12 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
7
Preacher Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
T-Bar Row
3
10-12 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
7
Preacher Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
T-Bar Row
3
10-12 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
7
Preacher Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
T-Bar Row
3
10-12 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
7
Preacher Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
T-Bar Row
3
10-12 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
7
Preacher Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
T-Bar Row
3
10-12 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
7
Preacher Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
T-Bar Row
3
10-12 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
7
Preacher Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
T-Bar Row
3
10-12 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
7
Preacher Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
T-Bar Row
3
10-12 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
7
Preacher Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
T-Bar Row
3
10-12 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
7
Preacher Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
T-Bar Row
3
10-12 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
7
Preacher Curl (Barbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hip Thrust (Machine)
3
8-10 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hip Thrust (Machine)
3
8-10 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hip Thrust (Machine)
3
8-10 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hip Thrust (Machine)
3
8-10 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hip Thrust (Machine)
3
8-10 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hip Thrust (Machine)
3
8-10 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hip Thrust (Machine)
3
8-10 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hip Thrust (Machine)
3
8-10 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hip Thrust (Machine)
3
8-10 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hip Thrust (Machine)
3
8-10 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hip Thrust (Machine)
3
8-10 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hip Thrust (Machine)
3
8-10 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Cross Body Lat Pull Around
3
12-15 reps
-
4
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
6-8 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Cross Body Lat Pull Around
3
12-15 reps
-
4
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
6-8 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Cross Body Lat Pull Around
3
12-15 reps
-
4
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
6-8 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Cross Body Lat Pull Around
3
12-15 reps
-
4
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
6-8 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Cross Body Lat Pull Around
3
12-15 reps
-
4
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
6-8 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Cross Body Lat Pull Around
3
12-15 reps
-
4
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
6-8 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Cross Body Lat Pull Around
3
12-15 reps
-
4
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
6-8 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Cross Body Lat Pull Around
3
12-15 reps
-
4
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
6-8 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Cross Body Lat Pull Around
3
12-15 reps
-
4
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
6-8 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Cross Body Lat Pull Around
3
12-15 reps
-
4
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
6-8 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Cross Body Lat Pull Around
3
12-15 reps
-
4
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
6-8 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Cross Body Lat Pull Around
3
12-15 reps
-
4
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
6-8 reps
-
7
Face Away Cable Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bench Press (Dumbbell)
3
8-10 reps
-
5
Pec Deck (Machine)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Leg Extension
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
-
2
Pull-Up (Weighted)
3 Sets
4-6 Reps
-
3
T-Bar Row
3 Sets
10-12 Reps
-
4
Dip (Weighted)
3 Sets
6-8 Reps
-
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
6
Face Pull
3 Sets
12-15 Reps
-
7
Preacher Curl (Barbell)
3 Sets
8-10 Reps
-
Day 4
1
Seated Overhead Press (Dumbbell)
3 Sets
4-6 Reps
-
2
Incline Chest Press (Machine)
3 Sets
8-10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
4
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
5
Pec Deck (Machine)
3 Sets
10-12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
-
Day 5
1
Squat (Barbell)
3 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
-
3
Leg Extension
3 Sets
10-12 Reps
-
4
Lying Leg Curl
3 Sets
10-12 Reps
-
5
Standing Calf Raise
4 Sets
12-15 Reps
-
6
Cable Crunch
3 Sets
15 Reps
-
Day 3
1
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
3
Cross Body Lat Pull Around
3 Sets
12-15 Reps
-
4
Single Arm Rear Delt Cable Fly
3 Sets
12-15 Reps
-
5
Straight Arm Pulldown
3 Sets
12-15 Reps
-
6
Bicep Curl (Barbell)
3 Sets
6-8 Reps
-
7
Face Away Cable Curl
3 Sets
8-10 Reps
-
Day 2
1
Hack Squat
3 Sets
6-8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
-
3
Leg Curl
3 Sets
10-12 Reps
-
4
Hip Thrust (Machine)
3 Sets
8-10 Reps
-
5
Seated Calf Raise
4 Sets
12-15 Reps
-
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-