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Hypertrophie program, U/L

by Marcus G.

Program Description

This program is designed for dedicated lifters who want to train every day, without compromising recovery or results. Using a classic Upper/Lower split, this plan lets you hit each muscle group frequently with the right balance of volume and intensity, so you grow stronger and bigger week after week. With no mandatory rest days, this split gives you the flexibility to stay active daily and align your training with your lifestyle. Each session is structured to manage fatigue by alternating muscle groups, ensuring you recover properly even while training 7 days a week if you choose. Why it works: ✅ Progressive Overload: Built to steadily increase weight, reps, or performance every week. ✅ Flexible Frequency: Train daily — or take a rest day anytime you feel you need it. ✅ Balanced Volume & Intensity: Enough work to grow, without overtraining. ✅ Sustainable Progress: Smart programming that respects recovery through smart muscle group rotation. Whether your goal is to build size, strength, or just stay active every day, this Upper/Lower split keeps you moving forward, consistently, sustainably, and with purpose. Train daily. Recover smart. Progress forever.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 17, 2025 06:51
  • Last Edited
    Jul 17, 2025 08:26
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-9 reps
-
2
Low To High Fly
2
5-9 reps
-
3
Preacher Curl
2
5-9 reps
-
4
Hammer Curl (Dumbbell)
1
5-9 reps
-
5
Reverse Pec Deck
2
5-9 reps
-
6
Chest Press (Machine)
2
5-9 reps
-
7
Wide Grip Lat Pulldown
1
5-9 reps
-
8
T-Bar Row
2
5-9 reps
-
9
Shoulder Press (Machine)
1
5-9 reps
-
10
JM Press (Smith Machine)
1
5-9 reps
-
11
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Stiff Leg Deadlift
2
5-9 reps
-
3
Hamstring Curl
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Squat (Barbell)
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-9 reps
-
2
Incline Bench Press (Smith Machine)
2
5-9 reps
-
3
Pec Deck (Machine)
2
5-9 reps
-
4
Wide Grip Lat Pulldown
1
5-9 reps
-
5
T-Bar Row
2
5-9 reps
-
6
Reverse Pec Deck
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Preacher Curl
2
5-9 reps
-
9
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
10
JM Press (Smith Machine)
1
5-9 reps
-
11
Hammer Curl (Dumbbell)
1
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-9 reps
-
2
Low To High Fly
2
5-9 reps
-
3
Preacher Curl
2
5-9 reps
-
4
Hammer Curl (Dumbbell)
1
5-9 reps
-
5
Reverse Pec Deck
2
5-9 reps
-
6
Chest Press (Machine)
2
5-9 reps
-
7
Wide Grip Lat Pulldown
1
5-9 reps
-
8
T-Bar Row
2
5-9 reps
-
9
Shoulder Press (Machine)
1
5-9 reps
-
10
JM Press (Smith Machine)
1
5-9 reps
-
11
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Stiff Leg Deadlift
2
5-9 reps
-
3
Hamstring Curl
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Squat (Barbell)
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-9 reps
-
2
Low To High Fly
2
5-9 reps
-
3
Preacher Curl
2
5-9 reps
-
4
Hammer Curl (Dumbbell)
1
5-9 reps
-
5
Reverse Pec Deck
2
5-9 reps
-
6
Chest Press (Machine)
2
5-9 reps
-
7
Wide Grip Lat Pulldown
1
5-9 reps
-
8
