4.0
(1 rating)
Program Description
The purpose of the program is to achieve a physique similar to Guts producing using as base the Guts training problem and performance based bodybuilding by Natural Hypertrophy and Bald Omni-Man
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJul 05, 2024 12:29
- Last EditedJun 18, 2025 08:40
Summary
Transform your strength training routine with the Upper Lower program, a comprehensive 12-week plan designed for serious lifters. This 4-day split focuses on maximizing muscle growth and strength, alternating between upper and lower body workouts. Each session features targeted supersets, including essential lifts like bench presses and squats, ensuring you push your limits while maintaining proper form. Get ready to build a balanced physique and elevate your performance in just three months!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Hammer Curl Bar
3
6-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Decline Beach Sit Up (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
AMRAP
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Hammer Curl
3
6-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Decline Beach Sit Up (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
AMRAP
60%
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Hammer Curl
3
6-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Decline Beach Sit Up (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
AMRAP
60%
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Hammer Curl
3
6-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Decline Beach Sit Up (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
AMRAP
60%
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Hammer Curl
3
6-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Decline Beach Sit Up (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Hammer Curl Bar
3
6-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Decline Beach Sit Up (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Hammer Curl Bar
3
6-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Decline Beach Sit Up (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Hammer Curl Bar
3
6-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Decline Beach Sit Up (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Hammer Curl Bar
3
6-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Decline Beach Sit Up (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Hammer Curl Bar
3
6-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Decline Beach Sit Up (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Hammer Curl Bar
3
6-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Decline Beach Sit Up (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Hammer Curl Bar
3
6-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Decline Beach Sit Up (Weighted)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hip Abductor (Machine)
3
15-20 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Dumbbell Row
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hip Abductor (Machine)
3
15-20 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Dumbbell Row
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hip Abductor (Machine)
3
15-20 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Dumbbell Row
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hip Abductor (Machine)
3
15-20 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Dumbbell Row
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hip Abductor (Machine)
3
15-20 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Dumbbell Row
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hip Abductor (Machine)
3
15-20 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Dumbbell Row
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hip Abductor (Machine)
3
15-20 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Dumbbell Row
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hip Abductor (Machine)
3
15-20 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Dumbbell Row
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hip Abductor (Machine)
3
15-20 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Dumbbell Row
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hip Abductor (Machine)
3
15-20 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Dumbbell Row
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hip Abductor (Machine)
3
15-20 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Dumbbell Row
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hip Abductor (Machine)
3
15-20 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Dumbbell Row
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Hammer Curl
3
6-12 reps
-
2C
Neck Curl
3
15-20 reps
-
3A
Seated Row (Machine)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
3C
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Hammer Curl
3
6-12 reps
-
2C
Neck Curl
3
15-20 reps
-
3A
Seated Row (Machine)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
3C
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Hammer Curl
3
6-12 reps
-
2C
Neck Curl
3
15-20 reps
-
3A
Seated Row (Machine)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
3C
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Hammer Curl
3
6-12 reps
-
2C
Neck Curl
3
15-20 reps
-
3A
Seated Row (Machine)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
3C
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Hammer Curl
3
6-12 reps
-
2C
Neck Curl
3
15-20 reps
-
3A
Seated Row (Machine)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
3C
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Hammer Curl
3
6-12 reps
-
2C
Neck Curl
3
15-20 reps
-
3A
Seated Row (Machine)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
3C
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Hammer Curl
3
6-12 reps
-
2C
Neck Curl
3
15-20 reps
-
3A
Seated Row (Machine)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
3C
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Hammer Curl
3
6-12 reps
-
2C
Neck Curl
3
15-20 reps
-
3A
Seated Row (Machine)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
3C
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Hammer Curl
3
6-12 reps
-
2C
Neck Curl
3
15-20 reps
-
3A
Seated Row (Machine)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
3C
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Hammer Curl
3
6-12 reps
-
2C
Neck Curl
3
15-20 reps
-
3A
Seated Row (Machine)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
3C
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Hammer Curl
3
6-12 reps
-
2C
Neck Curl
3
15-20 reps
-
3A
Seated Row (Machine)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
3C
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Hammer Curl
3
6-12 reps
-
2C
Neck Curl
3
15-20 reps
-
3A
Seated Row (Machine)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
3C
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
10-15 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
10-15 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
10-15 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
10-15 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
10-15 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
10-15 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
10-15 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
10-15 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
10-15 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
10-15 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
10-15 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
10-15 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Rear Delt Row
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
5-8 Reps
-
1B
Pullover (Dumbbell)3 Sets
8-12 Reps
-
2A
Overhead Press (Barbell)3 Sets
6-12 Reps
-
2B
Hammer Curl Bar3 Sets
6-12 Reps
-
3A
Bench Press (Dumbbell)4 Sets
8-12 Reps
-
3B
Tricep Extension (Cable)4 Sets
10-15 Reps
-
3C
Decline Beach Sit Up (Weighted)4 Sets
10-15 Reps
-
Day 2
1A
Front Squat (Barbell)3 Sets
4-8 Reps
-
1B
Standing Calf Raise3 Sets
10-15 Reps
-
2A
Upright Row (Barbell)3 Sets
8-12 Reps
-
2B
Hip Abductor (Machine)3 Sets
15-20 Reps
-
2C
Neck Extension3 Sets
15-20 Reps
-
3A
Dumbbell Row3 Sets
12-15 Reps
-
3B
Leg Curl3 Sets
12-15 Reps
-
Day 3
1A
Pull-Up (Bodyweight)3 Sets
AMRAP
-
1B
Lateral Raise (Cable)3 Sets
10-15 Reps
-
2A
Bench Press (Close Grip)3 Sets
6-10 Reps
-
2B
Hammer Curl3 Sets
6-12 Reps
-
2C
Neck Curl3 Sets
15-20 Reps
-
3A
Seated Row (Machine)3 Sets
12-15 Reps
-
3B
Hanging Leg Raise3 Sets
AMRAP
-
3C
V-Handle Tricep Pushdown (Cable)3 Sets
6-10 Reps
-
Day 4
1A
Romanian Deadlift (Barbell)3 Sets
6-12 Reps
-
1B
Standing Calf Raise3 Sets
10-15 Reps
-
2A
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
-
2B
Wide Grip Lat Pulldown3 Sets
10-15 Reps
-
3A
Hyperextension3 Sets
10-15 Reps
-
3B
Rear Delt Row3 Sets
10-15 Reps
-