Program Description
This program is designed for lifters who want to improve their strength while fully stimulating hypertrophy. Workouts are designed around an upper lower split with an accessory day in the middle to hit abs, forearms, and neck. This accessory day is not required if you want to turn the program into a 4 day split. Workouts start with compound lifts for building strength then use isolation exercises to fully get muscles to failure.If in a time crunch, compound lifts can be skipped for hypertrophy benefits.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length14 weeks
- Time Per Workout90 minutes
- CreatedMay 07, 2025 09:25
- Last EditedMay 12, 2025 07:07
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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
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
20+ reps
-
3
Seated Overhead Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Cable)
4
12-15 reps
-
5
Bayesian Curl
4
8-12 reps
-
6
Seated Row (Cable)
4
8-12 reps
-
7
Rear Delt Fly (Cable)
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
20+ reps
-
3
Seated Overhead Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Cable)
4
12-15 reps
-
5
Bayesian Curl
4
8-12 reps
-
6
Seated Row (Cable)
4
8-12 reps
-
7
Rear Delt Fly (Cable)
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
20+ reps
-
3
Seated Overhead Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Cable)
4
12-15 reps
-
5
Bayesian Curl
4
8-12 reps
-
6
Seated Row (Cable)
4
8-12 reps
-
7
Rear Delt Fly (Cable)
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
20+ reps
-
3
Seated Overhead Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Cable)
4
12-15 reps
-
5
Bayesian Curl
4
8-12 reps
-
6
Seated Row (Cable)
4
8-12 reps
-
7
Rear Delt Fly (Cable)
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
20+ reps
-
3
Seated Overhead Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Cable)
4
12-15 reps
-
5
Bayesian Curl
4
8-12 reps
-
6
Seated Row (Cable)
4
8-12 reps
-
7
Rear Delt Fly (Cable)
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
20+ reps
-
3
Seated Overhead Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Cable)
4
12-15 reps
-
5
Bayesian Curl
4
8-12 reps
-
6
Seated Row (Cable)
4
8-12 reps
-
7
Rear Delt Fly (Cable)
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
20+ reps
-
3
Seated Overhead Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Cable)
4
12-15 reps
-
5
Bayesian Curl
4
8-12 reps
-
6
Seated Row (Cable)
4
8-12 reps
-
7
Rear Delt Fly (Cable)
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
20+ reps
-
3
Seated Overhead Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Cable)
4
12-15 reps
-
5
Bayesian Curl
4
8-12 reps
-
6
Seated Row (Cable)
4
8-12 reps
-
7
Rear Delt Fly (Cable)
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
20+ reps
-
3
Seated Overhead Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Cable)
4
12-15 reps
-
5
Bayesian Curl
4
8-12 reps
-
6
Seated Row (Cable)
4
8-12 reps
-
7
Rear Delt Fly (Cable)
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
20+ reps
-
3
Seated Overhead Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Cable)
4
12-15 reps
-
5
Bayesian Curl
4
8-12 reps
-
6
Seated Row (Cable)
4
8-12 reps
-
7
Rear Delt Fly (Cable)
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
20+ reps
-
3
Seated Overhead Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Cable)
4
12-15 reps
-
5
Bayesian Curl
4
8-12 reps
-
6
Seated Row (Cable)
4
8-12 reps
-
7
Rear Delt Fly (Cable)
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
20+ reps
-
3
Seated Overhead Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Cable)
4
12-15 reps
-
5
Bayesian Curl
4
8-12 reps
-
6
Seated Row (Cable)
4
8-12 reps
-
7
Rear Delt Fly (Cable)
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
20+ reps
-
3
Seated Overhead Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Cable)
4
12-15 reps
-
5
Bayesian Curl
4
8-12 reps
-
6
Seated Row (Cable)
4
8-12 reps
-
7
Rear Delt Fly (Cable)
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pull-Up (Bodyweight)
4
20+ reps
-
3
Seated Overhead Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Cable)
4
12-15 reps
-
5
Bayesian Curl
4
8-12 reps
-
6
Seated Row (Cable)
4
8-12 reps
-
7
Rear Delt Fly (Cable)
4
12-15 reps
-
8
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-4 reps
-
2
Good Morning
4
8-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Hip Adductor (Machine)
4
12-15 reps
-
5
Hip Abductor (Machine)
4
12-15 reps
-
6
Lunge (Dumbbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Wrist Curls
4
10-20 reps
-
3
Neck Extension
4
20-30 reps
-
4
Cable Crunch
4
20-30 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
10-20 reps
-
6
Neck Curl
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Wrist Curls
4
10-20 reps
-
3
Neck Extension
4
20-30 reps
-
4
Cable Crunch
4
20-30 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
10-20 reps
-
6
Neck Curl
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Wrist Curls
4
10-20 reps
-
3
Neck Extension
4
20-30 reps
-
4
Cable Crunch
4
