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BoostcampPNG

Hotmail

by Hussain M.

Program Description

Upper lower with chest and glute focus

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 05, 2025 11:10
  • Last Edited
    Oct 25, 2025 07:52

Summary

Transform your physique with the 12-week Hotmail program, designed for dedicated lifters looking to build strength and muscle. This four-day-a-week regimen focuses on compound and isolation movements, including the Incline Bench Press and Bulgarian Split Squat, ensuring a balanced approach to upper and lower body training. Each session is structured to maximize intensity and results, pushing you to your limits while keeping workouts engaging. Get ready to elevate your training and achieve the gains you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.1%
Glutes
9.9%
Chest
9.8%
Upper Back
9%
Biceps
9%
Quadriceps
7.8%
Triceps
7.3%
Abs
6.9%
Front Delts
6.4%
Lats
6.2%
Lower Back
4.3%
Calves
4.2%
Middle Delts
4.1%
Rear Delts
2.9%
Forearms
0.7%
Abductors
0.4%
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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
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Decline Bench Press (Barbell)
2
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown
2
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Face Pull
2
15 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl
2
12 reps
-
10
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Decline Bench Press (Barbell)
2
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown
2
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Face Pull
2
15 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl
2
12 reps
-
10
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Decline Bench Press (Barbell)
2
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown
2
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Face Pull
2
15 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl
2
12 reps
-
10
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Decline Bench Press (Barbell)
2
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown
2
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Face Pull
2
15 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl
2
12 reps
-
10
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Decline Bench Press (Barbell)
2
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown
2
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Face Pull
2
15 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl
2
12 reps
-
10
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Decline Bench Press (Barbell)
2
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown
2
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Face Pull
2
15 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl
2
12 reps
-
10
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Decline Bench Press (Barbell)
2
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown
2
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Face Pull
2
15 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl
2
12 reps
-
10
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Decline Bench Press (Barbell)
2
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown
2
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Face Pull
2
15 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl
2
12 reps
-
10
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Decline Bench Press (Barbell)
2
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown
2
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Face Pull
2
15 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl
2
12 reps
-
10
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Decline Bench Press (Barbell)
2
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown
2
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Face Pull
2
15 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl
2
12 reps
-
10
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Decline Bench Press (Barbell)
2
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown
2
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Face Pull
2
15 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl
2
12 reps
-
10
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pec Deck (Machine)
2
12 reps
-
3
Decline Bench Press (Barbell)
2
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown
2
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Face Pull
2
15 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl
2
12 reps
-
10
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Calf Raise (Leg Press)
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Calf Raise (Leg Press)
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Calf Raise (Leg Press)
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Calf Raise (Leg Press)
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Calf Raise (Leg Press)
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Calf Raise (Leg Press)
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Calf Raise (Leg Press)
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Calf Raise (Leg Press)
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Calf Raise (Leg Press)
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Calf Raise (Leg Press)
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Calf Raise (Leg Press)
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Calf Raise (Leg Press)
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Bench Press (Smith Machine)
2
10 reps
-
3
Chest Fly (Cable)
2
15 reps
-
4
High Row
3
10 reps
-
5
Lat Pulldown (Close Grip)
2
10 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Face Pull
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
9
Drag Curl
2
12 reps
-
10
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Bench Press (Smith Machine)
2
10 reps
-
3
Chest Fly (Cable)
2
15 reps
-
4
High Row
3
10 reps
-
5
Lat Pulldown (Close Grip)
2
10 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Face Pull
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
9
Drag Curl
2
