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ULPPL

by Християн Василев
1 athletes joined

Program Description

Body

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 06, 2025 06:15
  • Last Edited
    Oct 07, 2025 08:32
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Quadriceps
11.5%
Hamstrings
10.4%
Lats
9.6%
Chest
8.8%
Glutes
8.5%
Front Delts
7.4%
Biceps
6.6%
Triceps
6.2%
Middle Delts
5.5%
Abs
4.3%
Calves
3.5%
Lower Back
2.8%
Rear Delts
1.4%
Adductors
1.1%
Abductors
0.6%
Forearms
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Lat Pulldown (Neutral Grip)
5
10 reps
-
2
Chest Supported Row (Dumbbell)
5
10 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Reverse Pec Deck
4
12 reps
-
5
Shrug (Dumbbell)
5
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Preacher Curl (Dumbbell)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
8 reps
-
2
Cable Crossover
4
10 reps
-
3
Wide Grip Lat Pulldown
5
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Bayesian Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
8 reps
-
2
Cable Crossover
4
10 reps
-
3
Wide Grip Lat Pulldown
5
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Bayesian Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
8 reps
-
2
Cable Crossover
4
10 reps
-
3
Wide Grip Lat Pulldown
5
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Bayesian Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
8 reps
-
2
Cable Crossover
4
10 reps
-
3
Wide Grip Lat Pulldown
5
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Bayesian Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
10 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Wide Grip Lat Pulldown
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Bayesian Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
10 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Wide Grip Lat Pulldown
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Bayesian Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
10 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Wide Grip Lat Pulldown
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Bayesian Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
10 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Wide Grip Lat Pulldown
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Bayesian Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
10 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Wide Grip Lat Pulldown
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Bayesian Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
10 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Wide Grip Lat Pulldown
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Bayesian Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
10 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Wide Grip Lat Pulldown
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
7
Bayesian Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
6
10 reps
-
2
Shoulder Press (Machine)
5
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Kickback
1
15 reps
-
7
Leg Raise (Captain's Chair)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10 reps
-
2
Squat (Smith Machine)
7
8 reps
-
3
Romanian Deadlift (Barbell)
7
8 reps
-
4
Leg Extension
4
10 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Side Crunch (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10 reps
-
2
Squat (Smith Machine)
7
8 reps
-
3
Romanian Deadlift (Barbell)
7
8 reps
-
4
Leg Extension
4
10 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Side Crunch (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10 reps
-
2
Squat (Smith Machine)
7
8 reps
-
3
Romanian Deadlift (Barbell)
7
8 reps
-
4
Leg Extension
4
10 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Side Crunch (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10 reps
-
2
Squat (Smith Machine)
7
8 reps
-
3
Romanian Deadlift (Barbell)
7
8 reps
-
4
Leg Extension
4
10 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Side Crunch (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
-
2
Squat (Smith Machine)
6
10 reps
-
3
Hyperextension
6
10 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Side Crunch (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
-
2
Squat (Smith Machine)
6
10 reps
-
3
Hyperextension
6
10 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Side Crunch (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
-
2
Squat (Smith Machine)
6
10 reps
-
3
Hyperextension
6
10 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Side Crunch (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
-
2
Squat (Smith Machine)
6
10 reps
-
3
Hyperextension
6
