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Upper Lower V3

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3 athletes joined

Program Description

sigma version 3

Program Overview

  • Level
    Advanced, Intermediate, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    110 minutes
  • Created
    May 05, 2025 10:32
  • Last Edited
    Jul 01, 2025 01:15

Summary

Unlock your upper body and lower body potential with the Upper Lower V3 program! Over 16 weeks, this 4-day split focuses on targeted muscle groups, combining cable, machine, and free weight exercises to build strength and definition. Each workout is designed to maximize your time in the gym, featuring a mix of isolation and compound movements to sculpt your physique. Get ready to elevate your training and achieve your fitness goals with a structured plan that keeps you motivated and engaged!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Y Raise
2
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
SA Cuffed Hammer Curl
2
-
-
4
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
5
Kelso Shrug
2
3-8 reps
-
6
SA Mid Fly
2
3-8 reps
-
7
SA Rear Delt Fly
2
3-8 reps
-
8
SA Low To High Fly
2
3-8 reps
-
9
Frontal Lat Pullover
2
3-8 reps
-
10
Saggital Extension
2
3-8 reps
-
11
SA Wrist Extension
2
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Hip Abductor (Machine)
1
3-8 reps
-
6
Unilateral Hip Adductor
2
3-8 reps
-
7
Single Leg Calf Raise Machine
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Week 1
1 / 16 Weeks
Day 1
1
SA Y Raise
2 Sets
3-8 Reps
-
2
SA Cuffed Bicep Curl
2 Sets
3-8 Reps
-
3
SA Cuffed Hammer Curl
2 Sets
-
-
4
Single Arm Tricep Extension (Cable)
2 Sets
3-8 Reps
-
5
Kelso Shrug
2 Sets
3-8 Reps
-
6
SA Mid Fly
2 Sets
3-8 Reps
-
7
SA Rear Delt Fly
2 Sets
3-8 Reps
-
8
SA Low To High Fly
2 Sets
3-8 Reps
-
9
Frontal Lat Pullover
2 Sets
3-8 Reps
-
10
Saggital Extension
2 Sets
3-8 Reps
-
11
SA Wrist Extension
2 Sets
3-8 Reps
-
12
Shoulder Press Front Delt Bias
1 Set
3-8 Reps
-
13
Rotator Cuff Ir
2 Sets
3-8 Reps
-
Day 2
1
Unilateral Leg Extension
2 Sets
3-8 Reps
-
2
Seated Hamstring Curl
2 Sets
3-8 Reps
-
3
Leg Press (45 Degrees)
1 Set
3-8 Reps
-
4
Stiff Leg Deadlift
1 Set
3-8 Reps
-
5
Hip Abductor (Machine)
1 Set
3-8 Reps
-
6
Unilateral Hip Adductor
2 Sets
3-8 Reps
-
7
Single Leg Calf Raise Machine
2 Sets
3-8 Reps
-
8
Abs Crunch (Machine)
1 Set
3-8 Reps
-
Day 3
1
SA Y Raise
2 Sets
3-8 Reps
-
2
SA Cuffed Bicep Curl
2 Sets
3-8 Reps
-
3
SA Cuffed Hammer Curl
2 Sets
-
-
4
Single Arm Tricep Extension (Cable)
2 Sets
3-8 Reps
-
5
Kelso Shrug
2 Sets
3-8 Reps
-
6
SA Mid Fly
2 Sets
3-8 Reps
-
7
SA Rear Delt Fly
2 Sets
3-8 Reps
-
8
SA Low To High Fly
2 Sets
3-8 Reps
-
9
Frontal Lat Pullover
2 Sets
3-8 Reps
-
10
Saggital Extension
2 Sets
3-8 Reps
-
11
SA Wrist Extension
2 Sets
3-8 Reps
-
12
Shoulder Press Front Delt Bias
1 Set
3-8 Reps
-
13
Rotator Cuff Ir
2 Sets
3-8 Reps
-
Day 4
1
Unilateral Leg Extension
2 Sets
3-8 Reps
-
2
Seated Hamstring Curl
2 Sets
3-8 Reps
-
3
Leg Press (45 Degrees)
1 Set
3-8 Reps
-
4
Stiff Leg Deadlift
1 Set
3-8 Reps
-
5
Hip Abductor (Machine)
1 Set
3-8 Reps
-
6
Unilateral Hip Adductor
2 Sets
3-8 Reps
-
7
Single Leg Calf Raise Machine
2 Sets
3-8 Reps
-
8
Abs Crunch (Machine)
1 Set
3-8 Reps
-