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BoostcampPNG

JT 2.0

by Nicholas M.
4 athletes joined
5.0
(1 rating)

Program Description

Build strength with exercises also focusing on hypertrophy

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 02, 2024 03:12
  • Last Edited
    Oct 14, 2024 11:44

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.6%
Hamstrings
14.2%
Glutes
13.5%
Upper Back
10.1%
Front Delts
8.2%
Middle Delts
6.4%
Abs
6%
Triceps
5.6%
Lats
4.9%
Biceps
4.5%
Chest
3.7%
Calves
3.1%
Lower Back
1.9%
Rear Delts
1.9%
Adductors
1.1%
Forearms
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Seated Calf Raise
5
12-15 reps
-
5
Leg Curl
3
10-12 reps
-
6
Single Leg Press
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Seated Calf Raise
5
12-15 reps
-
5
Leg Curl
3
10-12 reps
-
6
Single Leg Press
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Seated Calf Raise
5
12-15 reps
-
5
Leg Curl
3
10-12 reps
-
6
Single Leg Press
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Seated Calf Raise
5
12-15 reps
-
5
Leg Curl
3
10-12 reps
-
6
Single Leg Press
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Seated Calf Raise
5
12-15 reps
-
5
Leg Curl
3
10-12 reps
-
6
Single Leg Press
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Seated Calf Raise
5
12-15 reps
-
5
Leg Curl
3
10-12 reps
-
6
Single Leg Press
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Seated Calf Raise
5
12-15 reps
-
5
Leg Curl
3
10-12 reps
-
6
Single Leg Press
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Seated Calf Raise
5
12-15 reps
-
5
Leg Curl
3
10-12 reps
-
6
Single Leg Press
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Seated Calf Raise
5
12-15 reps
-
5
Leg Curl
3
10-12 reps
-
6
Single Leg Press
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Seated Calf Raise
5
12-15 reps
-
5
Leg Curl
3
10-12 reps
-
6
Single Leg Press
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Seated Calf Raise
5
12-15 reps
-
5
Leg Curl
3
10-12 reps
-
6
Single Leg Press
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Seated Calf Raise
5
12-15 reps
-
5
Leg Curl
3
10-12 reps
-
6
Single Leg Press
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Incline Chest Press (Machine)
3
5-8 reps
-
4
Shoulder Press (Machine)
3
5-8 reps
-
5
Pec Deck (Machine)
3
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Incline Chest Press (Machine)
3
5-8 reps
-
4
Shoulder Press (Machine)
3
5-8 reps
-
5
Pec Deck (Machine)
3
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Incline Chest Press (Machine)
3
5-8 reps
-
4
Shoulder Press (Machine)
3
5-8 reps
-
5
Pec Deck (Machine)
3
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Incline Chest Press (Machine)
3
5-8 reps
-
4
Shoulder Press (Machine)
3
5-8 reps
-
5
Pec Deck (Machine)
3
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Incline Chest Press (Machine)
3
5-8 reps
-
4
Shoulder Press (Machine)
3
5-8 reps
-
5
Pec Deck (Machine)
3
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Incline Chest Press (Machine)
3
5-8 reps
-
4
Shoulder Press (Machine)
3
5-8 reps
-
5
Pec Deck (Machine)
3
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Incline Chest Press (Machine)
3
5-8 reps
-
4
Shoulder Press (Machine)
3
5-8 reps
-
5
Pec Deck (Machine)
3
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Incline Chest Press (Machine)
3
5-8 reps
-
4
Shoulder Press (Machine)
3
5-8 reps
-
5
Pec Deck (Machine)
3
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Incline Chest Press (Machine)
3
5-8 reps
-
4
Shoulder Press (Machine)
3
5-8 reps
-
5
Pec Deck (Machine)
3
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Incline Chest Press (Machine)
3
5-8 reps
-
4
Shoulder Press (Machine)
3
5-8 reps
-
5
Pec Deck (Machine)
3
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Incline Chest Press (Machine)
3
5-8 reps
-
4
Shoulder Press (Machine)
3
5-8 reps
-
5
Pec Deck (Machine)
3
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Incline Chest Press (Machine)
3
5-8 reps
-
4
Shoulder Press (Machine)
3
5-8 reps
-
5
Pec Deck (Machine)
3
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Shrug (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Shrug (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Shrug (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Shrug (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Shrug (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Shrug (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Shrug (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Shrug (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Shrug (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Shrug (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Shrug (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Shrug (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Face Pull
