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Harvard lifter split

by Sonny T.
5.0
(1 rating)

Program Description

To become an absolute UNIT.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 06, 2024 03:56
  • Last Edited
    Jun 18, 2025 12:12

Summary

Unleash your strength with the Harvard Lifter Split, a comprehensive 12-week program designed for dedicated lifters ready to push their limits. Training seven days a week, this split focuses on targeted muscle groups, ensuring balanced development and optimal recovery. Each session includes a mix of compound and isolation exercises, utilizing various equipment to maximize your gains. Whether you're building muscle or enhancing endurance, this program will elevate your fitness journey and help you achieve your goals with confidence.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Press (Machine)
3
-
3
Chest Fly (Machine)
2
-
4
Shoulder Press (Machine)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
JM Press (Smith Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Press (Machine)
3
-
3
Chest Fly (Machine)
2
-
4
Shoulder Press (Machine)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
JM Press (Smith Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Press (Machine)
3
-
3
Chest Fly (Machine)
2
-
4
Shoulder Press (Machine)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
JM Press (Smith Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Press (Machine)
3
-
3
Chest Fly (Machine)
2
-
4
Shoulder Press (Machine)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
JM Press (Smith Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Press (Machine)
3
-
3
Chest Fly (Machine)
2
-
4
Shoulder Press (Machine)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
JM Press (Smith Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Press (Machine)
3
-
3
Chest Fly (Machine)
2
-
4
Shoulder Press (Machine)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
JM Press (Smith Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Press (Machine)
3
-
3
Chest Fly (Machine)
2
-
4
Shoulder Press (Machine)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
JM Press (Smith Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Press (Machine)
3
-
3
Chest Fly (Machine)
2
-
4
Shoulder Press (Machine)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
JM Press (Smith Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Press (Machine)
3
-
3
Chest Fly (Machine)
2
-
4
Shoulder Press (Machine)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
JM Press (Smith Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Press (Machine)
3
-
3
Chest Fly (Machine)
2
-
4
Shoulder Press (Machine)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
JM Press (Smith Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Press (Machine)
3
-
3
Chest Fly (Machine)
2
-
4
Shoulder Press (Machine)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
JM Press (Smith Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Press (Machine)
3
-
3
Chest Fly (Machine)
2
-
4
Shoulder Press (Machine)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
JM Press (Smith Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Plate Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pullover
2
-
4
T-Bar Row
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Machine)
2
-
8
Hammer Curl Machine
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Plate Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pullover
2
-
4
T-Bar Row
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Machine)
2
-
8
Hammer Curl Machine
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Plate Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pullover
2
-
4
T-Bar Row
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Machine)
2
-
8
Hammer Curl Machine
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Plate Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pullover
2
-
4
T-Bar Row
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Machine)
2
-
8
Hammer Curl Machine
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Plate Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pullover
2
-
4
T-Bar Row
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Machine)
2
-
8
Hammer Curl Machine
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Plate Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pullover
2
-
4
T-Bar Row
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Machine)
2
-
8
Hammer Curl Machine
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Plate Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pullover
2
-
4
T-Bar Row
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Machine)
2
-
8
Hammer Curl Machine
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Plate Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pullover
2
-
4
T-Bar Row
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Machine)
2
-
8
Hammer Curl Machine
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Plate Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pullover
2
-
4
T-Bar Row
