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Upper/Lower 4 day

by Matt Brown

Program Description

build muscle and strentgh

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 26, 2025 08:36
  • Last Edited
    May 26, 2025 08:45
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Seated Calf Raise
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Seated Calf Raise
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Seated Calf Raise
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Seated Calf Raise
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Seated Calf Raise
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Seated Calf Raise
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Seated Calf Raise
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Seated Calf Raise
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Seated Calf Raise
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Seated Calf Raise
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Seated Calf Raise
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Hip Abductor (Machine)
1
8-10 reps
-
6
Seated Calf Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3A
T-Bar Row
2
6-8 reps
-
3B
Kelso Shrug
1
AMRAP
-
4
Chest Fly (Cable)
2
6-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
10-12 reps
-
7
Bayesian Curl
1
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3A
T-Bar Row
2
6-8 reps
-
3B
Kelso Shrug
1
AMRAP
-
4
Chest Fly (Cable)
2
6-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
10-12 reps
-
7
Bayesian Curl
1
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3A
T-Bar Row
2
6-8 reps
-
3B
Kelso Shrug
1
AMRAP
-
4
Chest Fly (Cable)
2
6-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
10-12 reps
-
7
Bayesian Curl
1
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3A
T-Bar Row
2
6-8 reps
-
3B
Kelso Shrug
1
AMRAP
-
4
Chest Fly (Cable)
2
6-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
10-12 reps
-
7
Bayesian Curl
1
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3A
T-Bar Row
2
6-8 reps
-
3B
Kelso Shrug
1
AMRAP
-
4
Chest Fly (Cable)
2
6-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
10-12 reps
-
7
Bayesian Curl
1
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3A
T-Bar Row
2
6-8 reps
-
3B
Kelso Shrug
1
AMRAP
-
4
Chest Fly (Cable)
2
6-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
10-12 reps
-
7
Bayesian Curl
1
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3A
T-Bar Row
2
6-8 reps
-
3B
Kelso Shrug
1
AMRAP
-
4
Chest Fly (Cable)
2
6-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
10-12 reps
-
7
Bayesian Curl
1
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3A
T-Bar Row
2
6-8 reps
-
3B
Kelso Shrug
1
AMRAP
-
4
Chest Fly (Cable)
2
6-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
10-12 reps
-
7
Bayesian Curl
1
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3A
T-Bar Row
2
6-8 reps
-
3B
Kelso Shrug
1
AMRAP
-
4
Chest Fly (Cable)
2
6-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
10-12 reps
-
7
Bayesian Curl
1
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3A
T-Bar Row
2
6-8 reps
-
3B
Kelso Shrug
1
AMRAP
-
4
Chest Fly (Cable)
2
6-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
10-12 reps
-
7
Bayesian Curl
1
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3A
T-Bar Row
2
6-8 reps
-
3B
Kelso Shrug
1
AMRAP
-
4
Chest Fly (Cable)
2
6-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
10-12 reps
-
7
Bayesian Curl
1
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3A
T-Bar Row
2
6-8 reps
-
3B
Kelso Shrug
1
AMRAP
-
4
Chest Fly (Cable)
2
6-8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
10-12 reps
-
7
Bayesian Curl
1
10-12 reps
-
8
Single Arm Tricep Extension (Cable)
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Leg Press
2
6-8 reps
-
3
Seated Hamstring Curl
2
4-6 reps
-
4
Leg Extension
2
8-10 reps
-
5
Seated Calf Raise
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Leg Press
2
6-8 reps
-
3
Seated Hamstring Curl
2
4-6 reps
-
4
Leg Extension
2
8-10 reps
-
5
Seated Calf Raise
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Leg Press
2
6-8 reps
-
3
Seated Hamstring Curl
2
4-6 reps
-
4
Leg Extension
2
8-10 reps
-
5
Seated Calf Raise
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Leg Press
2
6-8 reps
-
3
Seated Hamstring Curl
2
4-6 reps
-
4
Leg Extension
2
8-10 reps
-
5
Seated Calf Raise
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Leg Press
2
6-8 reps
-
3
Seated Hamstring Curl
2
4-6 reps
-
4
Leg Extension
2
8-10 reps
-
5
Seated Calf Raise
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Leg Press
2
6-8 reps
-
3
Seated Hamstring Curl
2
4-6 reps
-
4
Leg Extension
2
8-10 reps
-
5
Seated Calf Raise
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Leg Press
2
6-8 reps
-
3
Seated Hamstring Curl
2
4-6 reps
-
4
Leg Extension
2
8-10 reps
-
5
Seated Calf Raise
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Leg Press
2
6-8 reps
-
3
Seated Hamstring Curl
2
4-6 reps
-
4
Leg Extension
2
8-10 reps
-
5
Seated Calf Raise
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Leg Press
2
6-8 reps
-
3
Seated Hamstring Curl
2
4-6 reps
-
4
Leg Extension
2
8-10 reps
-
5
Seated Calf Raise
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Leg Press
2
6-8 reps
-
3
Seated Hamstring Curl
2
4-6 reps
-
4
Leg Extension
2
8-10 reps
-
5
Seated Calf Raise
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Leg Press
2
6-8 reps
-
3
Seated Hamstring Curl
2
