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BoostcampPNG

Toji/Maki/Canadian Lumberjack

by AestheticHypertrophy
4 athletes joined

Program Description

Spread open power bottoms

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 27, 2025 02:22
  • Last Edited
    Oct 04, 2025 01:39

Summary

Unleash your inner lumberjack with the Toji/Maki/Canadian Lumberjack program! This 18-week, three-day-a-week training plan is designed to build strength and endurance through a mix of compound lifts and targeted exercises. Each session focuses on key muscle groups, combining movements like lat pulldowns, incline bench presses, and supersets for a comprehensive workout. Perfect for those looking to elevate their fitness game, this program will help you carve out a powerful physique and boost your overall performance. Get ready to swing into action!
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.4%
Abs
9.9%
Upper Back
8.6%
Lats
8.3%
Forearms
8.3%
Triceps
7.3%
Quadriceps
6.9%
Chest
6.8%
Glutes
6.5%
Front Delts
5.1%
Hamstrings
4%
Middle Delts
3.8%
Rear Delts
3.8%
Adductors
3.2%
Abductors
3.2%
Lower Back
2.9%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
2
Hanging Oblique Knee Raise
3
12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4A
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4B
Wrist Curls
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
2
Hanging Oblique Knee Raise
3
12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4A
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4B
Wrist Curls
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
2
Hanging Oblique Knee Raise
3
12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4A
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4B
Wrist Curls
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
2
Hanging Oblique Knee Raise
3
12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4A
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4B
Wrist Curls
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
2
Hanging Oblique Knee Raise
3
12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4A
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4B
Wrist Curls
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
2
Hanging Oblique Knee Raise
3
12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4A
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4B
Wrist Curls
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
2
Hanging Oblique Knee Raise
3
12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4A
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4B
Wrist Curls
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
2
Hanging Oblique Knee Raise
3
12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4A
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4B
Wrist Curls
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
2
Hanging Oblique Knee Raise
3
12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4A
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4B
Wrist Curls
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
2
Hanging Oblique Knee Raise
3
12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4A
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4B
Wrist Curls
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
2
Hanging Oblique Knee Raise
3
12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4A
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4B
Wrist Curls
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
2
Hanging Oblique Knee Raise
3
12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4A
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4B
Wrist Curls
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
2
Hanging Oblique Knee Raise
3
12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4A
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4B
Wrist Curls
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
2
Hanging Oblique Knee Raise
3
12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4A
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4B
Wrist Curls
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
2
Hanging Oblique Knee Raise
3
12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4A
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4B
Wrist Curls
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
2
Hanging Oblique Knee Raise
3
12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4A
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4B
Wrist Curls
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
2
Hanging Oblique Knee Raise
3
12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4A
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4B
Wrist Curls
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
2
Hanging Oblique Knee Raise
3
12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4A