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Machine)
2
-
8
Hammer Curl Machine
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Plate Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pullover
2
-
4
T-Bar Row
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Machine)
2
-
8
Hammer Curl Machine
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Plate Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pullover
2
-
4
T-Bar Row
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Machine)
2
-
8
Hammer Curl Machine
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Plate Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pullover
2
-
4
T-Bar Row
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Machine)
2
-
8
Hammer Curl Machine
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Romanian Deadlift (Barbell)
4
-
3
Hack Squat
4
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
6
Abdominal Crunch
2
-
7
Low Ab Crunch Weight
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Romanian Deadlift (Barbell)
4
-
3
Hack Squat
4
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
6
Abdominal Crunch
2
-
7
Low Ab Crunch Weight
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Romanian Deadlift (Barbell)
4
-
3
Hack Squat
4
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
6
Abdominal Crunch
2
-
7
Low Ab Crunch Weight
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Romanian Deadlift (Barbell)
4
-
3
Hack Squat
4
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
6
Abdominal Crunch
2
-
7
Low Ab Crunch Weight
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Romanian Deadlift (Barbell)
4
-
3
Hack Squat
4
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
6
Abdominal Crunch
2
-
7
Low Ab Crunch Weight
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Romanian Deadlift (Barbell)
4
-
3
Hack Squat
4
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
6
Abdominal Crunch
2
-
7
Low Ab Crunch Weight
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Romanian Deadlift (Barbell)
4
-
3
Hack Squat
4
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
6
Abdominal Crunch
2
-
7
Low Ab Crunch Weight
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Romanian Deadlift (Barbell)
4
-
3
Hack Squat
4
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
6
Abdominal Crunch
2
-
7
Low Ab Crunch Weight
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Romanian Deadlift (Barbell)
4
-
3
Hack Squat
4
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
6
Abdominal Crunch
2
-
7
Low Ab Crunch Weight
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Romanian Deadlift (Barbell)
4
-
3
Hack Squat
4
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
6
Abdominal Crunch
2
-
7
Low Ab Crunch Weight
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Romanian Deadlift (Barbell)
4
-
3
Hack Squat
4
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
6
Abdominal Crunch
2
-
7
Low Ab Crunch Weight
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Romanian Deadlift (Barbell)
4
-
3
Hack Squat
4
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
6
Abdominal Crunch
2
-
7
Low Ab Crunch Weight
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Low To High Cable
2
-
4
Lat Pulldown
3
-
5
T-Bar Row
3
-
6
Seated Row (Cable)
3
-
7
Lat Pullover
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Low To High Cable
2
-
4
Lat Pulldown
3
-
5
T-Bar Row
3
-
6
Seated Row (Cable)
3
-
7
Lat Pullover
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Low To High Cable
2
-
4
Lat Pulldown
3
-
5
T-Bar Row
3
-
6
Seated Row (Cable)
3
-
7
Lat Pullover
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Low To High Cable
2
-
4
Lat Pulldown
3
-
5
T-Bar Row
3
-
6
Seated Row (Cable)
3
-
7
Lat Pullover
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Low To High Cable
2
-
4
Lat Pulldown
3
-
5
T-Bar Row
3
-
6
Seated Row (Cable)
3
-
7
Lat Pullover
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Low To High Cable
2
-
4
Lat Pulldown
3
-
5
T-Bar Row
3
-
6
Seated Row (Cable)
3
-
7
Lat Pullover
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Low To High Cable
2
-
4
Lat Pulldown
3
-
5
T-Bar Row
3
-
6
Seated Row (Cable)
3
-
7
Lat Pullover
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Low To High Cable
2
-
4
Lat Pulldown
3
-
5
T-Bar Row
3
-
6
Seated Row (Cable)
3
-
7
Lat Pullover
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Low To High Cable
2
-
4
Lat Pulldown
3
-
5
T-Bar Row
3
-
6
Seated Row (Cable)
3
-
7
Lat Pullover
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Low To High Cable
2
-
4
Lat Pulldown
3
-
5
T-Bar Row
3
-
6
Seated Row (Cable)
3
-
7
Lat Pullover
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Low To High Cable
2
-
4
Lat Pulldown
3
-
5
T-Bar Row
3
-
6
Seated Row (Cable)
3
-
7
Lat Pullover
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Low To High Cable
2
-
4
Lat Pulldown
3
-
5
T-Bar Row
3
-
6
Seated Row (Cable)
3
-
7
Lat Pullover
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hammer Curl
2
-
3
Cable Rear Delt
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Tricep Extension (Machine)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hammer Curl
