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LUFA

by Huuhu
1 athletes joined

Program Description

Lower upper fullbody arms. Focus on upper body, especially arms, forearms, shoulders, upper back, traps. Lower, upper, rest, full, rest, arms, rest.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 26, 2024 01:08
  • Last Edited
    Jun 18, 2025 08:08

Summary

LUFA is a comprehensive 16-week training program designed to elevate your strength and conditioning through a balanced mix of upper, lower, and specialized workouts. Committing to six days a week, you'll engage in targeted exercises like squats, rows, and supersets that challenge your muscles and promote growth. With a full gym's worth of equipment at your disposal, this program emphasizes progressive overload and varied routines to keep you motivated and on track to achieve your fitness goals. Get ready to transform your physique and build lasting strength!
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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
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Seated Hamstring Curl
2 Sets
12-15 Reps
-
2
High Bar Squat (Barbell)
2 Sets
4-8 Reps
-
3A
Seated Calf Raise
2 Sets
10-15 Reps
-
3B
Knee Raise (Captain's Chair)
2 Sets
10-15 Reps
-
4
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
-
5
Leg Extension
2 Sets
12-15 Reps
-
6
Dead Hang
2 Sets
0.75-1 mins
-
Day 2
1
Power Shrug
2 Sets
6-10 Reps
-
2
Chest Supported Row (Machine)
2 Sets
8-12 Reps
-
3A
AD Press (Smith Machine)
2 Sets
8-12 Reps
-
3B
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
-
4
Lat Pulldown
2 Sets
8-12 Reps
-
5A
Hammer Curl
2 Sets
8-12 Reps
-
5B
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
-
6
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
-
Day 3
1A
Neck Curl
2 Sets
15-30 Reps
-
1B
Neck Extension
2 Sets
15-30 Reps
-
1C
Wrist Curls
2 Sets
10-20 Reps
-
Day 5
1A
Neck Curl
2 Sets
15-30 Reps
-
1B
Neck Extension
2 Sets
15-30 Reps
-
Day 4
1
Leg Press
2 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
3
Bench Press (Paused)
2 Sets
6-10 Reps
-
4
T-Bar Row
2 Sets
8-12 Reps
-
5
Seated Hamstring Curl
2 Sets
8-12 Reps
-
6A
Bayesian Curl
2 Sets
10-15 Reps
-
6B
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
Day 6
1A
Pull-Up (Neutral Grip, Weighted)
2 Sets
4-6 Reps
-
1B
Knee Raise (Captain's Chair)
2 Sets
10-15 Reps
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2
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
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3
JM Press (Smith Machine)
2 Sets
8-12 Reps
-
4A
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
-
4B
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
-
5
Lateral Raise (Machine)
2 Sets
10-15 Reps
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