logo
BoostcampPNG

Upper/Lower 5x

by Travis
2 athletes joined

Program Description

What to Expect: Increased Strength: Progressive overload is a key principle. You'll work to increase weight or reps over time. Muscle Hypertrophy: Targeting muscle groups with sufficient frequency and volume will stimulate muscle growth.   Structured Training: A clear 5-day schedule takes the guesswork out of your training week.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 26, 2025 04:02
  • Last Edited
    Jun 18, 2025 10:06

Summary

Transform your physique with the Upper/Lower 5x program, a comprehensive 18-week training plan designed for those ready to elevate their strength and conditioning. Committing to just four days a week, you'll engage in a balanced mix of compound and isolation exercises targeting both upper and lower body muscle groups. With a focus on progressive overload and varied intensity, this program is perfect for anyone looking to build muscle, improve endurance, and achieve a well-rounded physique—all from the convenience of your garage gym. Get ready to unleash your potential and redefine your limits!
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
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
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Tricep Pushdown (Cable)
2
-
3
Wide Grip Pull-Up
2
-
4
Bench Press (Barbell)
2
-
5
Chest Supported T-Bar Row
2
-
6
AD Press
2
-
7
Lateral Raise (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Decline Sit Up (Weighted)
2
-
Week 1
1 / 18 Weeks
Day 1
1
Preacher Curl (Dumbbell)
2 Sets
-
2
Tricep Pushdown (Cable)
2 Sets
-
3
Wide Grip Pull-Up
2 Sets
-
4
Bench Press (Barbell)
2 Sets
-
5
Chest Supported T-Bar Row
2 Sets
-
6
AD Press
2 Sets
-
7
Lateral Raise (Cable)
2 Sets
-
Day 2
1
Squat (Barbell)
2 Sets
-
2
Stiff Leg Deadlift
2 Sets
-
3
Leg Extension
2 Sets
-
4
Hamstring Curl
2 Sets
-
5
Hip Adductor (Machine)
2 Sets
-
6
Decline Sit Up (Weighted)
2 Sets
-
Day 3
1
Preacher Curl (Dumbbell)
2 Sets
-
2
Tricep Pushdown (Cable)
2 Sets
-
3
Wide Grip Pull-Up
2 Sets
-
4
Bench Press (Barbell)
2 Sets
-
5
Chest Supported T-Bar Row
2 Sets
-
6
AD Press
2 Sets
-
7
Lateral Raise (Cable)
2 Sets
-
Day 4
1
Squat (Barbell)
2 Sets
-
2
Stiff Leg Deadlift
2 Sets
-
3
Leg Extension
2 Sets
-
4
Hamstring Curl
2 Sets
-
5
Hip Adductor (Machine)
2 Sets
-
6
Decline Sit Up (Weighted)
2 Sets
-