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
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJun 10, 2025 09:03
- Last EditedJul 01, 2025 12:12
Summary
Unleash your strength with the ULPPL Latvian Power program, a comprehensive 12-week training plan designed for serious lifters. Committing to five days a week, you’ll tackle a mix of leg, pull, and push workouts that incorporate essential compound and isolation movements, ensuring balanced muscle development. This program emphasizes progressive overload to maximize gains, all while utilizing a full gym setup. Get ready to elevate your performance and sculpt your physique with each session!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Dip (Weighted)
3
10-12 reps
-
4
T-Bar Row
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Dip (Weighted)
3
10-12 reps
-
4
T-Bar Row
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Dip (Weighted)
3
10-12 reps
-
4
T-Bar Row
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Dip (Weighted)
3
10-12 reps
-
4
T-Bar Row
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Dip (Weighted)
3
10-12 reps
-
4
T-Bar Row
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Dip (Weighted)
3
10-12 reps
-
4
T-Bar Row
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Dip (Weighted)
3
10-12 reps
-
4
T-Bar Row
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Dip (Weighted)
3
10-12 reps
-
4
T-Bar Row
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Dip (Weighted)
3
10-12 reps
-
4
T-Bar Row
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Dip (Weighted)
3
10-12 reps
-
4
T-Bar Row
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Dip (Weighted)
3
10-12 reps
-
4
T-Bar Row
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Dip (Weighted)
3
10-12 reps
-
4
T-Bar Row
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Glute Kickback
3
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Glute Kickback
3
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Glute Kickback
3
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Glute Kickback
3
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Glute Kickback
3
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Glute Kickback
3
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Glute Kickback
3
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Glute Kickback
3
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Glute Kickback
3
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Glute Kickback
3
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Glute Kickback
3
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Glute Kickback
3
8-10 reps
-
3
Leg Curl
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Cross Body Lat Pull Around
3
12-15 reps
-
6
Face Away Cable Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Cross Body Lat Pull Around
3
12-15 reps
-
6
Face Away Cable Curl
3
8-10 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Cross Body Lat Pull Around
3
12-15 reps
-
6
Face Away Cable Curl
3
8-10 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Cross Body Lat Pull Around
3
12-15 reps
-
6
Face Away Cable Curl
3
8-10 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Cross Body Lat Pull Around
3
12-15 reps
-
6
Face Away Cable Curl
3
8-10 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Cross Body Lat Pull Around
3
12-15 reps
-
6
Face Away Cable Curl
3
8-10 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Cross Body Lat Pull Around
3
12-15 reps
-
6
Face Away Cable Curl
3
8-10 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Cross Body Lat Pull Around
3
12-15 reps
-
6
Face Away Cable Curl
3
8-10 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Cross Body Lat Pull Around
3
12-15 reps
-
6
Face Away Cable Curl
3
8-10 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Cross Body Lat Pull Around
3
12-15 reps
-
6
Face Away Cable Curl
3
8-10 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Cross Body Lat Pull Around
3
12-15 reps
-
6
Face Away Cable Curl
3
8-10 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Cross Body Lat Pull Around
3
12-15 reps
-
6
Face Away Cable Curl
3
8-10 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
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
8-12 reps
-
5
Cable Crossover
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
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
8-12 reps
-
5
Cable Crossover
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
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
8-12 reps
-
5
Cable Crossover
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
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
8-12 reps
-
5
Cable Crossover
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
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
8-12 reps
-
5
Cable Crossover
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
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
8-12 reps
-
5
Cable Crossover
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
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
8-12 reps
-
5
Cable Crossover
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
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
8-12 reps
-
5
Cable Crossover
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
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
8-12 reps
-
5
Cable Crossover
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
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
8-12 reps
-
5
Cable Crossover
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
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
8-12 reps
-
5
Cable Crossover
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
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
8-12 reps
-
5
Cable Crossover
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
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)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
15-20 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Download App to Unlock
Week 1
1 / 12 Weeks
Day 2
1
Squat (Smith Machine)3 Sets
6-8 Reps
-
2
Glute Kickback3 Sets
8-10 Reps
-
3
Leg Curl3 Sets
10-12 Reps
-
4
Leg Extension3 Sets
10-12 Reps
-
5
Seated Calf Raise3 Sets
12-15 Reps
-
6
Leg Raise (Captain's Chair)3 Sets
15 Reps
-
Day 3
1
Deadlift (Barbell)3 Sets
4-6 Reps
-
2
Wide Grip Lat Pulldown3 Sets
8-12 Reps
-
3
Chest Supported Row (Machine)3 Sets
8-10 Reps
-
4
Lying Reverse Fly3 Sets
12-15 Reps
-
5
Cross Body Lat Pull Around3 Sets
12-15 Reps
-
6
Face Away Cable Curl3 Sets
8-10 Reps
-
Day 1
1
Bench Press (Barbell)3 Sets
4-6 Reps
-
2
Pull-Up (Weighted)3 Sets
4-6 Reps
-
3
Dip (Weighted)3 Sets
10-12 Reps
-
4
T-Bar Row3 Sets
10-12 Reps
-
5
Lateral Raise (Cable)3 Sets
12-15 Reps
-
6
Face Pull3 Sets
12-15 Reps
-
7
Preacher Curl (Barbell)3 Sets
12-15 Reps
-
Day 5
1
Squat (Barbell)3 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
-
3
Leg Extension3 Sets
15-20 Reps
-
4
Lying Leg Curl3 Sets
12-15 Reps
-
5
Standing Calf Raise3 Sets
12-15 Reps
-
6
Cable Crunch3 Sets
15 Reps
-
Day 4
1
Overhead Press (Machine)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
8-12 Reps
-
5
Cable Crossover3 Sets
12-15 Reps
-
6
Tricep Pushdown (Cable)3 Sets
10-12 Reps
-