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Level Up

by Zach D.

Program Description

Welcome to Level Up! In this 12 weeks you are going to learn how to level up your health, your nutrition and yourself. This program will give you a good understanding of fundamental movement patterns and how to properly execute them. Let's go Level Up!

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 08, 2024 02:46
  • Last Edited
    Jun 18, 2025 10:21

Summary

Unlock your potential with the Level Up program, a comprehensive 12-week journey designed for those ready to elevate their strength and physique. Committing to just four days a week, you'll engage in targeted upper and lower body workouts that blend free weights and machines, ensuring balanced muscle development. Each session is crafted to challenge you with progressive intensity, focusing on key lifts like the bench press, squats, and deadlifts. Get ready to push your limits and achieve the results you’ve been striving for!
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4.8 Stars with 10, 000+ Ratings
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 (Dumbbell)
3
6-10 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Chest Press (Machine)
2
8-12 reps
RPE 8
7
Lat Pulldown
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Chest Press (Machine)
2
8-12 reps
RPE 8
7
Lat Pulldown
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Chest Press (Machine)
2
8-12 reps
RPE 8
7
Lat Pulldown
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Chest Press (Machine)
2
8-12 reps
RPE 8
7
Lat Pulldown
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Chest Press (Machine)
2
8-12 reps
RPE 8
7
Lat Pulldown
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Chest Press (Machine)
2
8-12 reps
RPE 8
7
Lat Pulldown
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Chest Press (Machine)
2
8-12 reps
RPE 8
7
Lat Pulldown
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Chest Press (Machine)
2
8-12 reps
RPE 8
7
Lat Pulldown
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Chest Press (Machine)
2
8-12 reps
RPE 8
7
Lat Pulldown
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Chest Press (Machine)
2
8-12 reps
RPE 8
7
Lat Pulldown
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Chest Press (Machine)
2
8-12 reps
RPE 8
7
Lat Pulldown
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Chest Press (Machine)
2
8-12 reps
RPE 8
7
Lat Pulldown
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Decline Crunch
3
8-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Decline Crunch
3
8-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Decline Crunch
3
8-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Decline Crunch
3
8-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Decline Crunch
3
8-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Decline Crunch
3
8-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Decline Crunch
3
8-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Decline Crunch
3
8-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Decline Crunch
3
8-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Decline Crunch
3
8-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Decline Crunch
3
8-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
RPE 8
5
Decline Crunch
3
8-25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 8
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Face Pull
2
8-12 reps
RPE 8
7
Pull-Up (Assisted)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 8
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Face Pull
2
8-12 reps
RPE 8
7
Pull-Up (Assisted)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 8
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Face Pull
2
8-12 reps
RPE 8
7
Pull-Up (Assisted)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 8
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Face Pull
2
8-12 reps
RPE 8
7
Pull-Up (Assisted)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 8
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Face Pull
2
8-12 reps
RPE 8
7
Pull-Up (Assisted)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 8
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Face Pull
2
8-12 reps
RPE 8
7
Pull-Up (Assisted)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 8
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Face Pull
2
8-12 reps
RPE 8
7
Pull-Up (Assisted)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 8
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Face Pull
2
8-12 reps
RPE 8
7
Pull-Up (Assisted)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 8
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Face Pull
2
8-12 reps
RPE 8
7
Pull-Up (Assisted)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 8
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Face Pull
2
8-12 reps
RPE 8
7
Pull-Up (Assisted)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 8
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Face Pull
2
8-12 reps
RPE 8
7
Pull-Up (Assisted)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 8
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Face Pull
2
8-12 reps
RPE 8
7
Pull-Up (Assisted)
2
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-10 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Kettlebell Carry
3
1 mins
RPE 8
4
Lunge (Kettlebell)
3
6-10 reps
RPE 8
5
Plank
3
0.5-1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-10 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Kettlebell Carry
3
1 mins
RPE 8
4
Lunge (Kettlebell)
3
6-10 reps
RPE 8
5
Plank
3
0.5-1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-10 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Kettlebell Carry
3
1 mins
RPE 8
4
Lunge (Kettlebell)
3
6-10 reps
RPE 8
5
Plank
3
0.5-1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-10 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Kettlebell Carry
3
1 mins
RPE 8
4
Lunge (Kettlebell)
3
6-10 reps
RPE 8
5
Plank
3
0.5-1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-10 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Kettlebell Carry
3
1 mins
RPE 8
4
Lunge (Kettlebell)
3
6-10 reps
RPE 8
5
Plank
3
0.5-1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-10 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Kettlebell Carry
3
1 mins
RPE 8
4
Lunge (Kettlebell)
3
6-10 reps
RPE 8
5
Plank
3
0.5-1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-10 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Kettlebell Carry
3
1 mins
RPE 8
4
Lunge (Kettlebell)
3
6-10 reps
RPE 8
5
Plank
3
0.5-1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-10 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Kettlebell Carry
3
1 mins
RPE 8
4
Lunge (Kettlebell)
3
6-10 reps
RPE 8
5
Plank
3
0.5-1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-10 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Kettlebell Carry
3
1 mins
RPE 8
4
Lunge (Kettlebell)
3
6-10 reps
RPE 8
5
Plank
3
0.5-1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-10 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Kettlebell Carry
3
1 mins
RPE 8
4
Lunge (Kettlebell)
3
6-10 reps
RPE 8
5
Plank
3
0.5-1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-10 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Kettlebell Carry
3
1 mins
RPE 8
4
Lunge (Kettlebell)
3
6-10 reps
RPE 8
5
Plank
3
0.5-1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-10 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Kettlebell Carry
3
1 mins
RPE 8
4
Lunge (Kettlebell)
3
6-10 reps
RPE 8
5
Plank
3
0.5-1 mins
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8
2
Barbell Row
3 Sets
6-10 Reps
@8
3
Standing Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
4
Skull Crusher (Dumbbell)
2 Sets
8-12 Reps
@8
5
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@8
6
Chest Press (Machine)
2 Sets
8-12 Reps
@8
7
Lat Pulldown
2 Sets
8-12 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@8
2
Hamstring Curl
3 Sets
8-12 Reps
@8
3
Leg Press
3 Sets
8-12 Reps
@8
4
Standing Calf Raise
3 Sets
8-12 Reps
@8
5
Decline Crunch
3 Sets
8-25 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8
2
Single Arm Row (Dumbbell)
3 Sets
6-10 Reps
@8
3
Shoulder Press (Machine)
3 Sets
6-10 Reps
@8
4
Seated Row (Cable)
2 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8
6
Face Pull
2 Sets
8-12 Reps
@8
7
Pull-Up (Assisted)
2 Sets
6-10 Reps
@8
Day 4
1
Trap Bar Deadlift
3 Sets
6-10 Reps
@8
2
Leg Extension
3 Sets
8-12 Reps
@8
3
Kettlebell Carry
3 Sets
1 mins
@8
4
Lunge (Kettlebell)
3 Sets
6-10 Reps
@8
5
Plank
3 Sets
0.5-1 mins
@8