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Derrick Mode

by KingRizla
4 athletes joined

Program Description

To Go Derrick Mode

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 23, 2024 04:13
  • Last Edited
    Aug 26, 2024 02:14
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
2
Wide Grip Pull-Up
4
12 reps
3
Standing Calf Raise
4
20 reps
4
Leg Press
2
2
2
8 reps
12 reps
20 reps
5
Bulgarian Split Squat (Barbell)
2
8-15 reps
6
Platz Squat
2
8-12 reps
7
Hamstring Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
2
Standing Calf Raise
4
20 reps
3
Leg Press
2
2
2
8 reps
12 reps
20 reps
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
5
Platz Squat
2
8-12 reps
6
Hamstring Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
2
Standing Calf Raise
4
20 reps
3
Leg Press
2
2
2
8 reps
12 reps
20 reps
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
5
Platz Squat
2
8-12 reps
6
Hamstring Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
2
Standing Calf Raise
4
20 reps
3
Leg Press
2
2
2
8 reps
12 reps
20 reps
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
5
Platz Squat
2
8-12 reps
6
Hamstring Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
2
Standing Calf Raise
4
20 reps
3
Leg Press
2
2
2
8 reps
12 reps
20 reps
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
5
Platz Squat
2
8-12 reps
6
Hamstring Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
2
Standing Calf Raise
4
20 reps
3
Leg Press
2
2
2
8 reps
12 reps
20 reps
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
5
Platz Squat
2
8-12 reps
6
Hamstring Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
2
Standing Calf Raise
4
20 reps
3
Leg Press
2
2
2
8 reps
12 reps
20 reps
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
5
Platz Squat
2
8-12 reps
6
Hamstring Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
2
Standing Calf Raise
4
20 reps
3
Leg Press
2
2
2
8 reps
12 reps
20 reps
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
5
Platz Squat
2
8-12 reps
6
Hamstring Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
2
Standing Calf Raise
4
20 reps
3
Leg Press
2
2
2
8 reps
12 reps
20 reps
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
5
Platz Squat
2
8-12 reps
6
Hamstring Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
2
Standing Calf Raise
4
20 reps
3
Leg Press
2
2
2
8 reps
12 reps
20 reps
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
5
Platz Squat
2
8-12 reps
6
Hamstring Curl
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
2
Incline Curl (Dumbbell)
3
8-15 reps
3
French Press
3
15-20 reps
4
Tricep Pushdown (Cable)
3
6-10 reps
5
Reverse Curl
3
8-12 reps
6
Weighted Situp
2
7
Leg Raise (Captain's Chair)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
2
Incline Curl (Dumbbell)
3
8-15 reps
3
French Press
3
15-20 reps
4
Tricep Pushdown (Cable)
3
6-10 reps
5
Reverse Curl
3
8-12 reps
6
Weighted Situp
2
7
Leg Raise (Captain's Chair)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
2
Incline Curl (Dumbbell)
3
8-15 reps
3
French Press
3
15-20 reps
4
Tricep Pushdown (Cable)
3
6-10 reps
5
Reverse Curl
3
8-12 reps
6
Weighted Situp
2
7
Leg Raise (Captain's Chair)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
2
Incline Curl (Dumbbell)
3
8-15 reps
3
French Press
3
15-20 reps
4
Tricep Pushdown (Cable)
3
6-10 reps
5
Reverse Curl
3
8-12 reps
6
Weighted Situp
2
7
Leg Raise (Captain's Chair)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
2
Incline Curl (Dumbbell)
3
8-15 reps
