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Zion’s Upper/Lower Split

by Zion J.

Program Description

To help me achieve the body I have been aiming for for my pro wrestling career

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 03, 2025 12:13
  • Last Edited
    Nov 03, 2025 06:13
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.3%
Hamstrings
11.1%
Triceps
9.5%
Upper Back
8.8%
Glutes
8.6%
Biceps
8%
Chest
6.7%
Front Delts
6.6%
Lats
5.8%
Middle Delts
5.4%
Abs
5.1%
Lower Back
3.5%
Calves
2.7%
Rear Delts
2.4%
Neck
1.3%
Forearms
1.1%
Abductors
0.5%
Adductors
0.5%
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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
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
1
6-8 reps
6-2 reps
-
-
3
Pec Deck (Machine)
3
6-8 reps
-
4
Seated Row (Cable)
3
7-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
9
Overhead Press (Barbell)
2
7-10 reps
-
10
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
1
6-8 reps
6-2 reps
-
-
3
Pec Deck (Machine)
3
6-8 reps
-
4
Seated Row (Cable)
3
7-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
9
Overhead Press (Barbell)
2
7-10 reps
-
10
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
1
6-8 reps
6-2 reps
-
-
3
Pec Deck (Machine)
3
6-8 reps
-
4
Seated Row (Cable)
3
7-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
9
Overhead Press (Barbell)
2
7-10 reps
-
10
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
1
6-8 reps
6-2 reps
-
-
3
Pec Deck (Machine)
3
6-8 reps
-
4
Seated Row (Cable)
3
7-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
9
Overhead Press (Barbell)
2
7-10 reps
-
10
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
1
6-8 reps
6-2 reps
-
-
3
Pec Deck (Machine)
3
6-8 reps
-
4
Seated Row (Cable)
3
7-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
9
Overhead Press (Barbell)
2
7-10 reps
-
10
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
1
6-8 reps
6-2 reps
-
-
3
Pec Deck (Machine)
3
6-8 reps
-
4
Seated Row (Cable)
3
7-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
9
Overhead Press (Barbell)
2
7-10 reps
-
10
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
1
6-8 reps
6-2 reps
-
-
3
Pec Deck (Machine)
3
6-8 reps
-
4
Seated Row (Cable)
3
7-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
9
Overhead Press (Barbell)
2
7-10 reps
-
10
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
1
6-8 reps
6-2 reps
-
-
3
Pec Deck (Machine)
3
6-8 reps
-
4
Seated Row (Cable)
3
7-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
9
Overhead Press (Barbell)
2
7-10 reps
-
10
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
1
6-8 reps
6-2 reps
-
-
3
Pec Deck (Machine)
3
6-8 reps
-
4
Seated Row (Cable)
3
7-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
9
Overhead Press (Barbell)
2
7-10 reps
-
10
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
1
6-8 reps
6-2 reps
-
-
3
Pec Deck (Machine)
3
6-8 reps
-
4
Seated Row (Cable)
3
7-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
9
Overhead Press (Barbell)
2
7-10 reps
-
10
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
1
6-8 reps
6-2 reps
-
-
3
Pec Deck (Machine)
3
6-8 reps
-
4
Seated Row (Cable)
3
7-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
9
Overhead Press (Barbell)
2
7-10 reps
-
10
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
1
6-8 reps
6-2 reps
-
-
3
Pec Deck (Machine)
3
6-8 reps
-
4
Seated Row (Cable)
3
7-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
9
Overhead Press (Barbell)
2
7-10 reps
-
10
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
1
6-8 reps
6-2 reps
-
-
3
Pec Deck (Machine)
3
6-8 reps
-
4
Seated Row (Cable)
3
7-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
9
Overhead Press (Barbell)
2
7-10 reps
-
10
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
1
6-8 reps
6-2 reps
-
-
3
Pec Deck (Machine)
3
6-8 reps
-
4
Seated Row (Cable)
3
7-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
9
Overhead Press (Barbell)
2
7-10 reps
-
10
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
1
6-8 reps
6-2 reps
-
-
3
Pec Deck (Machine)
3
6-8 reps
-
4
Seated Row (Cable)
3
7-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
9
Overhead Press (Barbell)
2
7-10 reps
-
10
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
1
6-8 reps
6-2 reps
-
-
3
Pec Deck (Machine)
3
6-8 reps
-
4
Seated Row (Cable)
3
7-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
9
Overhead Press (Barbell)
2
7-10 reps
-
10
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
1
6-8 reps
6-2 reps
-
-
3
Pec Deck (Machine)
3
6-8 reps
-
4
Seated Row (Cable)
3
7-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
9
Overhead Press (Barbell)
2
7-10 reps
-
10
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Bench Press (Barbell)
1
1
6-8 reps
6-2 reps
-
-
3
Pec Deck (Machine)
3
6-8 reps
-
4
Seated Row (Cable)
3
7-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
9
Overhead Press (Barbell)
2
7-10 reps
-
10
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Standing Calf Raise (Barbell)
2