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4B
Wrist Curls
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Katana Extension
2
8-12 reps
-
3
Dip (Assisted)
2
4-8 reps
-
4
Pullover (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Katana Extension
2
8-12 reps
-
3
Dip (Assisted)
2
4-8 reps
-
4
Pullover (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Katana Extension
2
8-12 reps
-
3
Dip (Assisted)
2
4-8 reps
-
4
Pullover (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Katana Extension
2
8-12 reps
-
3
Dip (Assisted)
2
4-8 reps
-
4
Pullover (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Katana Extension
2
8-12 reps
-
3
Dip (Assisted)
2
4-8 reps
-
4
Pullover (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Katana Extension
2
8-12 reps
-
3
Dip (Assisted)
2
4-8 reps
-
4
Pullover (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Katana Extension
2
8-12 reps
-
3
Dip (Assisted)
2
4-8 reps
-
4
Pullover (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Katana Extension
2
8-12 reps
-
3
Dip (Assisted)
2
4-8 reps
-
4
Pullover (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Katana Extension
2
8-12 reps
-
3
Dip (Assisted)
2
4-8 reps
-
4
Pullover (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Katana Extension
2
8-12 reps
-
3
Dip (Assisted)
2
4-8 reps
-
4
Pullover (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Katana Extension
2
8-12 reps
-
3
Dip (Assisted)
2
4-8 reps
-
4
Pullover (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Katana Extension
2
8-12 reps
-
3
Dip (Assisted)
2
4-8 reps
-
4
Pullover (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Katana Extension
2
8-12 reps
-
3
Dip (Assisted)
2
4-8 reps
-
4
Pullover (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Katana Extension
2
8-12 reps
-
3
Dip (Assisted)
2
4-8 reps
-
4
Pullover (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Katana Extension
2
8-12 reps
-
3
Dip (Assisted)
2
4-8 reps
-
4
Pullover (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Katana Extension
2
8-12 reps
-
3
Dip (Assisted)
2
4-8 reps
-
4
Pullover (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Katana Extension
2
8-12 reps
-
3
Dip (Assisted)
2
4-8 reps
-
4
Pullover (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Katana Extension
2
8-12 reps
-
3
Dip (Assisted)
2
4-8 reps
-
4
Pullover (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
8-12 reps
-
1B
Behind-back Cable Curl
3
8-12 reps
-
2A
Hammer Curl (Cable)
3
6-12 reps
-
2B
Face Pull
3
8-12 reps
-
3
Hanging Oblique Knee Raise
3
12 reps
-
4
Preacher Curl(Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
8-12 reps
-
1B
Behind-back Cable Curl
3
8-12 reps
-
2A
Hammer Curl (Cable)
3
6-12 reps
-
2B
Face Pull
3
8-12 reps
-
3
Hanging Oblique Knee Raise
3
12 reps
-
4
Preacher Curl(Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
8-12 reps
-
1B
Behind-back Cable Curl
3
8-12 reps
-
2A
Hammer Curl (Cable)
3
6-12 reps
-
2B
Face Pull
3
8-12 reps
-
3
Hanging Oblique Knee Raise
3
12 reps
-
4
Preacher Curl(Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
8-12 reps
-
1B
Behind-back Cable Curl
3
8-12 reps
-
2A
Hammer Curl (Cable)
3
6-12 reps
-
2B
Face Pull
3
8-12 reps
-
3
Hanging Oblique Knee Raise
3
12 reps
-
4
Preacher Curl(Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
8-12 reps
-
1B
Behind-back Cable Curl
3
8-12 reps
-
2A
Hammer Curl (Cable)
3
6-12 reps
-
2B
Face Pull
3
8-12 reps
-
3
Hanging Oblique Knee Raise
3
12 reps
-
4
Preacher Curl(Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
8-12 reps
-
1B
Behind-back Cable Curl
3
8-12 reps
-
2A
Hammer Curl (Cable)
3
6-12 reps
-
2B
Face Pull
3
8-12 reps
-
3
Hanging Oblique Knee Raise
3
12 reps
-
4
Preacher Curl(Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
8-12 reps
-
1B
Behind-back Cable Curl
3
8-12 reps
-
2A
Hammer Curl (Cable)
3
6-12 reps
-
2B
Face Pull
3
8-12 reps
-
3
Hanging Oblique Knee Raise
3
12 reps
-
4
Preacher Curl(Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
8-12 reps
-
1B
Behind-back Cable Curl
3
8-12 reps
-
2A
Hammer Curl (Cable)
3
6-12 reps
-
2B
Face Pull
3
8-12 reps
-
3
Hanging Oblique Knee Raise
3
12 reps
-
4
Preacher Curl(Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
8-12 reps
-
1B
Behind-back Cable Curl
3
8-12 reps
-
2A
Hammer Curl (Cable)
3
6-12 reps
-
2B
Face Pull
3
8-12 reps
-
3
Hanging Oblique Knee Raise
3
12 reps
-
4
Preacher Curl(Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
8-12 reps
-
1B
Behind-back Cable Curl
3
8-12 reps
-
2A
Hammer Curl (Cable)
3
6-12 reps
-
2B
Face Pull
3
8-12 reps
-
3
Hanging Oblique Knee Raise
3
12 reps
-
4
Preacher Curl(Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
8-12 reps
-
1B
Behind-back Cable Curl
3
8-12 reps
-
2A
Hammer Curl (Cable)
3
6-12 reps
-
2B
Face Pull
3
8-12 reps
-
3
Hanging Oblique Knee Raise
3
12 reps
-
4