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Single Leg Press
3
10-12 reps
-
5
Step-Up (Weighted)
3
10-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Lunge (Dumbbell)
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
9
Lying Leg Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Single Leg Press
3
10-12 reps
-
5
Step-Up (Weighted)
3
10-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Lunge (Dumbbell)
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
9
Lying Leg Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Single Leg Press
3
10-12 reps
-
5
Step-Up (Weighted)
3
10-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Lunge (Dumbbell)
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
9
Lying Leg Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Single Leg Press
3
10-12 reps
-
5
Step-Up (Weighted)
3
10-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Lunge (Dumbbell)
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
9
Lying Leg Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Single Leg Press
3
10-12 reps
-
5
Step-Up (Weighted)
3
10-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Lunge (Dumbbell)
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
9
Lying Leg Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Single Leg Press
3
10-12 reps
-
5
Step-Up (Weighted)
3
10-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Lunge (Dumbbell)
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
9
Lying Leg Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Single Leg Press
3
10-12 reps
-
5
Step-Up (Weighted)
3
10-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Lunge (Dumbbell)
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
9
Lying Leg Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Single Leg Press
3
10-12 reps
-
5
Step-Up (Weighted)
3
10-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Lunge (Dumbbell)
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
9
Lying Leg Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Single Leg Press
3
10-12 reps
-
5
Step-Up (Weighted)
3
10-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Lunge (Dumbbell)
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
9
Lying Leg Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Single Leg Press
3
10-12 reps
-
5
Step-Up (Weighted)
3
10-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Lunge (Dumbbell)
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
9
Lying Leg Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Single Leg Press
3
10-12 reps
-
5
Step-Up (Weighted)
3
10-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Lunge (Dumbbell)
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
9
Lying Leg Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Single Leg Press
3
10-12 reps
-
5
Step-Up (Weighted)
3
10-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Lunge (Dumbbell)
3
8-12 reps
-
8
Decline Crunch (Weighted)
3
8-12 reps
-
9
Lying Leg Raise
3
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Sumo Deadlift (Barbell)
3 Sets
5-8 Reps
@7.5
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
4
Seated Calf Raise
5 Sets
12-15 Reps
-
5
Leg Curl
3 Sets
10-12 Reps
-
6
Single Leg Press
3 Sets
5-8 Reps
-
Day 2
1
Front Raise
3 Sets
8-12 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
3
Incline Chest Press (Machine)
3 Sets
5-8 Reps
-
4
Shoulder Press (Machine)
3 Sets
5-8 Reps
-
5
Pec Deck (Machine)
3 Sets
10-12 Reps
-
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
Day 3
1
Seated Row (Cable)
3 Sets
5-8 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
4
Upright Row (Cable)
3 Sets
10-12 Reps
-
5
Shrug (Dumbbell)
3 Sets
10-12 Reps
-
6
Hammer Curl
3 Sets
10-12 Reps
-
7
Face Pull
3 Sets
12-15 Reps
-
Day 4
1
Pendulum Squat (Machine)
3 Sets
8-12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
10-12 Reps
-
4
Single Leg Press
3 Sets
10-12 Reps
-
5
Step-Up (Weighted)
3 Sets
10-12 Reps
-
6
Lying Leg Curl
3 Sets
10-15 Reps
-
7
Lunge (Dumbbell)
3 Sets
8-12 Reps
-
8
Decline Crunch (Weighted)
3 Sets
8-12 Reps
-
9
Lying Leg Raise
3 Sets
10-12 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Nicholas M.Age 35, Man
2 years ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Fantastic 👌🏿💪🏽