3
French Press
3
15-20 reps
4
Tricep Pushdown (Cable)
3
6-10 reps
5
Reverse Curl
3
8-12 reps
6
Weighted Situp
2
7
Leg Raise (Captain's Chair)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
2
Incline Curl (Dumbbell)
3
8-15 reps
3
French Press
3
15-20 reps
4
Tricep Pushdown (Cable)
3
6-10 reps
5
Reverse Curl
3
8-12 reps
6
Weighted Situp
2
7
Leg Raise (Captain's Chair)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
2
Incline Curl (Dumbbell)
3
8-15 reps
3
French Press
3
15-20 reps
4
Tricep Pushdown (Cable)
3
6-10 reps
5
Reverse Curl
3
8-12 reps
6
Weighted Situp
2
7
Leg Raise (Captain's Chair)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
2
Incline Curl (Dumbbell)
3
8-15 reps
3
French Press
3
15-20 reps
4
Tricep Pushdown (Cable)
3
6-10 reps
5
Reverse Curl
3
8-12 reps
6
Weighted Situp
2
7
Leg Raise (Captain's Chair)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
2
Incline Curl (Dumbbell)
3
8-15 reps
3
French Press
3
15-20 reps
4
Tricep Pushdown (Cable)
3
6-10 reps
5
Reverse Curl
3
8-12 reps
6
Weighted Situp
2
7
Leg Raise (Captain's Chair)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
2
Incline Curl (Dumbbell)
3
8-15 reps
3
French Press
3
15-20 reps
4
Tricep Pushdown (Cable)
3
6-10 reps
5
Reverse Curl
3
8-12 reps
6
Weighted Situp
2
7
Leg Raise (Captain's Chair)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
2
AD Press
3
8-20 reps
4
Hammer Curl
3
5-10 reps
5A
Rear Delt Fly (Machine)
3
20 reps
5B
Lateral Raise (Dumbbell)
3
20 reps
6A
Reverse Curl
3
8-12 reps
6B
Wrist Curls
3
AMRAP
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
8
Weighted Situp
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
2
AD Press
3
8-20 reps
4
Hammer Curl
3
5-10 reps
5A
Rear Delt Fly (Machine)
3
20 reps
5B
Lateral Raise (Dumbbell)
3
20 reps
6A
Reverse Curl
3
8-12 reps
6B
Wrist Curls
3
AMRAP
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
8
Weighted Situp
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
2
AD Press
3
8-20 reps
4
Hammer Curl
3
5-10 reps
5A
Rear Delt Fly (Machine)
3
20 reps
5B
Lateral Raise (Dumbbell)
3
20 reps
6A
Reverse Curl
3
8-12 reps
6B
Wrist Curls
3
AMRAP
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
8
Weighted Situp
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
2
AD Press
3
8-20 reps
4
Hammer Curl
3
5-10 reps
5A
Rear Delt Fly (Machine)
3
20 reps
5B
Lateral Raise (Dumbbell)
3
20 reps
6A
Reverse Curl
3
8-12 reps
6B
Wrist Curls
3
AMRAP
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
8
Weighted Situp
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
2
AD Press
3
8-20 reps
4
Hammer Curl
3
5-10 reps
5A
Rear Delt Fly (Machine)
3
20 reps
5B
Lateral Raise (Dumbbell)
3
20 reps
6A
Reverse Curl
3
8-12 reps
6B
Wrist Curls
3
AMRAP
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
8
Weighted Situp
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
2
AD Press
3
8-20 reps
4
Hammer Curl
3
5-10 reps
5A
Rear Delt Fly (Machine)
3
20 reps
5B
Lateral Raise (Dumbbell)
3
20 reps
6A
Reverse Curl
3
8-12 reps
6B
Wrist Curls
3
AMRAP
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
8
Weighted Situp
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
2
AD Press
3
8-20 reps
4
Hammer Curl
3
5-10 reps
5A
Rear Delt Fly (Machine)
3
20 reps
5B
Lateral Raise (Dumbbell)
3
20 reps
6A
Reverse Curl
3
8-12 reps
6B
Wrist Curls
3
AMRAP
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
8
Weighted Situp
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
2
AD Press
3