8-12 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Press (45 Degrees)
2
5-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Leg Curl
3
8-12 reps
-
7
Leg Extension
3
8-12 reps
-
8
Decline Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Standing Calf Raise (Barbell)
2
8-12 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Press (45 Degrees)
2
5-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Leg Curl
3
8-12 reps
-
7
Leg Extension
3
8-12 reps
-
8
Decline Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Standing Calf Raise (Barbell)
2
8-12 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Press (45 Degrees)
2
5-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Leg Curl
3
8-12 reps
-
7
Leg Extension
3
8-12 reps
-
8
Decline Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Standing Calf Raise (Barbell)
2
8-12 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Press (45 Degrees)
2
5-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Leg Curl
3
8-12 reps
-
7
Leg Extension
3
8-12 reps
-
8
Decline Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Standing Calf Raise (Barbell)
2
8-12 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Press (45 Degrees)
2
5-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Leg Curl
3
8-12 reps
-
7
Leg Extension
3
8-12 reps
-
8
Decline Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Standing Calf Raise (Barbell)
2
8-12 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Press (45 Degrees)
2
5-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Leg Curl
3
8-12 reps
-
7
Leg Extension
3
8-12 reps
-
8
Decline Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Standing Calf Raise (Barbell)
2
8-12 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Press (45 Degrees)
2
5-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Leg Curl
3
8-12 reps
-
7
Leg Extension
3
8-12 reps
-
8
Decline Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Standing Calf Raise (Barbell)
2
8-12 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Press (45 Degrees)
2
5-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Leg Curl
3
8-12 reps
-
7
Leg Extension
3
8-12 reps
-
8
Decline Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Standing Calf Raise (Barbell)
2
8-12 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Press (45 Degrees)
2
5-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Leg Curl
3
8-12 reps
-
7
Leg Extension
3
8-12 reps
-
8
Decline Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Standing Calf Raise (Barbell)
2
8-12 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Press (45 Degrees)
2
5-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Leg Curl
3
8-12 reps
-
7
Leg Extension
3
8-12 reps
-
8
Decline Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Standing Calf Raise (Barbell)
2
8-12 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Press (45 Degrees)
2
5-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Leg Curl
3
8-12 reps
-
7
Leg Extension
3
8-12 reps
-
8
Decline Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Standing Calf Raise (Barbell)
2
8-12 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Press (45 Degrees)
2
5-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Leg Curl
3
8-12 reps
-
7
Leg Extension
3
8-12 reps
-
8
Decline Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Standing Calf Raise (Barbell)
2
8-12 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Press (45 Degrees)
2
5-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Leg Curl
3
8-12 reps
-
7
Leg Extension
3
8-12 reps
-
8
Decline Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Standing Calf Raise (Barbell)
2
8-12 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Press (45 Degrees)
2
5-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Leg Curl
3
8-12 reps
-
7
Leg Extension
3
8-12 reps
-
8
Decline Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Standing Calf Raise (Barbell)
2
8-12 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Press (45 Degrees)
2
5-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Leg Curl
3
8-12 reps
-
7
Leg Extension
3
8-12 reps
-
8
Decline Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Standing Calf Raise (Barbell)
2
8-12 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Press (45 Degrees)
2
5-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Leg Curl
3
8-12 reps
-
7
Leg Extension
3
8-12 reps
-
8
Decline Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Standing Calf Raise (Barbell)
2
8-12 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Press (45 Degrees)
2
5-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Leg Curl
3
8-12 reps
-
7
Leg Extension
3
8-12 reps
-
8
Decline Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Standing Calf Raise (Barbell)
2
8-12 reps
-
3
Hack Squat
2
5-8 reps
-
4
Leg Press (45 Degrees)
2
5-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Leg Curl
3
8-12 reps
-
7
Leg Extension
3
8-12 reps
-
8
Decline Crunch
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
JM Press (Smith Machine)
2
8-12 reps
-
3
