logo
BoostcampPNG

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
    May 05, 2025 12:35
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
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
-