8-20 reps
4
Hammer Curl
3
5-10 reps
5A
Rear Delt Fly (Machine)
3
20 reps
5B
Lateral Raise (Dumbbell)
3
20 reps
6A
Reverse Curl
3
8-12 reps
6B
Wrist Curls
3
AMRAP
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
8
Weighted Situp
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
2
AD Press
3
8-20 reps
4
Hammer Curl
3
5-10 reps
5A
Rear Delt Fly (Machine)
3
20 reps
5B
Lateral Raise (Dumbbell)
3
20 reps
6A
Reverse Curl
3
8-12 reps
6B
Wrist Curls
3
AMRAP
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
8
Weighted Situp
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
2
AD Press
3
8-20 reps
4
Hammer Curl
3
5-10 reps
5A
Rear Delt Fly (Machine)
3
20 reps
5B
Lateral Raise (Dumbbell)
3
20 reps
6A
Reverse Curl
3
8-12 reps
6B
Wrist Curls
3
AMRAP
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
8
Weighted Situp
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3
Leg Press
2
15 reps
4A
Hamstring Curl
2
20 reps
4B
Hip Adductor (Machine)
2
20 reps
4C
Standing Calf Raise
2
20 reps
5
Leg Extension
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3
Leg Press
2
15 reps
4A
Hamstring Curl
2
20 reps
4B
Hip Adductor (Machine)
2
20 reps
4C
Standing Calf Raise
2
20 reps
5
Leg Extension
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3
Leg Press
2
15 reps
4A
Hamstring Curl
2
20 reps
4B
Hip Adductor (Machine)
2
20 reps
4C
Standing Calf Raise
2
20 reps
5
Leg Extension
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3
Leg Press
2
15 reps
4A
Hamstring Curl
2
20 reps
4B
Hip Adductor (Machine)
2
20 reps
4C
Standing Calf Raise
2
20 reps
5
Leg Extension
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3
Leg Press
2
15 reps
4A
Hamstring Curl
2
20 reps
4B
Hip Adductor (Machine)
2
20 reps
4C
Standing Calf Raise
2
20 reps
5
Leg Extension
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3
Leg Press
2
15 reps
4A
Hamstring Curl
2
20 reps
4B
Hip Adductor (Machine)
2
20 reps
4C
Standing Calf Raise
2
20 reps
5
Leg Extension
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3
Leg Press
2
15 reps
4A
Hamstring Curl
2
20 reps
4B
Hip Adductor (Machine)
2
20 reps
4C
Standing Calf Raise
2
20 reps
5
Leg Extension
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3
Leg Press
2
15 reps
4A
Hamstring Curl
2
20 reps
4B
Hip Adductor (Machine)
2
20 reps
4C
Standing Calf Raise
2
20 reps
5
Leg Extension
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3
Leg Press
2
15 reps
4A
Hamstring Curl
2
20 reps
4B
Hip Adductor (Machine)
2
20 reps
4C
Standing Calf Raise
2
20 reps
5
Leg Extension
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3
Leg Press
2
15 reps
4A
Hamstring Curl
2
20 reps
4B
Hip Adductor (Machine)
2
20 reps
4C
Standing Calf Raise
2
20 reps
5
Leg Extension
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
2
Chin-Up (Bodyweight)
1
50-100 reps
3
Dip (Bodyweight)
1
50-100 reps
4
Long Rope Pressdown
3
8-15 reps
5
Bayesian Curl
2
10-15 reps
6A
Lateral Raise (Dumbbell)
3
15 reps
6B
Weighted Situp
2
15 reps
6C
Hanging Leg Raise
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
2
Chin-Up (Bodyweight)
1
50-100 reps
3
Dip (Bodyweight)
1
50-100 reps
4
Long Rope Pressdown
3
8-15 reps
5
Bayesian Curl
2
10-15 reps
6A
Lateral Raise (Dumbbell)
3
15 reps
6B
Weighted Situp
2
15 reps
6C
Hanging Leg Raise
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
2
Chin-Up (Bodyweight)
1
50-100 reps
3
Dip (Bodyweight)
1
50-100 reps
4
Long Rope Pressdown
3
8-15 reps
5
Bayesian Curl
2
10-15 reps
6A
Lateral Raise (Dumbbell)
3