Power Shrug (Smith Machine)
2
8-12 reps
-
4
Chest Press (Machine)
3
7-10 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
T-Bar Row
2
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Extension (Dumbbell)
2
7-10 reps
-
10
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
JM Press (Smith Machine)
2
8-12 reps
-
3
Power Shrug (Smith Machine)
2
8-12 reps
-
4
Chest Press (Machine)
3
7-10 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
T-Bar Row
2
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Extension (Dumbbell)
2
7-10 reps
-
10
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
JM Press (Smith Machine)
2
8-12 reps
-
3
Power Shrug (Smith Machine)
2
8-12 reps
-
4
Chest Press (Machine)
3
7-10 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
T-Bar Row
2
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Extension (Dumbbell)
2
7-10 reps
-
10
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
JM Press (Smith Machine)
2
8-12 reps
-
3
Power Shrug (Smith Machine)
2
8-12 reps
-
4
Chest Press (Machine)
3
7-10 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
T-Bar Row
2
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Extension (Dumbbell)
2
7-10 reps
-
10
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
JM Press (Smith Machine)
2
8-12 reps
-
3
Power Shrug (Smith Machine)
2
8-12 reps
-
4
Chest Press (Machine)
3
7-10 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
T-Bar Row
2
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Extension (Dumbbell)
2
7-10 reps
-
10
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
JM Press (Smith Machine)
2
8-12 reps
-
3
Power Shrug (Smith Machine)
2
8-12 reps
-
4
Chest Press (Machine)
3
7-10 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
T-Bar Row
2
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Extension (Dumbbell)
2
7-10 reps
-
10
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
JM Press (Smith Machine)
2
8-12 reps
-
3
Power Shrug (Smith Machine)
2
8-12 reps
-
4
Chest Press (Machine)
3
7-10 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
T-Bar Row
2
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Extension (Dumbbell)
2
7-10 reps
-
10
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
JM Press (Smith Machine)
2
8-12 reps
-
3
Power Shrug (Smith Machine)
2
8-12 reps
-
4
Chest Press (Machine)
3
7-10 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
T-Bar Row
2
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Extension (Dumbbell)
2
7-10 reps
-
10
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
JM Press (Smith Machine)
2
8-12 reps
-
3
Power Shrug (Smith Machine)
2
8-12 reps
-
4
Chest Press (Machine)
3
7-10 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
T-Bar Row
2
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Extension (Dumbbell)
2
7-10 reps
-
10
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
JM Press (Smith Machine)
2
8-12 reps
-
3
Power Shrug (Smith Machine)
2
8-12 reps
-
4
Chest Press (Machine)
3
7-10 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
T-Bar Row
2
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Extension (Dumbbell)
2
7-10 reps
-
10
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
JM Press (Smith Machine)
2
8-12 reps
-
3
Power Shrug (Smith Machine)
2
8-12 reps
-
4
Chest Press (Machine)
3
7-10 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
T-Bar Row
2
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Extension (Dumbbell)
2
7-10 reps
-
10
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
JM Press (Smith Machine)
2
8-12 reps
-
3
Power Shrug (Smith Machine)
2
8-12 reps
-
4
Chest Press (Machine)
3
7-10 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
T-Bar Row
2
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Extension (Dumbbell)
2
7-10 reps
-
10
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
JM Press (Smith Machine)
2
8-12 reps
-
3
Power Shrug (Smith Machine)
2
8-12 reps
-
4
Chest Press (Machine)
3
7-10 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
T-Bar Row
2
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Extension (Dumbbell)
2
7-10 reps
-
10
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
JM Press (Smith Machine)
2
8-12 reps
-
3
Power Shrug (Smith Machine)
2
8-12 reps
-
4
Chest Press (Machine)
3
7-10 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
T-Bar Row
2
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Extension (Dumbbell)
2
7-10 reps
-
10
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
JM Press (Smith Machine)
2
8-12 reps
-
3
Power Shrug (Smith Machine)
2
8-12 reps
-
4
Chest Press (Machine)
3
7-10 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
T-Bar Row
2
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Extension (Dumbbell)
2
7-10 reps
-
10
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
JM Press (Smith Machine)
2
8-12 reps
-
3
Power Shrug (Smith Machine)
2
8-12 reps
-
4
Chest Press (Machine)
3
7-10 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
T-Bar Row
2
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Extension (Dumbbell)