T-Bar Row
2
5-9 reps
-
9
Shoulder Press (Machine)
1
5-9 reps
-
10
JM Press (Smith Machine)
1
5-9 reps
-
11
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Stiff Leg Deadlift
2
5-9 reps
-
3
Hamstring Curl
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Squat (Barbell)
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-9 reps
-
2
Incline Bench Press (Smith Machine)
2
5-9 reps
-
3
Pec Deck (Machine)
2
5-9 reps
-
4
Wide Grip Lat Pulldown
1
5-9 reps
-
5
T-Bar Row
2
5-9 reps
-
6
Reverse Pec Deck
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Preacher Curl
2
5-9 reps
-
9
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
10
JM Press (Smith Machine)
1
5-9 reps
-
11
Hammer Curl (Dumbbell)
1
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-9 reps
-
2
Low To High Fly
2
5-9 reps
-
3
Preacher Curl
2
5-9 reps
-
4
Hammer Curl (Dumbbell)
1
5-9 reps
-
5
Reverse Pec Deck
2
5-9 reps
-
6
Chest Press (Machine)
2
5-9 reps
-
7
Wide Grip Lat Pulldown
1
5-9 reps
-
8
T-Bar Row
2
5-9 reps
-
9
Shoulder Press (Machine)
1
5-9 reps
-
10
JM Press (Smith Machine)
1
5-9 reps
-
11
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-9 reps
-
2
Incline Bench Press (Smith Machine)
2
5-9 reps
-
3
Pec Deck (Machine)
2
5-9 reps
-
4
Wide Grip Lat Pulldown
1
5-9 reps
-
5
T-Bar Row
2
5-9 reps
-
6
Reverse Pec Deck
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Preacher Curl
2
5-9 reps
-
9
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
10
JM Press (Smith Machine)
1
5-9 reps
-
11
Hammer Curl (Dumbbell)
1
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-9 reps
-
2
Low To High Fly
2
5-9 reps
-
3
Preacher Curl
2
5-9 reps
-
4
Hammer Curl (Dumbbell)
1
5-9 reps
-
5
Reverse Pec Deck
2
5-9 reps
-
6
Chest Press (Machine)
2
5-9 reps
-
7
Wide Grip Lat Pulldown
1
5-9 reps
-
8
T-Bar Row
2
5-9 reps
-
9
Shoulder Press (Machine)
1
5-9 reps
-
10
JM Press (Smith Machine)
1
5-9 reps
-
11
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Stiff Leg Deadlift
2
5-9 reps
-
3
Hamstring Curl
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Squat (Barbell)
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-9 reps
-
2
Incline Bench Press (Smith Machine)
2
5-9 reps
-
3
Pec Deck (Machine)
2
5-9 reps
-
4
Wide Grip Lat Pulldown
1
5-9 reps
-
5
T-Bar Row
2
5-9 reps
-
6
Reverse Pec Deck
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Preacher Curl
2
5-9 reps
-
9
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
10
JM Press (Smith Machine)
1
5-9 reps
-
11
Hammer Curl (Dumbbell)
1
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Stiff Leg Deadlift
2
5-9 reps
-
3
Hamstring Curl
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Squat (Barbell)
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-9 reps
-
2
Incline Bench Press (Smith Machine)
2
5-9 reps
-
3
Pec Deck (Machine)
2
5-9 reps
-
4
Wide Grip Lat Pulldown
1
5-9 reps
-
5
T-Bar Row
2
5-9 reps
-
6
Reverse Pec Deck
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Preacher Curl
2
5-9 reps
-
9
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
10
JM Press (Smith Machine)
1
5-9 reps
-
11
Hammer Curl (Dumbbell)
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-9 reps
-
2
Low To High Fly
2
5-9 reps
