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BoostcampPNG

Upper/Lower

by Adam G.

Program Description

This is a 4-day program that focuses on hypertrophy, without overcomplicating it. I recommend taking at least 2 rest days in between upper and lower body sessions. Here is an example of what NOT to do: Monday: Upper Body Tuesday: Lower Body Wednesday: Upper Body Sunday: Lower Body Here is some good examples: 1. Monday, Tuesday, Friday, Saturday Monday: Upper Body Tuesday: Lower Body Friday: Upper Body Saturday: Lower Body 2. Monday, Tuesday, Thursday, Friday Monday: Upper Body Tuesday: Lower Body Thurdsay: Upper Body Friday: Lower Body 3. Monday, Wednesday, Friday, Saturday Monday: Upper Body Wednesday: Lower Body Friday: Upper Body Saturday: Lower Body 4. Tuesday, Wednesday, Friday, Saturday Tuesday: Upper Body Wednesday: Lower Body Friday: Upper Body Saturday: Lower Body Choose the one that you prefer. Don't take RPE too seriously, but remember to train hard. How to progress: First progress in repetitions until you can do the upper amount of repetitions for 3 sets with the same weight. Then you can add weight and continue. Best of luck!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 25, 2025 11:57
  • Last Edited
    Aug 25, 2025 03:26
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Pull-Up (Weighted)
3
AMRAP
RPE 8-10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
4
Seated Row (Cable)
2
8-12 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Pull-Up (Weighted)
3
AMRAP
RPE 8-10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
4
Seated Row (Cable)
2
8-12 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Pull-Up (Weighted)
3
AMRAP
RPE 8-10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
4
Seated Row (Cable)
2
8-12 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Pull-Up (Weighted)
3
AMRAP
RPE 8-10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
4
Seated Row (Cable)
2
8-12 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Pull-Up (Weighted)
3
AMRAP
RPE 8-10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
4
Seated Row (Cable)
2
8-12 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Pull-Up (Weighted)
3
AMRAP
RPE 8-10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
4
Seated Row (Cable)
2
8-12 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Pull-Up (Weighted)
3
AMRAP
RPE 8-10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
4
Seated Row (Cable)
2
8-12 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Pull-Up (Weighted)
3
AMRAP
RPE 8-10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
4
Seated Row (Cable)
2
8-12 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Pull-Up (Weighted)
3
AMRAP
RPE 8-10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
4
Seated Row (Cable)
2
8-12 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Pull-Up (Weighted)
3
AMRAP
RPE 8-10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
4
Seated Row (Cable)
2
8-12 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Leg Curl
3
8-12 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
8-15 reps
RPE 8-10
6
Cable Crunch
3
8-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Leg Curl
3
8-12 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
8-15 reps
RPE 8-10
6
Cable Crunch
3
8-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Leg Curl
3
8-12 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
8-15 reps
RPE 8-10
6
Cable Crunch
3
8-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Leg Curl
3
8-12 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
8-15 reps
RPE 8-10
6
Cable Crunch
3
8-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Leg Curl
3
8-12 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
8-15 reps
RPE 8-10
6
Cable Crunch
3
8-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Leg Curl
3
8-12 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
8-15 reps
RPE 8-10
6
Cable Crunch
3
8-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Leg Curl
3
8-12 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
8-15 reps
RPE 8-10
6
Cable Crunch
3
8-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Leg Curl
3
8-12 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
8-15 reps
RPE 8-10
6
Cable Crunch
3
8-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Leg Curl
3
8-12 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
8-15 reps
RPE 8-10
6
Cable Crunch
3
8-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Leg Curl
3
8-12 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
8-15 reps
RPE 8-10
6
Cable Crunch
3
8-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Barbell Row
3
5-8 reps
RPE 8-10
3
Pec Deck (Machine)
2
8-12 reps
RPE 8-10
4
Lat Pulldown
2
8-12 reps
RPE 8-10
5
Face Pull
3
10-15 reps
RPE 8-10
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Barbell Row
3
5-8 reps
RPE 8-10
3
Pec Deck (Machine)
2
8-12 reps
RPE 8-10
4
Lat Pulldown
2
8-12 reps
RPE 8-10
5
Face Pull
3
10-15 reps
RPE 8-10
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Barbell Row