2
7-10 reps
-
10
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
JM Press (Smith Machine)
2
8-12 reps
-
3
Power Shrug (Smith Machine)
2
8-12 reps
-
4
Chest Press (Machine)
3
7-10 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
T-Bar Row
2
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Extension (Dumbbell)
2
7-10 reps
-
10
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
JM Press (Smith Machine)
2
8-12 reps
-
3
Power Shrug (Smith Machine)
2
8-12 reps
-
4
Chest Press (Machine)
3
7-10 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
T-Bar Row
2
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Extension (Dumbbell)
2
7-10 reps
-
10
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Leg Press
2
7-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
2
8-12 reps
-
8
Cable Crunch
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Leg Press
2
7-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
2
8-12 reps
-
8
Cable Crunch
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Leg Press
2
7-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
2
8-12 reps
-
8
Cable Crunch
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Leg Press
2
7-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
2
8-12 reps
-
8
Cable Crunch
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Leg Press
2
7-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
2
8-12 reps
-
8
Cable Crunch
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Leg Press
2
7-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
2
8-12 reps
-
8
Cable Crunch
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Leg Press
2
7-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
2
8-12 reps
-
8
Cable Crunch
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Leg Press
2
7-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
2
8-12 reps
-
8
Cable Crunch
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Leg Press
2
7-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
2
8-12 reps
-
8
Cable Crunch
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Leg Press
2
7-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
2
8-12 reps
-
8
Cable Crunch
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Leg Press
2
7-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
2
8-12 reps
-
8
Cable Crunch
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Leg Press
2
7-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
2
8-12 reps
-
8
Cable Crunch
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Leg Press
2
7-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
2
8-12 reps
-
8
Cable Crunch
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Leg Press
2
7-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
2
8-12 reps
-
8
Cable Crunch
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Leg Press
2
7-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
2
8-12 reps
-
8
Cable Crunch
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Leg Press
2
7-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
2
8-12 reps
-
8
Cable Crunch
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Leg Press
2
7-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
2
8-12 reps
-
8
Cable Crunch
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Leg Press
2
7-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
2
8-12 reps
-
8
Cable Crunch
2
10-12 reps
-
Week 1
1 / 18 Weeks
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
2
Standing Calf Raise (Barbell)
2 Sets
8-12 Reps
-
3
Hack Squat
2 Sets
5-8 Reps
-
4
Leg Press (45 Degrees)
2 Sets
5-8 Reps
-
5
Hip Thrust (Machine)
2 Sets
6-8 Reps
-
6
Leg Curl
3 Sets
8-12 Reps
-
7
Leg Extension
3 Sets
8-12 Reps
-
8
Decline Crunch
2 Sets
8-12 Reps
-
Day 4
1
Squat (Barbell)
2 Sets
5-8 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
3
Leg Press
2 Sets
7-10 Reps
-
4
Leg Curl
2 Sets
8-12 Reps
-
5
Leg Extension
2 Sets
8-12 Reps
-
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
7
Seated Calf Raise
2 Sets
8-12 Reps
-
8
Cable Crunch
2 Sets
10-12 Reps
-
Day 3
1
Bench Press (Smith Machine)
2 Sets
6-8 Reps
-
2
JM Press (Smith Machine)
2 Sets
8-12 Reps
-
3
Power Shrug (Smith Machine)
2 Sets
8-12 Reps
-
4
Chest Press (Machine)
3 Sets
7-10 Reps
-
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
6
Reverse Pec Deck
3 Sets
8-12 Reps
-
7
T-Bar Row
2 Sets
8-12 Reps
-
8
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
9
Overhead Extension (Dumbbell)
2 Sets
7-10 Reps
-
10
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
Day 1
1
Deadlift (Barbell)
2 Sets
5-8 Reps
-
2
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-2 Reps
-
-
3
Pec Deck (Machine)
3 Sets
6-8 Reps
-
4
Seated Row (Cable)
3 Sets
7-10 Reps
-
5
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
-
6
Preacher Curl (Dumbbell)
2 Sets
6-8 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
8
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
9
Overhead Press (Barbell)
2 Sets
7-10 Reps
-
10
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-