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Becoming An Outlier v2

by Christian Miles

Program Description

A full body program that has an upper and lower split, 4 days a week. Each workout can last a while, but for the most part you should try do at least 1 muscle group minimum per workout. This program has a focus on doing each muscle group 6 times a day, 12 times a week in total.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 03, 2025 04:36
  • Last Edited
    Jun 18, 2025 12:23

Summary

Unlock your potential with "Becoming An Outlier v2," a 12-week program designed for dedicated lifters ready to elevate their training. Committing just four days a week, you'll engage in a balanced mix of cable, machine, and free weight exercises that target all major muscle groups, ensuring comprehensive strength development. Each workout is crafted to push your limits and enhance your performance, with a focus on progressive overload and muscle engagement. Get ready to redefine your fitness journey and become the outlier in your gym!
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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
Lateral Raise (Cable)
3
8-12 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Single Arm High Row (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
8
Meadow Row
3
8-12 reps
-
9
Hammer Curl (Dumbbell)
3
8-12 reps
-
10
Skull Crusher (Dumbbell)
3
8-12 reps
-
11
Reverse Wrist Curl (Dumbbell)
1
15 reps
-
12
Wrist Curls
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Single Arm High Row (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
8
Meadow Row
3
8-12 reps
-
9
Hammer Curl (Dumbbell)
3
8-12 reps
-
10
Skull Crusher (Dumbbell)
3
8-12 reps
-
11
Reverse Wrist Curl (Dumbbell)
1
15 reps
-
12
Wrist Curls
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Single Arm High Row (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
8
Meadow Row
3
8-12 reps
-
9
Hammer Curl (Dumbbell)
3
8-12 reps
-
10
Skull Crusher (Dumbbell)
3
8-12 reps
-
11
Reverse Wrist Curl (Dumbbell)
1
15 reps
-
12
Wrist Curls
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Single Arm High Row (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
8
Meadow Row
3
8-12 reps
-
9
Hammer Curl (Dumbbell)
3
8-12 reps
-
10
Skull Crusher (Dumbbell)
3
8-12 reps
-
11
Reverse Wrist Curl (Dumbbell)
1
15 reps
-
12
Wrist Curls
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Single Arm High Row (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
8
Meadow Row
3
8-12 reps
-
9
Hammer Curl (Dumbbell)
3
8-12 reps
-
10
Skull Crusher (Dumbbell)
3
8-12 reps
-
11
Reverse Wrist Curl (Dumbbell)
1
15 reps
-
12
Wrist Curls
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Single Arm High Row (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
8
Meadow Row
3
8-12 reps
-
9
Hammer Curl (Dumbbell)
3
8-12 reps
-
10
Skull Crusher (Dumbbell)
3
8-12 reps
-
11
Reverse Wrist Curl (Dumbbell)
1
15 reps
-
12
Wrist Curls
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Single Arm High Row (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
8
Meadow Row
3
8-12 reps
-
9
Hammer Curl (Dumbbell)
3
8-12 reps
-
10
Skull Crusher (Dumbbell)
3
8-12 reps
-
11
Reverse Wrist Curl (Dumbbell)
1
15 reps
-
12
Wrist Curls
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Single Arm High Row (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
8
Meadow Row
3
8-12 reps
-
9
Hammer Curl (Dumbbell)
3
8-12 reps
-
10
Skull Crusher (Dumbbell)
3
8-12 reps
-
11
Reverse Wrist Curl (Dumbbell)
1
15 reps
-
12
Wrist Curls
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Single Arm High Row (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
8
Meadow Row
3
8-12 reps
-
9
Hammer Curl (Dumbbell)
3
8-12 reps
-
10
Skull Crusher (Dumbbell)
3
8-12 reps
-
11
Reverse Wrist Curl (Dumbbell)
1
15 reps
-
12
Wrist Curls
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Single Arm High Row (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
8
Meadow Row
3
8-12 reps
-
9
Hammer Curl (Dumbbell)
3
8-12 reps
-
10
Skull Crusher (Dumbbell)
3
8-12 reps
-
11
Reverse Wrist Curl (Dumbbell)
1
15 reps
-
12
Wrist Curls
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Single Arm High Row (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
8
Meadow Row
3
8-12 reps
-
9
Hammer Curl (Dumbbell)
3
8-12 reps
-
10
Skull Crusher (Dumbbell)