Preacher Curl(Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
8-12 reps
-
1B
Behind-back Cable Curl
3
8-12 reps
-
2A
Hammer Curl (Cable)
3
6-12 reps
-
2B
Face Pull
3
8-12 reps
-
3
Hanging Oblique Knee Raise
3
12 reps
-
4
Preacher Curl(Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
8-12 reps
-
1B
Behind-back Cable Curl
3
8-12 reps
-
2A
Hammer Curl (Cable)
3
6-12 reps
-
2B
Face Pull
3
8-12 reps
-
3
Hanging Oblique Knee Raise
3
12 reps
-
4
Preacher Curl(Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
8-12 reps
-
1B
Behind-back Cable Curl
3
8-12 reps
-
2A
Hammer Curl (Cable)
3
6-12 reps
-
2B
Face Pull
3
8-12 reps
-
3
Hanging Oblique Knee Raise
3
12 reps
-
4
Preacher Curl(Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
8-12 reps
-
1B
Behind-back Cable Curl
3
8-12 reps
-
2A
Hammer Curl (Cable)
3
6-12 reps
-
2B
Face Pull
3
8-12 reps
-
3
Hanging Oblique Knee Raise
3
12 reps
-
4
Preacher Curl(Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
8-12 reps
-
1B
Behind-back Cable Curl
3
8-12 reps
-
2A
Hammer Curl (Cable)
3
6-12 reps
-
2B
Face Pull
3
8-12 reps
-
3
Hanging Oblique Knee Raise
3
12 reps
-
4
Preacher Curl(Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
8-12 reps
-
1B
Behind-back Cable Curl
3
8-12 reps
-
2A
Hammer Curl (Cable)
3
6-12 reps
-
2B
Face Pull
3
8-12 reps
-
3
Hanging Oblique Knee Raise
3
12 reps
-
4
Preacher Curl(Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
8-12 reps
-
1B
Behind-back Cable Curl
3
8-12 reps
-
2A
Hammer Curl (Cable)
3
6-12 reps
-
2B
Face Pull
3
8-12 reps
-
3
Hanging Oblique Knee Raise
3
12 reps
-
4
Preacher Curl(Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Sissy Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
2
6-10 reps
-
4A
Hip Adductor (Machine)
3
8-12 reps
-
4B
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Sissy Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
2
6-10 reps
-
4A
Hip Adductor (Machine)
3
8-12 reps
-
4B
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Sissy Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
2
6-10 reps
-
4A
Hip Adductor (Machine)
3
8-12 reps
-
4B
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Sissy Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
2
6-10 reps
-
4A
Hip Adductor (Machine)
3
8-12 reps
-
4B
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Sissy Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
2
6-10 reps
-
4A
Hip Adductor (Machine)
3
8-12 reps
-
4B
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Sissy Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
2
6-10 reps
-
4A
Hip Adductor (Machine)
3
8-12 reps
-
4B
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Sissy Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
2
6-10 reps
-
4A
Hip Adductor (Machine)
3
8-12 reps
-
4B
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Sissy Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
2
6-10 reps
-
4A
Hip Adductor (Machine)
3
8-12 reps
-
4B
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Sissy Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
2
6-10 reps
-
4A
Hip Adductor (Machine)
3
8-12 reps
-
4B
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Sissy Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
2
6-10 reps
-
4A
Hip Adductor (Machine)
3
8-12 reps
-
4B
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Sissy Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
2
6-10 reps
-
4A
Hip Adductor (Machine)
3
8-12 reps
-
4B
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Sissy Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
2
6-10 reps
-
4A
Hip Adductor (Machine)
3
8-12 reps
-
4B
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Sissy Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
2
6-10 reps
-
4A
Hip Adductor (Machine)
3
8-12 reps
-
4B
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Sissy Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
2
6-10 reps
-
4A
Hip Adductor (Machine)
3
8-12 reps
-
4B
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Sissy Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
2
6-10 reps
-
4A
Hip Adductor (Machine)
3
8-12 reps
-
4B
Hip Abductor (Machine)
3
8-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
-
2
Hanging Oblique Knee Raise
3 Sets
12 Reps
-
3
Seated Row (Cable)
2 Sets
6-10 Reps
-
4A
Reverse Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
-
4B
Wrist Curls
2 Sets
15-20 Reps
-
Day 2
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Katana Extension
2 Sets
8-12 Reps
-
3
Dip (Assisted)
2 Sets
4-8 Reps
-
4
Pullover (Dumbbell)
2 Sets
8-12 Reps
-
Day 3
1A
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
1B
Behind-back Cable Curl
3 Sets
8-12 Reps
-
2A
Hammer Curl (Cable)
3 Sets
6-12 Reps
-
2B
Face Pull
3 Sets
8-12 Reps
-
3
Hanging Oblique Knee Raise
3 Sets
12 Reps
-
4
Preacher Curl(Machine)
2 Sets
8-12 Reps
-