-
3
Preacher Curl
2
5-9 reps
-
4
Hammer Curl (Dumbbell)
1
5-9 reps
-
5
Reverse Pec Deck
2
5-9 reps
-
6
Chest Press (Machine)
2
5-9 reps
-
7
Wide Grip Lat Pulldown
1
5-9 reps
-
8
T-Bar Row
2
5-9 reps
-
9
Shoulder Press (Machine)
1
5-9 reps
-
10
JM Press (Smith Machine)
1
5-9 reps
-
11
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Stiff Leg Deadlift
2
5-9 reps
-
3
Hamstring Curl
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Squat (Barbell)
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-9 reps
-
2
Incline Bench Press (Smith Machine)
2
5-9 reps
-
3
Pec Deck (Machine)
2
5-9 reps
-
4
Wide Grip Lat Pulldown
1
5-9 reps
-
5
T-Bar Row
2
5-9 reps
-
6
Reverse Pec Deck
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Preacher Curl
2
5-9 reps
-
9
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
10
JM Press (Smith Machine)
1
5-9 reps
-
11
Hammer Curl (Dumbbell)
1
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-9 reps
-
2
Low To High Fly
2
5-9 reps
-
3
Preacher Curl
2
5-9 reps
-
4
Hammer Curl (Dumbbell)
1
5-9 reps
-
5
Reverse Pec Deck
2
5-9 reps
-
6
Chest Press (Machine)
2
5-9 reps
-
7
Wide Grip Lat Pulldown
1
5-9 reps
-
8
T-Bar Row
2
5-9 reps
-
9
Shoulder Press (Machine)
1
5-9 reps
-
10
JM Press (Smith Machine)
1
5-9 reps
-
11
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Stiff Leg Deadlift
2
5-9 reps
-
3
Hamstring Curl
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Squat (Barbell)
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-9 reps
-
2
Incline Bench Press (Smith Machine)
2
5-9 reps
-
3
Pec Deck (Machine)
2
5-9 reps
-
4
Wide Grip Lat Pulldown
1
5-9 reps
-
5
T-Bar Row
2
5-9 reps
-
6
Reverse Pec Deck
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Preacher Curl
2
5-9 reps
-
9
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
10
JM Press (Smith Machine)
1
5-9 reps
-
11
Hammer Curl (Dumbbell)
1
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-9 reps
-
2
Low To High Fly
2
5-9 reps
-
3
Preacher Curl
2
5-9 reps
-
4
Hammer Curl (Dumbbell)
1
5-9 reps
-
5
Reverse Pec Deck
2
5-9 reps
-
6
Chest Press (Machine)
2
5-9 reps
-
7
Wide Grip Lat Pulldown
1
5-9 reps
-
8
T-Bar Row
2
5-9 reps
-
9
Shoulder Press (Machine)
1
5-9 reps
-
10
JM Press (Smith Machine)
1
5-9 reps
-
11
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Stiff Leg Deadlift
2
5-9 reps
-
3
Hamstring Curl
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Squat (Barbell)
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-9 reps
-
2
Low To High Fly
2
5-9 reps
-
3
Preacher Curl
2
5-9 reps
-
4
Hammer Curl (Dumbbell)
1
5-9 reps
-
5
Reverse Pec Deck
2
5-9 reps
-
6
Chest Press (Machine)
2
5-9 reps
-
7
Wide Grip Lat Pulldown
1
5-9 reps
-
8
T-Bar Row
2
5-9 reps
-
9
Shoulder Press (Machine)
1
5-9 reps
-
10
JM Press (Smith Machine)
1
5-9 reps
-
11
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Stiff Leg Deadlift
2
5-9 reps
-
3
Hamstring Curl
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Squat (Barbell)
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-9 reps
-
2
Incline Bench Press (Smith Machine)
2
5-9 reps
-
3
Pec Deck (Machine)
2
5-9 reps
-
4
Wide Grip Lat Pulldown
1
5-9 reps
-
5
T-Bar Row
2
5-9 reps
-
6
Reverse Pec Deck
