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Upper Lower V3

by null
2 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
    May 18, 2025 03:38
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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
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
-