15 reps
6B
Weighted Situp
2
15 reps
6C
Hanging Leg Raise
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
2
Chin-Up (Bodyweight)
1
50-100 reps
3
Dip (Bodyweight)
1
50-100 reps
4
Long Rope Pressdown
3
8-15 reps
5
Bayesian Curl
2
10-15 reps
6A
Lateral Raise (Dumbbell)
3
15 reps
6B
Weighted Situp
2
15 reps
6C
Hanging Leg Raise
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
2
Chin-Up (Bodyweight)
1
50-100 reps
3
Dip (Bodyweight)
1
50-100 reps
4
Long Rope Pressdown
3
8-15 reps
5
Bayesian Curl
2
10-15 reps
6A
Lateral Raise (Dumbbell)
3
15 reps
6B
Weighted Situp
2
15 reps
6C
Hanging Leg Raise
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
2
Chin-Up (Bodyweight)
1
50-100 reps
3
Dip (Bodyweight)
1
50-100 reps
4
Long Rope Pressdown
3
8-15 reps
5
Bayesian Curl
2
10-15 reps
6A
Lateral Raise (Dumbbell)
3
15 reps
6B
Weighted Situp
2
15 reps
6C
Hanging Leg Raise
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
2
Chin-Up (Bodyweight)
1
50-100 reps
3
Dip (Bodyweight)
1
50-100 reps
4
Long Rope Pressdown
3
8-15 reps
5
Bayesian Curl
2
10-15 reps
6A
Lateral Raise (Dumbbell)
3
15 reps
6B
Weighted Situp
2
15 reps
6C
Hanging Leg Raise
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
2
Chin-Up (Bodyweight)
1
50-100 reps
3
Dip (Bodyweight)
1
50-100 reps
4
Long Rope Pressdown
3
8-15 reps
5
Bayesian Curl
2
10-15 reps
6A
Lateral Raise (Dumbbell)
3
15 reps
6B
Weighted Situp
2
15 reps
6C
Hanging Leg Raise
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
2
Chin-Up (Bodyweight)
1
50-100 reps
3
Dip (Bodyweight)
1
50-100 reps
4
Long Rope Pressdown
3
8-15 reps
5
Bayesian Curl
2
10-15 reps
6A
Lateral Raise (Dumbbell)
3
15 reps
6B
Weighted Situp
2
15 reps
6C
Hanging Leg Raise
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
2
Chin-Up (Bodyweight)
1
50-100 reps
3
Dip (Bodyweight)
1
50-100 reps
4
Long Rope Pressdown
3
8-15 reps
5
Bayesian Curl
2
10-15 reps
6A
Lateral Raise (Dumbbell)
3
15 reps
6B
Weighted Situp
2
15 reps
6C
Hanging Leg Raise
2
15 reps
Week 1
1 / 10 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
8-15 Reps
2
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
3
French Press
3 Sets
15-20 Reps
4
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5
Reverse Curl
3 Sets
8-12 Reps
6
Weighted Situp
2 Sets
7
Leg Raise (Captain's Chair)
2 Sets
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
AD Press
3 Sets
8-20 Reps
4
Hammer Curl
3 Sets
5-10 Reps
5A
Rear Delt Fly (Machine)
3 Sets
20 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
20 Reps
6A
Reverse Curl
3 Sets
8-12 Reps
6B
Wrist Curls
3 Sets
AMRAP
7
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
8
Weighted Situp
3 Sets
15 Reps
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
3
Leg Press
2 Sets
15 Reps
4A
Hamstring Curl
2 Sets
20 Reps
4B
Hip Adductor (Machine)
2 Sets
20 Reps
4C
Standing Calf Raise
2 Sets
20 Reps
5
Leg Extension
2 Sets
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2
Chin-Up (Bodyweight)
1 Set
50-100 Reps
3
Dip (Bodyweight)
1 Set
50-100 Reps
4
Long Rope Pressdown
3 Sets
8-15 Reps
5
Bayesian Curl
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
6B
Weighted Situp
2 Sets
15 Reps
6C
Hanging Leg Raise
2 Sets
15 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
2
Wide Grip Pull-Up
4 Sets
12 Reps
3
Standing Calf Raise
4 Sets
20 Reps
4
Leg Press
2 Sets
2 Sets
2 Sets
8 Reps
12 Reps
20 Reps
5
Bulgarian Split Squat (Barbell)
2 Sets
8-15 Reps
6
Platz Squat
2 Sets
8-12 Reps
7
Hamstring Curl
3 Sets
10-20 Reps