3
5-8 reps
RPE 8-10
3
Pec Deck (Machine)
2
8-12 reps
RPE 8-10
4
Lat Pulldown
2
8-12 reps
RPE 8-10
5
Face Pull
3
10-15 reps
RPE 8-10
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Barbell Row
3
5-8 reps
RPE 8-10
3
Pec Deck (Machine)
2
8-12 reps
RPE 8-10
4
Lat Pulldown
2
8-12 reps
RPE 8-10
5
Face Pull
3
10-15 reps
RPE 8-10
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Barbell Row
3
5-8 reps
RPE 8-10
3
Pec Deck (Machine)
2
8-12 reps
RPE 8-10
4
Lat Pulldown
2
8-12 reps
RPE 8-10
5
Face Pull
3
10-15 reps
RPE 8-10
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Barbell Row
3
5-8 reps
RPE 8-10
3
Pec Deck (Machine)
2
8-12 reps
RPE 8-10
4
Lat Pulldown
2
8-12 reps
RPE 8-10
5
Face Pull
3
10-15 reps
RPE 8-10
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Barbell Row
3
5-8 reps
RPE 8-10
3
Pec Deck (Machine)
2
8-12 reps
RPE 8-10
4
Lat Pulldown
2
8-12 reps
RPE 8-10
5
Face Pull
3
10-15 reps
RPE 8-10
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Barbell Row
3
5-8 reps
RPE 8-10
3
Pec Deck (Machine)
2
8-12 reps
RPE 8-10
4
Lat Pulldown
2
8-12 reps
RPE 8-10
5
Face Pull
3
10-15 reps
RPE 8-10
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Barbell Row
3
5-8 reps
RPE 8-10
3
Pec Deck (Machine)
2
8-12 reps
RPE 8-10
4
Lat Pulldown
2
8-12 reps
RPE 8-10
5
Face Pull
3
10-15 reps
RPE 8-10
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Barbell Row
3
5-8 reps
RPE 8-10
3
Pec Deck (Machine)
2
8-12 reps
RPE 8-10
4
Lat Pulldown
2
8-12 reps
RPE 8-10
5
Face Pull
3
10-15 reps
RPE 8-10
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Leg Press
3
6-10 reps
RPE 8-10
3
Leg Curl
3
8-12 reps
RPE 8-10
4
Leg Extension
3
8-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
8-15 reps
RPE 8-10
6
Lying Leg Raise
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Leg Press
3
6-10 reps
RPE 8-10
3
Leg Curl
3
8-12 reps
RPE 8-10
4
Leg Extension
3
8-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
8-15 reps
RPE 8-10
6
Lying Leg Raise
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Leg Press
3
6-10 reps
RPE 8-10
3
Leg Curl
3
8-12 reps
RPE 8-10
4
Leg Extension
3
8-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
8-15 reps
RPE 8-10
6
Lying Leg Raise
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Leg Press
3
6-10 reps
RPE 8-10
3
Leg Curl
3
8-12 reps
RPE 8-10
4
Leg Extension
3
8-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
8-15 reps
RPE 8-10
6
Lying Leg Raise
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Leg Press
3
6-10 reps
RPE 8-10
3
Leg Curl
3
8-12 reps
RPE 8-10
4
Leg Extension
3
8-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
8-15 reps
RPE 8-10
6
Lying Leg Raise
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Leg Press
3
6-10 reps
RPE 8-10
3
Leg Curl
3
8-12 reps
RPE 8-10
4
Leg Extension
3
8-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
8-15 reps
RPE 8-10
6
Lying Leg Raise
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Leg Press
3
6-10 reps
RPE 8-10
3
Leg Curl
3
8-12 reps
RPE 8-10
4
Leg Extension
3
8-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
8-15 reps
RPE 8-10
6
Lying Leg Raise
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Leg Press
3
6-10 reps
RPE 8-10
3
Leg Curl
3
8-12 reps
RPE 8-10
4
Leg Extension
3
8-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
8-15 reps
RPE 8-10
6
Lying Leg Raise
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Leg Press
3
6-10 reps
RPE 8-10
3
Leg Curl
3
8-12 reps
RPE 8-10
4
Leg Extension
3
8-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
8-15 reps
RPE 8-10
6
Lying Leg Raise
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Leg Press
3
6-10 reps
RPE 8-10
3
Leg Curl
3
8-12 reps
RPE 8-10
4
Leg Extension
3
8-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
8-15 reps
RPE 8-10
6
Lying Leg Raise
3
8-12 reps
RPE 8-10
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@8-10
2
Pull-Up (Weighted)
3 Sets
AMRAP
@8-10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8-10
4
Seated Row (Cable)
2 Sets
8-12 Reps
@8-10
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8-10
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8-10
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
@8-9
2
Leg Curl
3 Sets
8-12 Reps
@8-10
3
Leg Extension
3 Sets
8-12 Reps
@8-10
4
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8-10
5
Calf Raise (Leg Press)
3 Sets
8-15 Reps
@8-10
6
Cable Crunch
3 Sets
8-15 Reps
@8-10
Day 3
1
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@8-10
2
Barbell Row
3 Sets
5-8 Reps
@8-10
3
Pec Deck (Machine)
2 Sets
8-12 Reps
@8-10
4
Lat Pulldown
2 Sets
8-12 Reps
@8-10
5
Face Pull
3 Sets
10-15 Reps
@8-10
6
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@8-10
7
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@8-10
Day 4
1
Deadlift (Barbell)
3 Sets
5-8 Reps
@8-9
2
Leg Press
3 Sets
6-10 Reps
@8-10
3
Leg Curl
3 Sets
8-12 Reps
@8-10
4
Leg Extension
3 Sets
8-12 Reps
@8-10
5
Calf Raise (Leg Press)
3 Sets
8-15 Reps
@8-10
6
Lying Leg Raise
3 Sets
8-12 Reps
@8-10