10 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Side Crunch (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
-
2
Squat (Smith Machine)
6
10 reps
-
3
Hyperextension
6
10 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Side Crunch (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
-
2
Squat (Smith Machine)
6
10 reps
-
3
Hyperextension
6
10 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Side Crunch (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
-
2
Squat (Smith Machine)
6
10 reps
-
3
Hyperextension
6
10 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Side Crunch (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
10 reps
-
2
Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
4
Leg Extension
4
12 reps
-
5
Hip Thrust (Machine)
4
12 reps
-
6
Calf Raise (Leg Press)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
5
10 reps
-
2
Chest Supported Row (Dumbbell)
6
10 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Reverse Pec Deck
4
12 reps
-
5
Shrug (Dumbbell)
5
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Preacher Curl (Dumbbell)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
5
10 reps
-
2
Chest Supported Row (Dumbbell)
6
10 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Reverse Pec Deck
4
12 reps
-
5
Shrug (Dumbbell)
5
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Preacher Curl (Dumbbell)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
5
10 reps
-
2
Chest Supported Row (Dumbbell)
6
10 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Reverse Pec Deck
4
12 reps
-
5
Shrug (Dumbbell)
5
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Preacher Curl (Dumbbell)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
5
10 reps
-
2
Chest Supported Row (Dumbbell)
6
10 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Reverse Pec Deck
4
12 reps
-
5
Shrug (Dumbbell)
5
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Preacher Curl (Dumbbell)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
5
12 reps
-
3
Seated Row (Cable)
4
15 reps
-
4
Shrug (Dumbbell)
5
15 reps
-
5
Hammer Curl (Cable)
3
15 reps
-
6
Concentration Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
5
12 reps
-
3
Seated Row (Cable)
4
15 reps
-
4
Shrug (Dumbbell)
5
15 reps
-
5
Hammer Curl (Cable)
3
15 reps
-
6
Concentration Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
5
12 reps
-
3
Seated Row (Cable)
4
15 reps
-
4
Shrug (Dumbbell)
5
15 reps
-
5
Hammer Curl (Cable)
3
15 reps
-
6
Concentration Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
5
12 reps
-
3
Seated Row (Cable)
4
15 reps
-
4
Shrug (Dumbbell)
5
15 reps
-
5
Hammer Curl (Cable)
3
15 reps
-
6
Concentration Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
5
12 reps
-
3
Seated Row (Cable)
4
15 reps
-
4
Shrug (Dumbbell)
5
15 reps
-
5
Hammer Curl (Cable)
3
15 reps
-
6
Concentration Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
5
12 reps
-
3
Seated Row (Cable)
4
15 reps
-
4
Shrug (Dumbbell)
5
15 reps
-
5
Hammer Curl (Cable)
3
15 reps
-
6
Concentration Curl
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
5
12 reps
-
2
Chest Supported Row (Dumbbell)
5
12 reps
-
3
Seated Row (Cable)
4
15 reps
-
4
Shrug (Dumbbell)
5
15 reps
-
5
Hammer Curl (Cable)
3
15 reps
-
6
Concentration Curl
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
7
10 reps
-
2
Shoulder Press (Machine)
5
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Kickback
1
15 reps
-
7
Leg Raise (Captain's Chair)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
7
10 reps
-
2
Shoulder Press (Machine)
5
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Kickback
1
15 reps
-
7
Leg Raise (Captain's Chair)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
7
10 reps
-
2
Shoulder Press (Machine)
5
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Kickback
1
15 reps
-
7
Leg Raise (Captain's Chair)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
7
10 reps
-
2
Shoulder Press (Machine)
5
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Kickback
1
15 reps
-
7
Leg Raise (Captain's Chair)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
6
12 reps
-
2
Shoulder Press (Machine)
5
12 reps
-
3
Chest Fly (Cable)
4
15 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Pullover (EZ Bar)
3
15 reps
-
6
Tricep Pushdown (Cable)
1
20 reps
-
7
Leg Raise (Captain's Chair)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
6
12 reps
-
2
Shoulder Press (Machine)
5
12 reps
-
3
Chest Fly (Cable)
4
15 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Pullover (EZ Bar)
3
15 reps
-
6
Tricep Pushdown (Cable)
1
20 reps
-
7
Leg Raise (Captain's Chair)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
6
12 reps
-