3
8-12 reps
-
11
Reverse Wrist Curl (Dumbbell)
1
15 reps
-
12
Wrist Curls
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Single Arm High Row (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
8
Meadow Row
3
8-12 reps
-
9
Hammer Curl (Dumbbell)
3
8-12 reps
-
10
Skull Crusher (Dumbbell)
3
8-12 reps
-
11
Reverse Wrist Curl (Dumbbell)
1
15 reps
-
12
Wrist Curls
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
15 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Walking Lunge
3
24 reps
-
4
Leg Extension
3
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Hip Adductor (Machine)
3
12-15 reps
-
9
Calf Raise (Machine)
4
12-15 reps
-
10
Sled Push
2
24 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
15 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Walking Lunge
3
24 reps
-
4
Leg Extension
3
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Hip Adductor (Machine)
3
12-15 reps
-
9
Calf Raise (Machine)
4
12-15 reps
-
10
Sled Push
2
24 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
15 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Walking Lunge
3
24 reps
-
4
Leg Extension
3
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Hip Adductor (Machine)
3
12-15 reps
-
9
Calf Raise (Machine)
4
12-15 reps
-
10
Sled Push
2
24 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
15 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Walking Lunge
3
24 reps
-
4
Leg Extension
3
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Hip Adductor (Machine)
3
12-15 reps
-
9
Calf Raise (Machine)
4
12-15 reps
-
10
Sled Push
2
24 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
15 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Walking Lunge
3
24 reps
-
4
Leg Extension
3
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Hip Adductor (Machine)
3
12-15 reps
-
9
Calf Raise (Machine)
4
12-15 reps
-
10
Sled Push
2
24 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
15 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Walking Lunge
3
24 reps
-
4
Leg Extension
3
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Hip Adductor (Machine)
3
12-15 reps
-
9
Calf Raise (Machine)
4
12-15 reps
-
10
Sled Push
2
24 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
15 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Walking Lunge
3
24 reps
-
4
Leg Extension
3
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Hip Adductor (Machine)
3
12-15 reps
-
9
Calf Raise (Machine)
4
12-15 reps
-
10
Sled Push
2
24 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
15 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Walking Lunge
3
24 reps
-
4
Leg Extension
3
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Hip Adductor (Machine)
3
12-15 reps
-
9
Calf Raise (Machine)
4
12-15 reps
-
10
Sled Push
2
24 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
15 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Walking Lunge
3
24 reps
-
4
Leg Extension
3
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Hip Adductor (Machine)
3
12-15 reps
-
9
Calf Raise (Machine)
4
12-15 reps
-
10
Sled Push
2
24 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
15 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Walking Lunge
3
24 reps
-
4
Leg Extension
3
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Hip Adductor (Machine)
3
12-15 reps
-
9
Calf Raise (Machine)
4
12-15 reps
-
10
Sled Push
2
24 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
15 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Walking Lunge
3
24 reps
-
4
Leg Extension
3
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Hip Adductor (Machine)
3
12-15 reps
-
9
Calf Raise (Machine)
4
12-15 reps
-
10
Sled Push
2
24 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
15 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Walking Lunge
3
24 reps
-
4
Leg Extension
3
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Hip Adductor (Machine)
3
12-15 reps
-
9
Calf Raise (Machine)
4
12-15 reps
-
10
Sled Push
2
24 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Single Arm High Row (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
8
Meadow Row
3
8-12 reps
-
9
Hammer Curl (Dumbbell)
3
8-12 reps
-
10
Skull Crusher (Dumbbell)
3
8-12 reps
-
11
Reverse Wrist Curl (Dumbbell)
1
15 reps
-
12
Wrist Curls
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Single Arm High Row (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
