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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 31, 2025 07:08

Summary

The Upper/Lower program is a comprehensive 10-week training plan designed to enhance your strength and muscle definition with a balanced focus on both upper and lower body workouts. Comprising four sessions per week, this program incorporates a variety of compound and isolation exercises, including barbell bench presses, squats, and weighted pull-ups, ensuring a full-body approach to fitness. Each workout is structured to push your limits, with specific rep ranges and intensities tailored to maximize your gains. Equip yourself with the tools for transformation and get ready to elevate your training to the next level!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.6%
Upper Back
10.1%
Triceps
9.4%
Hamstrings
9.4%
Chest
8.7%
Lats
7.9%
Biceps
7.7%
Abs
6.3%
Front Delts
5.9%
Calves
5.2%
Glutes
4.7%
Adductors
3.7%
Middle Delts
2.6%
Rear Delts
2.6%
Forearms
1.6%
Lower Back
1%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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