4-6 reps
-
4
Leg Extension
2
8-10 reps
-
5
Seated Calf Raise
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
-
2
Leg Press
2
6-8 reps
-
3
Seated Hamstring Curl
2
4-6 reps
-
4
Leg Extension
2
8-10 reps
-
5
Seated Calf Raise
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Seated Row (Machine)
2
6-8 reps
-
3
Chest Fly (Cable)
2
6-8 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug
2
AMRAP
-
5
Lateral Raise (Dumbbell)
1
8-10 reps
-
6
Bayesian Curl
1
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
1
8-10 reps
-
8
Hammer Curl (Dumbbell)
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Seated Row (Machine)
2
6-8 reps
-
3
Chest Fly (Cable)
2
6-8 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug
2
AMRAP
-
5
Lateral Raise (Dumbbell)
1
8-10 reps
-
6
Bayesian Curl
1
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
1
8-10 reps
-
8
Hammer Curl (Dumbbell)
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Seated Row (Machine)
2
6-8 reps
-
3
Chest Fly (Cable)
2
6-8 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug
2
AMRAP
-
5
Lateral Raise (Dumbbell)
1
8-10 reps
-
6
Bayesian Curl
1
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
1
8-10 reps
-
8
Hammer Curl (Dumbbell)
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Seated Row (Machine)
2
6-8 reps
-
3
Chest Fly (Cable)
2
6-8 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug
2
AMRAP
-
5
Lateral Raise (Dumbbell)
1
8-10 reps
-
6
Bayesian Curl
1
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
1
8-10 reps
-
8
Hammer Curl (Dumbbell)
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Seated Row (Machine)
2
6-8 reps
-
3
Chest Fly (Cable)
2
6-8 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug
2
AMRAP
-
5
Lateral Raise (Dumbbell)
1
8-10 reps
-
6
Bayesian Curl
1
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
1
8-10 reps
-
8
Hammer Curl (Dumbbell)
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Seated Row (Machine)
2
6-8 reps
-
3
Chest Fly (Cable)
2
6-8 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug
2
AMRAP
-
5
Lateral Raise (Dumbbell)
1
8-10 reps
-
6
Bayesian Curl
1
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
1
8-10 reps
-
8
Hammer Curl (Dumbbell)
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Seated Row (Machine)
2
6-8 reps
-
3
Chest Fly (Cable)
2
6-8 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug
2
AMRAP
-
5
Lateral Raise (Dumbbell)
1
8-10 reps
-
6
Bayesian Curl
1
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
1
8-10 reps
-
8
Hammer Curl (Dumbbell)
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Seated Row (Machine)
2
6-8 reps
-
3
Chest Fly (Cable)
2
6-8 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug
2
AMRAP
-
5
Lateral Raise (Dumbbell)
1
8-10 reps
-
6
Bayesian Curl
1
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
1
8-10 reps
-
8
Hammer Curl (Dumbbell)
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Seated Row (Machine)
2
6-8 reps
-
3
Chest Fly (Cable)
2
6-8 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug
2
AMRAP
-
5
Lateral Raise (Dumbbell)
1
8-10 reps
-
6
Bayesian Curl
1
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
1
8-10 reps
-
8
Hammer Curl (Dumbbell)
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Seated Row (Machine)
2
6-8 reps
-
3
Chest Fly (Cable)
2
6-8 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug
2
AMRAP
-
5
Lateral Raise (Dumbbell)
1
8-10 reps
-
6
Bayesian Curl
1
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
1
8-10 reps
-
8
Hammer Curl (Dumbbell)
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Seated Row (Machine)
2
6-8 reps
-
3
Chest Fly (Cable)
2
6-8 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug
2
AMRAP
-
5
Lateral Raise (Dumbbell)
1
8-10 reps
-
6
Bayesian Curl
1
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
1
8-10 reps
-
8
Hammer Curl (Dumbbell)
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Seated Row (Machine)
2
6-8 reps
-
3
Chest Fly (Cable)
2
6-8 reps
-
4A
T-Bar Row
2
4-6 reps
-
4B
Kelso Shrug
2
AMRAP
-
5
Lateral Raise (Dumbbell)
1
8-10 reps
-
6
Bayesian Curl
1
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
1
8-10 reps
-
8
Hammer Curl (Dumbbell)
1
8-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Hamstring Curl
2 Sets
6-8 Reps
-
2
Hack Squat
2 Sets
4-6 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
-
4
Leg Extension
2 Sets
6-8 Reps
-
5
Hip Abductor (Machine)
1 Set
8-10 Reps
-
6
Seated Calf Raise
2 Sets
8-10 Reps
-
Day 2
1
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
2
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@10
3A
T-Bar Row
2 Sets
6-8 Reps
-
3B
Kelso Shrug
1 Set
AMRAP
-
4
Chest Fly (Cable)
2 Sets
6-8 Reps
-
5
Lat Pulldown (Neutral Grip)
2 Sets
6-8 Reps
-
6
Overhead Tricep Extension (Cable)
1 Set
10-12 Reps
-
7
Bayesian Curl
1 Set
10-12 Reps
-
8
Single Arm Tricep Extension (Cable)
1 Set
10-12 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
4-6 Reps
-
2
Leg Press
2 Sets
6-8 Reps
-
3
Seated Hamstring Curl
2 Sets
4-6 Reps
-
4
Leg Extension
2 Sets
8-10 Reps
-
5
Seated Calf Raise
1 Set
8-10 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
4-6 Reps
-
2
Seated Row (Machine)
2 Sets
6-8 Reps
-
3
Chest Fly (Cable)
2 Sets
6-8 Reps
-
4A
T-Bar Row
2 Sets
4-6 Reps
-
4B
Kelso Shrug
2 Sets
AMRAP
-
5
Lateral Raise (Dumbbell)
1 Set
8-10 Reps
-
6
Bayesian Curl
1 Set
8-10 Reps
-
7
Single Arm Tricep Extension (Cable)
1 Set
8-10 Reps
-
8
Hammer Curl (Dumbbell)
1 Set
8-10 Reps
-