8
Meadow Row
3
8-12 reps
-
9
Hammer Curl (Dumbbell)
3
8-12 reps
-
10
Skull Crusher (Dumbbell)
3
8-12 reps
-
11
Reverse Wrist Curl (Dumbbell)
1
15 reps
-
12
Wrist Curls
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Single Arm High Row (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
8
Meadow Row
3
8-12 reps
-
9
Hammer Curl (Dumbbell)
3
8-12 reps
-
10
Skull Crusher (Dumbbell)
3
8-12 reps
-
11
Reverse Wrist Curl (Dumbbell)
1
15 reps
-
12
Wrist Curls
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Single Arm High Row (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
8
Meadow Row
3
8-12 reps
-
9
Hammer Curl (Dumbbell)
3
8-12 reps
-
10
Skull Crusher (Dumbbell)
3
8-12 reps
-
11
Reverse Wrist Curl (Dumbbell)
1
15 reps
-
12
Wrist Curls
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Single Arm High Row (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
8
Meadow Row
3
8-12 reps
-
9
Hammer Curl (Dumbbell)
3
8-12 reps
-
10
Skull Crusher (Dumbbell)
3
8-12 reps
-
11
Reverse Wrist Curl (Dumbbell)
1
15 reps
-
12
Wrist Curls
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Single Arm High Row (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
8
Meadow Row
3
8-12 reps
-
9
Hammer Curl (Dumbbell)
3
8-12 reps
-
10
Skull Crusher (Dumbbell)
3
8-12 reps
-
11
Reverse Wrist Curl (Dumbbell)
1
15 reps
-
12
Wrist Curls
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Single Arm High Row (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
8
Meadow Row
3
8-12 reps
-
9
Hammer Curl (Dumbbell)
3
8-12 reps
-
10
Skull Crusher (Dumbbell)
3
8-12 reps
-
11
Reverse Wrist Curl (Dumbbell)
1
15 reps
-
12
Wrist Curls
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Single Arm High Row (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
8
Meadow Row
3
8-12 reps
-
9
Hammer Curl (Dumbbell)
3
8-12 reps
-
10
Skull Crusher (Dumbbell)
3
8-12 reps
-
11
Reverse Wrist Curl (Dumbbell)
1
15 reps
-
12
Wrist Curls
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Single Arm High Row (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
8
Meadow Row
3
8-12 reps
-
9
Hammer Curl (Dumbbell)
3
8-12 reps
-
10
Skull Crusher (Dumbbell)
3
8-12 reps
-
11
Reverse Wrist Curl (Dumbbell)
1
15 reps
-
12
Wrist Curls
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Single Arm High Row (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
8
Meadow Row
3
8-12 reps
-
9
Hammer Curl (Dumbbell)
3
8-12 reps
-
10
Skull Crusher (Dumbbell)
3
8-12 reps
-
11
Reverse Wrist Curl (Dumbbell)
1
15 reps
-
12
Wrist Curls
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Single Arm High Row (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
8
Meadow Row
3
8-12 reps
-
9
Hammer Curl (Dumbbell)
3
8-12 reps
-
10
Skull Crusher (Dumbbell)
3
8-12 reps
-
11
Reverse Wrist Curl (Dumbbell)
1
15 reps
-
12
Wrist Curls
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Single Arm High Row (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
8
Meadow Row
3
8-12 reps
-
9
Hammer Curl (Dumbbell)
3
8-12 reps
-
10
Skull Crusher (Dumbbell)
3
8-12 reps
-
11
Reverse Wrist Curl (Dumbbell)
1
15 reps
-
12
Wrist Curls
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
15 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Walking Lunge
3
24 reps
-
4
Leg Extension
3
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Hip Adductor (Machine)
3
12-15 reps
-
9
Calf Raise (Machine)
4
12-15 reps
-
10
Sled Push
2
24 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
15 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Walking Lunge
3
24 reps
-
4
Leg Extension
3
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Hip Adductor (Machine)
3
12-15 reps
-
9
Calf Raise (Machine)
4
12-15 reps
-
10
Sled Push
2
24 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
15 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Walking Lunge
3
24 reps
-
4
Leg Extension
3
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Hip Adductor (Machine)
3
12-15 reps
-
9
Calf Raise (Machine)
4
12-15 reps
-
10
Sled Push
2
24 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
15 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Walking Lunge
3
24 reps
-
4
Leg Extension
3
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Hip Adductor (Machine)
3
12-15 reps
-
9
Calf Raise (Machine)
4
