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Cookie Cutter Upper Lower

by Anton Levitan
1 athletes joined

Program Description

Bodybuilding program for intermediates

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 05, 2025 11:59
  • Last Edited
    Jun 18, 2025 12:03

Summary

Transform your physique with the Cookie Cutter Upper Lower program, a comprehensive 18-week training plan designed for those ready to take their strength to the next level. This 4-day split focuses on alternating upper and lower body workouts, utilizing a mix of barbell, dumbbell, and machine exercises to target all major muscle groups effectively. With a blend of compound lifts and isolation movements, you'll build muscle, increase strength, and enhance overall fitness. Perfect for lifters of all levels, this program will guide you through every rep, ensuring you stay motivated and on track to achieve your goals.
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4.8 Stars with 10, 000+ Ratings
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Row T-Bar
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5A
Bicep Curl (Machine)
2
-
5B
Bicep Curl (EZ Bar)
1
-
6
Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Row T-Bar
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5A
Bicep Curl (Machine)
2
-
5B
Bicep Curl (EZ Bar)
1
-
6
Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Row T-Bar
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5A
Bicep Curl (Machine)
2
-
5B
Bicep Curl (EZ Bar)
1
-
6
Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Row T-Bar
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5A
Bicep Curl (Machine)
2
-
5B
Bicep Curl (EZ Bar)
1
-
6
Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Row T-Bar
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5A
Bicep Curl (Machine)
2
-
5B
Bicep Curl (EZ Bar)
1
-
6
Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Row T-Bar
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5A
Bicep Curl (Machine)
2
-
5B
Bicep Curl (EZ Bar)
1
-
6
Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Row T-Bar
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5A
Bicep Curl (Machine)
2
-
5B
Bicep Curl (EZ Bar)
1
-
6
Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Row T-Bar
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5A
Bicep Curl (Machine)
2
-
5B
Bicep Curl (EZ Bar)
1
-
6
Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Row T-Bar
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5A
Bicep Curl (Machine)
2
-
5B
Bicep Curl (EZ Bar)
1
-
6
Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Row T-Bar
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5A
Bicep Curl (Machine)
2
-
5B
Bicep Curl (EZ Bar)
1
-
6
Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Row T-Bar
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5A
Bicep Curl (Machine)
2
-
5B
Bicep Curl (EZ Bar)
1
-
6
Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Row T-Bar
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5A
Bicep Curl (Machine)
2
-
5B
Bicep Curl (EZ Bar)
1
-
6
Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Row T-Bar
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5A
Bicep Curl (Machine)
2
-
5B
Bicep Curl (EZ Bar)
1
-
6
Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Row T-Bar
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5A
Bicep Curl (Machine)
2
-
5B
Bicep Curl (EZ Bar)
1
-
6
Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Row T-Bar
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5A
Bicep Curl (Machine)
2
-
5B
Bicep Curl (EZ Bar)
1
-
6
Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Row T-Bar
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5A
Bicep Curl (Machine)
2
-
5B
Bicep Curl (EZ Bar)
1
-
6
Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Row T-Bar
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5A
Bicep Curl (Machine)
2
-
5B
Bicep Curl (EZ Bar)
1
-
6
Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Standing Pullover (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Row T-Bar
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5A
Bicep Curl (Machine)
2
-
5B
Bicep Curl (EZ Bar)
1
-
6
Tricep Extension (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Standing Pullover (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Row T-Bar
2
-
5
Pec Deck (Machine)
2
-
6A
Skull Crusher
2
-
6B
Overhead Extension (Dumbbell)
1
-
7
Preacher Curl (Barbell)
2
-
8
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Row T-Bar
2
-
5
Pec Deck (Machine)
2
-
6A
Skull Crusher
2
-
6B
Overhead Extension (Dumbbell)
1
-
7
Preacher Curl (Barbell)
2
-
8
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Row T-Bar
2
-
5
Pec Deck (Machine)
2
-
6A
Skull Crusher
2
-
6B
Overhead Extension (Dumbbell)
1
-
7
Preacher Curl (Barbell)
2
-
8
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Row T-Bar
2
-
5
Pec Deck (Machine)
2
-
6A
Skull Crusher
2
-
6B
Overhead Extension (Dumbbell)
