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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!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.1%
Triceps
9.3%
Front Delts
9.3%
Middle Delts
9.3%
Quadriceps
9.3%
Glutes
8.4%
Abs
7.5%
Biceps
6.5%
Adductors
6.5%
Lats
4.7%
Chest
4.7%
Upper Back
3.7%
Rear Delts
3.7%
Lower Back
3.7%
Forearms
0.9%
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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
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
-