12-15 reps
-
10
Sled Push
2
24 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
15 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Walking Lunge
3
24 reps
-
4
Leg Extension
3
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Hip Adductor (Machine)
3
12-15 reps
-
9
Calf Raise (Machine)
4
12-15 reps
-
10
Sled Push
2
24 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
15 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Walking Lunge
3
24 reps
-
4
Leg Extension
3
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Hip Adductor (Machine)
3
12-15 reps
-
9
Calf Raise (Machine)
4
12-15 reps
-
10
Sled Push
2
24 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
15 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Walking Lunge
3
24 reps
-
4
Leg Extension
3
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Hip Adductor (Machine)
3
12-15 reps
-
9
Calf Raise (Machine)
4
12-15 reps
-
10
Sled Push
2
24 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
15 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Walking Lunge
3
24 reps
-
4
Leg Extension
3
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Hip Adductor (Machine)
3
12-15 reps
-
9
Calf Raise (Machine)
4
12-15 reps
-
10
Sled Push
2
24 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
15 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Walking Lunge
3
24 reps
-
4
Leg Extension
3
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Hip Adductor (Machine)
3
12-15 reps
-
9
Calf Raise (Machine)
4
12-15 reps
-
10
Sled Push
2
24 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
15 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Walking Lunge
3
24 reps
-
4
Leg Extension
3
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Hip Adductor (Machine)
3
12-15 reps
-
9
Calf Raise (Machine)
4
12-15 reps
-
10
Sled Push
2
24 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
15 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Walking Lunge
3
24 reps
-
4
Leg Extension
3
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Hip Adductor (Machine)
3
12-15 reps
-
9
Calf Raise (Machine)
4
12-15 reps
-
10
Sled Push
2
24 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
15 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Walking Lunge
3
24 reps
-
4
Leg Extension
3
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Hip Adductor (Machine)
3
12-15 reps
-
9
Calf Raise (Machine)
4
12-15 reps
-
10
Sled Push
2
24 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
2
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
3
Cable Crossover
3 Sets
8-12 Reps
-
4
Chest Fly (Cable)
3 Sets
8-12 Reps
-
5
Single Arm High Row (Cable)
3 Sets
8-12 Reps
-
6
Bayesian Curl
3 Sets
8-12 Reps
-
7
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
8
Meadow Row
3 Sets
8-12 Reps
-
9
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
10
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
-
11
Reverse Wrist Curl (Dumbbell)
1 Set
15 Reps
-
12
Wrist Curls
1 Set
15 Reps
-
Day 2
1
Cable Crunch
2 Sets
15 Reps
-
2
Hip Thrust (Machine)
3 Sets
6-10 Reps
-
3
Walking Lunge
3 Sets
24 Reps
-
4
Leg Extension
3 Sets
12-15 Reps
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
-
6
Leg Curl
3 Sets
8-12 Reps
-
7
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
8
Hip Adductor (Machine)
3 Sets
12-15 Reps
-
9
Calf Raise (Machine)
4 Sets
12-15 Reps
-
10
Sled Push
2 Sets
24 Reps
-
Day 3
1
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
2
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
3
Cable Crossover
3 Sets
8-12 Reps
-
4
Chest Fly (Cable)
3 Sets
8-12 Reps
-
5
Single Arm High Row (Cable)
3 Sets
8-12 Reps
-
6
Bayesian Curl
3 Sets
8-12 Reps
-
7
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
8
Meadow Row
3 Sets
8-12 Reps
-
9
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
10
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
-
11
Reverse Wrist Curl (Dumbbell)
1 Set
15 Reps
-
12
Wrist Curls
1 Set
15 Reps
-
Day 4
1
Cable Crunch
2 Sets
15 Reps
-
2
Hip Thrust (Machine)
3 Sets
6-10 Reps
-
3
Walking Lunge
3 Sets
24 Reps
-
4
Leg Extension
3 Sets
12-15 Reps
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
-
6
Leg Curl
3 Sets
8-12 Reps
-
7
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
8
Hip Adductor (Machine)
3 Sets
12-15 Reps
-
9
Calf Raise (Machine)
4 Sets
12-15 Reps
-
10
Sled Push
2 Sets
24 Reps
-