12 reps
-
10
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Bench Press (Smith Machine)
2
10 reps
-
3
Chest Fly (Cable)
2
15 reps
-
4
High Row
3
10 reps
-
5
Lat Pulldown (Close Grip)
2
10 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Face Pull
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
9
Drag Curl
2
12 reps
-
10
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Bench Press (Smith Machine)
2
10 reps
-
3
Chest Fly (Cable)
2
15 reps
-
4
High Row
3
10 reps
-
5
Lat Pulldown (Close Grip)
2
10 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Face Pull
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
9
Drag Curl
2
12 reps
-
10
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Bench Press (Smith Machine)
2
10 reps
-
3
Chest Fly (Cable)
2
15 reps
-
4
High Row
3
10 reps
-
5
Lat Pulldown (Close Grip)
2
10 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Face Pull
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
9
Drag Curl
2
12 reps
-
10
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Bench Press (Smith Machine)
2
10 reps
-
3
Chest Fly (Cable)
2
15 reps
-
4
High Row
3
10 reps
-
5
Lat Pulldown (Close Grip)
2
10 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Face Pull
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
9
Drag Curl
2
12 reps
-
10
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Bench Press (Smith Machine)
2
10 reps
-
3
Chest Fly (Cable)
2
15 reps
-
4
High Row
3
10 reps
-
5
Lat Pulldown (Close Grip)
2
10 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Face Pull
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
9
Drag Curl
2
12 reps
-
10
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Bench Press (Smith Machine)
2
10 reps
-
3
Chest Fly (Cable)
2
15 reps
-
4
High Row
3
10 reps
-
5
Lat Pulldown (Close Grip)
2
10 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Face Pull
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
9
Drag Curl
2
12 reps
-
10
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Bench Press (Smith Machine)
2
10 reps
-
3
Chest Fly (Cable)
2
15 reps
-
4
High Row
3
10 reps
-
5
Lat Pulldown (Close Grip)
2
10 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Face Pull
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
9
Drag Curl
2
12 reps
-
10
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Bench Press (Smith Machine)
2
10 reps
-
3
Chest Fly (Cable)
2
15 reps
-
4
High Row
3
10 reps
-
5
Lat Pulldown (Close Grip)
2
10 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Face Pull
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
9
Drag Curl
2
12 reps
-
10
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Bench Press (Smith Machine)
2
10 reps
-
3
Chest Fly (Cable)
2
15 reps
-
4
High Row
3
10 reps
-
5
Lat Pulldown (Close Grip)
2
10 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Face Pull
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
9
Drag Curl
2
12 reps
-
10
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Bench Press (Smith Machine)
2
10 reps
-
3
Chest Fly (Cable)
2
15 reps
-
4
High Row
3
10 reps
-
5
Lat Pulldown (Close Grip)
2
10 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Face Pull
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
9
Drag Curl
2
12 reps
-
10
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Leg Extension
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
7
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Leg Extension
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
7
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Leg Extension
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
7
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Leg Extension
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
7
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Leg Extension
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
7
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Leg Extension
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
7
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Leg Extension
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
7
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Leg Extension
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
7
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Leg Extension
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
7
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Leg Extension
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
7
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Leg Extension
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
7
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Leg Extension
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
7
Decline Sit Up (Weighted)
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Pec Deck (Machine)
2 Sets
12 Reps
-
3
Decline Bench Press (Barbell)
2 Sets
12 Reps
-
4
T-Bar Row
3 Sets
10 Reps
-
5
Lat Pulldown
2 Sets
10 Reps
-
6
Lateral Raise (Cable)
3 Sets
15 Reps
-
7
Face Pull
2 Sets
15 Reps
-
8
Bayesian Curl
3 Sets
10 Reps
-
9
Hammer Curl
2 Sets
12 Reps
-
10
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
-
Day 2
1
Hip Thrust (Machine)
3 Sets
12 Reps
-
2
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Leg Extension
2 Sets
12 Reps
-
5
Seated Hamstring Curl
2 Sets
12 Reps
-
6
Calf Raise (Leg Press)
3 Sets
20 Reps
-
7
Hanging Leg Raise
3 Sets
15 Reps
-
Day 3
1
Chest Press (Machine)
3 Sets
10 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
10 Reps
-
3
Chest Fly (Cable)
2 Sets
15 Reps
-
4
High Row
3 Sets
10 Reps
-
5
Lat Pulldown (Close Grip)
2 Sets
10 Reps
-
6
Lateral Raise (Cable)
2 Sets
15 Reps
-
7
Face Pull
2 Sets
15 Reps
-
8
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
9
Drag Curl
2 Sets
12 Reps
-
10
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
-
Day 4
1
Hip Thrust (Machine)
4 Sets
10 Reps
-
2
Leg Press
3 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
4
Leg Extension
2 Sets
12 Reps
-
5
Seated Hamstring Curl
2 Sets
12 Reps
-
6
Calf Raise (Leg Press)
3 Sets
15 Reps
-
7
Decline Sit Up (Weighted)
3 Sets
15 Reps
-