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BoostcampPNG

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 03, 2025 05:50
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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
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
-