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Champ

by Jason Lazzuri

Program Description

Stronger

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 24, 2025 08:16
  • Last Edited
    Aug 31, 2025 07:05

Summary

Unleash your inner champion with this comprehensive 12-week workout program designed for serious lifters. Comprising four training days each week, you'll focus on both upper and lower body strength, utilizing a variety of equipment to maximize muscle engagement. Each session features targeted exercises like Smith Machine Squats and Dumbbell Romanian Deadlifts, ensuring balanced development and progressive overload. Commit to this program and watch your strength and physique transform as you push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.2%
Triceps
10.7%
Middle Delts
9.7%
Front Delts
8.8%
Lats
8.8%
Hamstrings
8.4%
Upper Back
7.8%
Quadriceps
7.1%
Abs
6.8%
Calves
4.9%
Chest
4.9%
Glutes
4.5%
Lower Back
2.6%
Forearms
1.5%
Adductors
1.3%
Rear Delts
1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Bicep Curl (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Bicep Curl (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Bicep Curl (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Bicep Curl (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Bicep Curl (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Bicep Curl (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Bicep Curl (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Bicep Curl (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Bicep Curl (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Bicep Curl (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Bicep Curl (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Bicep Curl (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Bicep Curl (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Bicep Curl (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Bicep Curl (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Bicep Curl (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Bicep Curl (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Bicep Curl (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Bicep Curl (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Bicep Curl (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Bicep Curl (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Bicep Curl (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Bicep Curl (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
8
Bicep Curl (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Calf Raise (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Smith Machine)
2 Sets
8-10 Reps
-
2
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
-
3
Leg Extension
2 Sets
8-12 Reps
-
4
Leg Curl
2 Sets
8-12 Reps
-
5
Calf Raise (Machine)
3 Sets
12-15 Reps
-
6
Cable Crunch
3 Sets
10-12 Reps
-
Day 4
1
Squat (Smith Machine)
2 Sets
8-10 Reps
-
2
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
-
3
Leg Extension
2 Sets
8-12 Reps
-
4
Leg Curl
2 Sets
8-12 Reps
-
5
Calf Raise (Machine)
3 Sets
12-15 Reps
-
6
Cable Crunch
3 Sets
10-12 Reps
-
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
7
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
8
Bicep Curl (Machine)
2 Sets
8-12 Reps
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
7
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
8
Bicep Curl (Machine)
3 Sets
8-12 Reps
-