2
Shoulder Press (Machine)
5
12 reps
-
3
Chest Fly (Cable)
4
15 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Pullover (EZ Bar)
3
15 reps
-
6
Tricep Pushdown (Cable)
1
20 reps
-
7
Leg Raise (Captain's Chair)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
6
12 reps
-
2
Shoulder Press (Machine)
5
12 reps
-
3
Chest Fly (Cable)
4
15 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Pullover (EZ Bar)
3
15 reps
-
6
Tricep Pushdown (Cable)
1
20 reps
-
7
Leg Raise (Captain's Chair)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
6
12 reps
-
2
Shoulder Press (Machine)
5
12 reps
-
3
Chest Fly (Cable)
4
15 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Pullover (EZ Bar)
3
15 reps
-
6
Tricep Pushdown (Cable)
1
20 reps
-
7
Leg Raise (Captain's Chair)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
6
12 reps
-
2
Shoulder Press (Machine)
5
12 reps
-
3
Chest Fly (Cable)
4
15 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Pullover (EZ Bar)
3
15 reps
-
6
Tricep Pushdown (Cable)
1
20 reps
-
7
Leg Raise (Captain's Chair)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
6
12 reps
-
2
Shoulder Press (Machine)
5
12 reps
-
3
Chest Fly (Cable)
4
15 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Pullover (EZ Bar)
3
15 reps
-
6
Tricep Pushdown (Cable)
1
20 reps
-
7
Leg Raise (Captain's Chair)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
7
10 reps
-
2
Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
4
Leg Extension
4
12 reps
-
5
Hip Thrust (Machine)
4
12 reps
-
6
Calf Raise (Leg Press)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
7
10 reps
-
2
Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
4
Leg Extension
4
12 reps
-
5
Hip Thrust (Machine)
4
12 reps
-
6
Calf Raise (Leg Press)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
7
10 reps
-
2
Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
4
Leg Extension
4
12 reps
-
5
Hip Thrust (Machine)
4
12 reps
-
6
Calf Raise (Leg Press)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
7
10 reps
-
2
Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
4
Leg Extension
4
12 reps
-
5
Hip Thrust (Machine)
4
12 reps
-
6
Calf Raise (Leg Press)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
12 reps
-
2
Leg Curl
4
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
12 reps
-
4
Leg Extension
4
15 reps
-
5
Hip Thrust (Machine)
4
15 reps
-
6
Calf Raise (Leg Press)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
12 reps
-
2
Leg Curl
4
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
12 reps
-
4
Leg Extension
4
15 reps
-
5
Hip Thrust (Machine)
4
15 reps
-
6
Calf Raise (Leg Press)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
12 reps
-
2
Leg Curl
4
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
12 reps
-
4
Leg Extension
4
15 reps
-
5
Hip Thrust (Machine)
4
15 reps
-
6
Calf Raise (Leg Press)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
12 reps
-
2
Leg Curl
4
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
12 reps
-
4
Leg Extension
4
15 reps
-
5
Hip Thrust (Machine)
4
15 reps
-
6
Calf Raise (Leg Press)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
12 reps
-
2
Leg Curl
4
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
12 reps
-
4
Leg Extension
4
15 reps
-
5
Hip Thrust (Machine)
4
15 reps
-
6
Calf Raise (Leg Press)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
12 reps
-
2
Leg Curl
4
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
12 reps
-
4
Leg Extension
4
15 reps
-
5
Hip Thrust (Machine)
4
15 reps
-
6
Calf Raise (Leg Press)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
6
12 reps
-
2
Leg Curl
4
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
12 reps
-
4
Leg Extension
4
15 reps
-
5
Hip Thrust (Machine)
4
15 reps
-
6
Calf Raise (Leg Press)
4
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown (Neutral Grip)
5 Sets
10 Reps
-
2
Chest Supported Row (Dumbbell)
5 Sets
10 Reps
-
3
Seated Row (Cable)
4 Sets
12 Reps
-
4
Reverse Pec Deck
4 Sets
12 Reps
-
5
Shrug (Dumbbell)
5 Sets
12 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
7
Preacher Curl (Dumbbell)
1 Set
15 Reps
-
Day 2
1
Chest Press (Machine)
6 Sets
10 Reps
-
2
Shoulder Press (Machine)
5 Sets
10 Reps
-
3
Chest Fly (Cable)
4 Sets
12 Reps
-
4
Lateral Raise (Cable)
3 Sets
12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
6
Tricep Kickback
1 Set
15 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
20 Reps
-
Day 3
1
Leg Press (45 Degrees)
6 Sets
10 Reps
-
2
Leg Curl
4 Sets
12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
5 Sets
10 Reps
-
4
Leg Extension
4 Sets
12 Reps
-
5
Hip Thrust (Machine)
4 Sets
12 Reps
-
6
Calf Raise (Leg Press)
4 Sets
12 Reps
-