1
-
7
Preacher Curl (Barbell)
2
-
8
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Row T-Bar
2
-
5
Pec Deck (Machine)
2
-
6A
Skull Crusher
2
-
6B
Overhead Extension (Dumbbell)
1
-
7
Preacher Curl (Barbell)
2
-
8
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Row T-Bar
2
-
5
Pec Deck (Machine)
2
-
6A
Skull Crusher
2
-
6B
Overhead Extension (Dumbbell)
1
-
7
Preacher Curl (Barbell)
2
-
8
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Row T-Bar
2
-
5
Pec Deck (Machine)
2
-
6A
Skull Crusher
2
-
6B
Overhead Extension (Dumbbell)
1
-
7
Preacher Curl (Barbell)
2
-
8
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Row T-Bar
2
-
5
Pec Deck (Machine)
2
-
6A
Skull Crusher
2
-
6B
Overhead Extension (Dumbbell)
1
-
7
Preacher Curl (Barbell)
2
-
8
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Row T-Bar
2
-
5
Pec Deck (Machine)
2
-
6A
Skull Crusher
2
-
6B
Overhead Extension (Dumbbell)
1
-
7
Preacher Curl (Barbell)
2
-
8
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Row T-Bar
2
-
5
Pec Deck (Machine)
2
-
6A
Skull Crusher
2
-
6B
Overhead Extension (Dumbbell)
1
-
7
Preacher Curl (Barbell)
2
-
8
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Row T-Bar
2
-
5
Pec Deck (Machine)
2
-
6A
Skull Crusher
2
-
6B
Overhead Extension (Dumbbell)
1
-
7
Preacher Curl (Barbell)
2
-
8
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Row T-Bar
2
-
5
Pec Deck (Machine)
2
-
6A
Skull Crusher
2
-
6B
Overhead Extension (Dumbbell)
1
-
7
Preacher Curl (Barbell)
2
-
8
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Row T-Bar
2
-
5
Pec Deck (Machine)
2
-
6A
Skull Crusher
2
-
6B
Overhead Extension (Dumbbell)
1
-
7
Preacher Curl (Barbell)
2
-
8
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Row T-Bar
2
-
5
Pec Deck (Machine)
2
-
6A
Skull Crusher
2
-
6B
Overhead Extension (Dumbbell)
1
-
7
Preacher Curl (Barbell)
2
-
8
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Row T-Bar
2
-
5
Pec Deck (Machine)
2
-
6A
Skull Crusher
2
-
6B
Overhead Extension (Dumbbell)
1
-
7
Preacher Curl (Barbell)
2
-
8
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Row T-Bar
2
-
5
Pec Deck (Machine)
2
-
6A
Skull Crusher
2
-
6B
Overhead Extension (Dumbbell)
1
-
7
Preacher Curl (Barbell)
2
-
8
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Row T-Bar
2
-
5
Pec Deck (Machine)
2
-
6A
Skull Crusher
2
-
6B
Overhead Extension (Dumbbell)
1
-
7
Preacher Curl (Barbell)
2
-
8
Face Pull
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Row T-Bar
2
-
5
Pec Deck (Machine)
2
-
6A
Skull Crusher
2
-
6B
Overhead Extension (Dumbbell)
1
-
7
Preacher Curl (Barbell)
2
-
8
Face Pull
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
2
-
3
Walking Lunge
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
2
-
3
Walking Lunge
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
2
-
3
Walking Lunge
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
2
-
3
Walking Lunge
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
2
-
3
Walking Lunge
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
2
-
3
Walking Lunge
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
2
-
3
Walking Lunge
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
2
-
3
Walking Lunge
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
2
-
3
Walking Lunge
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
2
-
3
Walking Lunge
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
2
-
3
Walking Lunge
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
2
-
3
Walking Lunge
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
2
-
3
Walking Lunge
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
2
-
3
Walking Lunge
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
2
-
3
Walking Lunge
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
2
-
3
Walking Lunge
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
2
-
3
Walking Lunge
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Squat (Barbell)
2
-
3
Walking Lunge
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
Week 1
1 / 18 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
-
2
Row T-Bar
2 Sets
-
3
Chest Press (Machine)
2 Sets
-
4
Rear Delt Fly (Machine)
2 Sets
-
5A
Bicep Curl (Machine)
2 Sets
-
5B
Bicep Curl (EZ Bar)
1 Set
-
6
Tricep Extension (Cable)
2 Sets
-
7
Lateral Raise (Dumbbell)
2 Sets
-
8
Standing Pullover (Cable)
2 Sets
-
Day 2
1
Squat (Barbell)
3 Sets
-
2
Romanian Deadlift (Barbell)
2 Sets
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
-
4
Leg Curl
2 Sets
-
5
Leg Extension
2 Sets
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
-
2
Lat Pulldown (Close Grip)
2 Sets
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
-
4
Row T-Bar
2 Sets
-
5
Pec Deck (Machine)
2 Sets
-
6A
Skull Crusher
2 Sets
-
6B
Overhead Extension (Dumbbell)
1 Set
-
7
Preacher Curl (Barbell)
2 Sets
-
8
Face Pull
2 Sets
-
Day 4
1
Deadlift (Barbell)
3 Sets
-
2
Squat (Barbell)
2 Sets
-
3
Walking Lunge
2 Sets
-
4
Leg Extension
2 Sets
-
5
Leg Curl
2 Sets
-