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ULPPL Latvian power

by Kaspars B.
1 athletes joined

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
    Jun 10, 2025 09:03
  • Last Edited
    Jun 23, 2025 12:03
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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
Dip (Weighted)
3
10-12 reps
-
4
Chest Supported Row (Dumbbell)
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
Chest Supported Row (Dumbbell)
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
Chest Supported Row (Dumbbell)
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
Chest Supported Row (Dumbbell)
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
Chest Supported Row (Dumbbell)
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
Chest Supported Row (Dumbbell)
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
Chest Supported Row (Dumbbell)
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
Chest Supported Row (Dumbbell)
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
Chest Supported Row (Dumbbell)
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
Chest Supported Row (Dumbbell)
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
Chest Supported Row (Dumbbell)
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
Chest Supported Row (Dumbbell)
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 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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
Overhead Tricep Extension (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
Overhead Tricep Extension (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
Overhead Tricep Extension (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
Overhead Tricep Extension (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
Overhead Tricep Extension (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
Overhead Tricep Extension (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
Overhead Tricep Extension (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
Overhead Tricep Extension (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
Overhead Tricep Extension (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
Overhead Tricep Extension (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
Overhead Tricep Extension (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
Overhead Tricep Extension (Cable)
3
10-12 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
10-12 reps
-
4
Lying Leg Curl
3
10-12 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
10-12 reps
-
4
Lying Leg Curl
3
10-12 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
10-12 reps
-
4
Lying Leg Curl
3
10-12 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
10-12 reps
-
4
Lying Leg Curl
3
10-12 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
10-12 reps
-
4
Lying Leg Curl
3
10-12 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
10-12 reps
-
4
Lying Leg Curl
3
10-12 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
10-12 reps
-
4
Lying Leg Curl
3
10-12 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
10-12 reps
-
4
Lying Leg Curl
3
10-12 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
10-12 reps
-
4
Lying Leg Curl
3
10-12 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
10-12 reps
-
4
Lying Leg Curl
3
10-12 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
10-12 reps
-
4
Lying Leg Curl
3
10-12 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
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Smith Machine)
3 Sets
6-8 Reps
-
2
Glute Kickback
3 Sets
8-10 Reps
-
3
Leg Curl
3 Sets
10-12 Reps
-
4
Leg Extension
3 Sets
10-12 Reps
-
5
Seated Calf Raise
3 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 Pulldown
3 Sets
8-12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
4
Lying Reverse Fly
3 Sets
12-15 Reps
-
5
Cross Body Lat Pull Around
3 Sets
12-15 Reps
-
6
Face Away Cable Curl
3 Sets
8-10 Reps
-
Day 5
1
Squat (Barbell)
3 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)
3 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
3 Sets
12-15 Reps
-
6
Cable Crunch
3 Sets
15 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
Chest Supported Row (Dumbbell)
3 Sets
10-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
6
Face Pull
3 Sets
12-15 Reps
-
7
Preacher Curl (Barbell)
3 Sets
12-15 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 Crossover
3 Sets
12-15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
-