2
-
3
Cable Rear Delt
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Tricep Extension (Machine)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hammer Curl
2
-
3
Cable Rear Delt
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Tricep Extension (Machine)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hammer Curl
2
-
3
Cable Rear Delt
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Tricep Extension (Machine)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hammer Curl
2
-
3
Cable Rear Delt
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Tricep Extension (Machine)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hammer Curl
2
-
3
Cable Rear Delt
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Tricep Extension (Machine)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hammer Curl
2
-
3
Cable Rear Delt
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Tricep Extension (Machine)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hammer Curl
2
-
3
Cable Rear Delt
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Tricep Extension (Machine)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hammer Curl
2
-
3
Cable Rear Delt
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Tricep Extension (Machine)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hammer Curl
2
-
3
Cable Rear Delt
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Tricep Extension (Machine)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hammer Curl
2
-
3
Cable Rear Delt
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Tricep Extension (Machine)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hammer Curl
2
-
3
Cable Rear Delt
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Tricep Extension (Machine)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Bicep Curl (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
2
-
3
Sissy Squat
2
-
4
Lying Leg Curl
3
-
5
Romanian Deadlift (Dumbbell)
4
-
6
Seated Calf Raise
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
2
-
3
Sissy Squat
2
-
4
Lying Leg Curl
3
-
5
Romanian Deadlift (Dumbbell)
4
-
6
Seated Calf Raise
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
2
-
3
Sissy Squat
2
-
4
Lying Leg Curl
3
-
5
Romanian Deadlift (Dumbbell)
4
-
6
Seated Calf Raise
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
2
-
3
Sissy Squat
2
-
4
Lying Leg Curl
3
-
5
Romanian Deadlift (Dumbbell)
4
-
6
Seated Calf Raise
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
2
-
3
Sissy Squat
2
-
4
Lying Leg Curl
3
-
5
Romanian Deadlift (Dumbbell)
4
-
6
Seated Calf Raise
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
2
-
3
Sissy Squat
2
-
4
Lying Leg Curl
3
-
5
Romanian Deadlift (Dumbbell)
4
-
6
Seated Calf Raise
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
2
-
3
Sissy Squat
2
-
4
Lying Leg Curl
3
-
5
Romanian Deadlift (Dumbbell)
4
-
6
Seated Calf Raise
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
2
-
3
Sissy Squat
2
-
4
Lying Leg Curl
3
-
5
Romanian Deadlift (Dumbbell)
4
-
6
Seated Calf Raise
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
2
-
3
Sissy Squat
2
-
4
Lying Leg Curl
3
-
5
Romanian Deadlift (Dumbbell)
4
-
6
Seated Calf Raise
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
2
-
3
Sissy Squat
2
-
4
Lying Leg Curl
3
-
5
Romanian Deadlift (Dumbbell)
4
-
6
Seated Calf Raise
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
2
-
3
Sissy Squat
2
-
4
Lying Leg Curl
3
-
5
Romanian Deadlift (Dumbbell)
4
-
6
Seated Calf Raise
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
2
-
3
Sissy Squat
2
-
4
Lying Leg Curl
3
-
5
Romanian Deadlift (Dumbbell)
4
-
6
Seated Calf Raise
4
-
Week 1
1 / 12 Weeks
Day 4
1
Cardio
1 Set
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Chest Press (Machine)
3 Sets
-
3
Low To High Cable
2 Sets
-
4
Lat Pulldown
3 Sets
-
5
T-Bar Row
3 Sets
-
6
Seated Row (Cable)
3 Sets
-
7
Lat Pullover
3 Sets
-
Day 6
1
Lateral Raise (Cable)
3 Sets
-
2
Hammer Curl
2 Sets
-
3
Cable Rear Delt
3 Sets
-
4
Shoulder Press (Plate Loaded)
3 Sets
-
5
Tricep Extension (Machine)
3 Sets
-
6
Tricep Pushdown (Cable)
2 Sets
-
7
Bicep Curl (Cable)
2 Sets
-
Day 3
1
Lateral Raise (Cable)
3 Sets
-
2
Romanian Deadlift (Barbell)
4 Sets
-
3
Hack Squat
4 Sets
-
4
Seated Hamstring Curl
3 Sets
-
5
Standing Calf Raise
4 Sets
-
6
Abdominal Crunch
2 Sets
-
7
Low Ab Crunch Weight
2 Sets
-
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
-
2
Chest Press (Machine)
3 Sets
-
3
Chest Fly (Machine)
2 Sets
-
4
Shoulder Press (Machine)
3 Sets
-
5
Single Arm Tricep Extension (Cable)
3 Sets
-
6
JM Press (Smith Machine)
2 Sets
-
Day 7
1
Hack Squat
4 Sets
-
2
Leg Extension
2 Sets
-
3
Sissy Squat
2 Sets
-
4
Lying Leg Curl
3 Sets
-
5
Romanian Deadlift (Dumbbell)
4 Sets
-
6
Seated Calf Raise
4 Sets
-
Day 2
1
Lat Plate Row
3 Sets
-
2
Chest Supported Row (Machine)
3 Sets
-
3
Lat Pullover
2 Sets
-
4
T-Bar Row
3 Sets
-
5
Rear Delt Fly (Machine)
3 Sets
-
6
Bicep Curl (Dumbbell)
3 Sets
-
7
Bicep Curl (Machine)
2 Sets
-
8
Hammer Curl Machine
2 Sets
-