20-30 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
10-20 reps
-
6
Neck Curl
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Wrist Curls
4
10-20 reps
-
3
Neck Extension
4
20-30 reps
-
4
Cable Crunch
4
20-30 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
10-20 reps
-
6
Neck Curl
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Wrist Curls
4
10-20 reps
-
3
Neck Extension
4
20-30 reps
-
4
Cable Crunch
4
20-30 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
10-20 reps
-
6
Neck Curl
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Wrist Curls
4
10-20 reps
-
3
Neck Extension
4
20-30 reps
-
4
Cable Crunch
4
20-30 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
10-20 reps
-
6
Neck Curl
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Wrist Curls
4
10-20 reps
-
3
Neck Extension
4
20-30 reps
-
4
Cable Crunch
4
20-30 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
10-20 reps
-
6
Neck Curl
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Wrist Curls
4
10-20 reps
-
3
Neck Extension
4
20-30 reps
-
4
Cable Crunch
4
20-30 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
10-20 reps
-
6
Neck Curl
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Wrist Curls
4
10-20 reps
-
3
Neck Extension
4
20-30 reps
-
4
Cable Crunch
4
20-30 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
10-20 reps
-
6
Neck Curl
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Wrist Curls
4
10-20 reps
-
3
Neck Extension
4
20-30 reps
-
4
Cable Crunch
4
20-30 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
10-20 reps
-
6
Neck Curl
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Wrist Curls
4
10-20 reps
-
3
Neck Extension
4
20-30 reps
-
4
Cable Crunch
4
20-30 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
10-20 reps
-
6
Neck Curl
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Wrist Curls
4
10-20 reps
-
3
Neck Extension
4
20-30 reps
-
4
Cable Crunch
4
20-30 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
10-20 reps
-
6
Neck Curl
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Wrist Curls
4
10-20 reps
-
3
Neck Extension
4
20-30 reps
-
4
Cable Crunch
4
20-30 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
10-20 reps
-
6
Neck Curl
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
4
20+ reps
-
2
Wrist Curls
4
10-20 reps
-
3
Neck Extension
4
20-30 reps
-
4
Cable Crunch
4
20-30 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
10-20 reps
-
6
Neck Curl
4
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
4
20+ reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Kelso Shrug
4
12-15 reps
-
7
Lateral Raise (Cable)
4
12-15 reps
-
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Leg Extension
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Leg Extension
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Leg Extension
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Leg Extension
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Leg Extension
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Leg Extension
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Leg Extension
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Leg Extension
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Leg Extension
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Leg Extension
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Leg Extension
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Leg Extension
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Leg Extension
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
4
15-20 reps
-
4
Hip Thrust (Machine)
4
12-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Leg Extension
4
10-15 reps
-
Week 1
1 / 14 Weeks
Day 3
1
Leg Raise (Captain's Chair)4 Sets
20+ Reps
-
2
Wrist Curls4 Sets
10-20 Reps
-
3
Neck Extension4 Sets
20-30 Reps
-
4
Cable Crunch4 Sets
20-30 Reps
-
5
Reverse Wrist Curl (Dumbbell)4 Sets
10-20 Reps
-
6
Neck Curl4 Sets
20-30 Reps
-
Day 5
1
Squat (Barbell)4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
-
3
Standing Calf Raise4 Sets
15-20 Reps
-
4
Hip Thrust (Machine)4 Sets
12-15 Reps
-
5
Leg Curl4 Sets
10-15 Reps
-
6
Leg Extension4 Sets
10-15 Reps
-
Day 1
1
Bench Press (Barbell)4 Sets
6-10 Reps
-
2
Pull-Up (Bodyweight)4 Sets
20+ Reps
-
3
Seated Overhead Press (Barbell)4 Sets
6-10 Reps
-
4
Chest Fly (Cable)4 Sets
12-15 Reps
-
5
Bayesian Curl4 Sets
8-12 Reps
-
6
Seated Row (Cable)4 Sets
8-12 Reps
-
7
Rear Delt Fly (Cable)4 Sets
12-15 Reps
-
8
Overhead Tricep Extension (Cable)4 Sets
8-12 Reps
-
Day 2
1
Deadlift (Barbell)4 Sets
1-4 Reps
-
2
Good Morning4 Sets
8-12 Reps
-
3
Leg Press (45 Degrees)4 Sets
12-15 Reps
-
4
Hip Adductor (Machine)4 Sets
12-15 Reps
-
5
Hip Abductor (Machine)4 Sets
12-15 Reps
-
6
Lunge (Dumbbell)4 Sets
12-15 Reps
-
Day 4
1
Chest Supported Row (Machine)4 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
-
3
Lat Pulldown4 Sets
8-12 Reps
-
4
Dip (Bodyweight)4 Sets
20+ Reps
-
5
Preacher Curl (Dumbbell)4 Sets
8-12 Reps
-
6
Kelso Shrug4 Sets
12-15 Reps
-
7
Lateral Raise (Cable)4 Sets
12-15 Reps
-
8
Hammer Curl (Dumbbell)4 Sets
8-12 Reps
-