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Preacher Curl
2
5-9 reps
-
9
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
10
JM Press (Smith Machine)
1
5-9 reps
-
11
Hammer Curl (Dumbbell)
1
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-9 reps
-
2
Low To High Fly
2
5-9 reps
-
3
Preacher Curl
2
5-9 reps
-
4
Hammer Curl (Dumbbell)
1
5-9 reps
-
5
Reverse Pec Deck
2
5-9 reps
-
6
Chest Press (Machine)
2
5-9 reps
-
7
Wide Grip Lat Pulldown
1
5-9 reps
-
8
T-Bar Row
2
5-9 reps
-
9
Shoulder Press (Machine)
1
5-9 reps
-
10
JM Press (Smith Machine)
1
5-9 reps
-
11
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-9 reps
-
2
Incline Bench Press (Smith Machine)
2
5-9 reps
-
3
Pec Deck (Machine)
2
5-9 reps
-
4
Wide Grip Lat Pulldown
1
5-9 reps
-
5
T-Bar Row
2
5-9 reps
-
6
Reverse Pec Deck
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Preacher Curl
2
5-9 reps
-
9
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
10
JM Press (Smith Machine)
1
5-9 reps
-
11
Hammer Curl (Dumbbell)
1
5-9 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-9 reps
-
2
Low To High Fly
2
5-9 reps
-
3
Preacher Curl
2
5-9 reps
-
4
Hammer Curl (Dumbbell)
1
5-9 reps
-
5
Reverse Pec Deck
2
5-9 reps
-
6
Chest Press (Machine)
2
5-9 reps
-
7
Wide Grip Lat Pulldown
1
5-9 reps
-
8
T-Bar Row
2
5-9 reps
-
9
Shoulder Press (Machine)
1
5-9 reps
-
10
JM Press (Smith Machine)
1
5-9 reps
-
11
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Stiff Leg Deadlift
2
5-9 reps
-
3
Hamstring Curl
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Squat (Barbell)
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-9 reps
-
2
Incline Bench Press (Smith Machine)
2
5-9 reps
-
3
Pec Deck (Machine)
2
5-9 reps
-
4
Wide Grip Lat Pulldown
1
5-9 reps
-
5
T-Bar Row
2
5-9 reps
-
6
Reverse Pec Deck
1
5-9 reps
-
7
Shoulder Press (Machine)
1
5-9 reps
-
8
Preacher Curl
2
5-9 reps
-
9
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
10
JM Press (Smith Machine)
1
5-9 reps
-
11
Hammer Curl (Dumbbell)
1
5-9 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Lateral Raise (Cable)
2 Sets
5-9 Reps
-
2
Low To High Fly
2 Sets
5-9 Reps
-
3
Preacher Curl
2 Sets
5-9 Reps
-
4
Hammer Curl (Dumbbell)
1 Set
5-9 Reps
-
5
Reverse Pec Deck
2 Sets
5-9 Reps
-
6
Chest Press (Machine)
2 Sets
5-9 Reps
-
7
Wide Grip Lat Pulldown
1 Set
5-9 Reps
-
8
T-Bar Row
2 Sets
5-9 Reps
-
9
Shoulder Press (Machine)
1 Set
5-9 Reps
-
10
JM Press (Smith Machine)
1 Set
5-9 Reps
-
11
Single Arm Tricep Extension (Cable)
2 Sets
5-9 Reps
-
Day 2
1
Standing Calf Raise
2 Sets
5-9 Reps
-
2
Leg Extension
2 Sets
5-9 Reps
-
3
Leg Press
2 Sets
5-9 Reps
-
4
Hamstring Curl
2 Sets
5-9 Reps
-
5
Stiff Leg Deadlift
2 Sets
5-9 Reps
-
6
Hip Abductor (Machine)
2 Sets
5-9 Reps
-
7
Hip Adductor (Machine)
2 Sets
5-9 Reps
-
Day 3
1
Lateral Raise (Cable)
2 Sets
5-9 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
5-9 Reps
-
3
Pec Deck (Machine)
2 Sets
5-9 Reps
-
4
Wide Grip Lat Pulldown
1 Set
5-9 Reps
-
5
T-Bar Row
2 Sets
5-9 Reps
-
6
Reverse Pec Deck
1 Set
5-9 Reps
-
7
Shoulder Press (Machine)
1 Set
5-9 Reps
-
8
Preacher Curl
2 Sets
5-9 Reps
-
9
Single Arm Tricep Extension (Cable)
2 Sets
5-9 Reps
-
10
JM Press (Smith Machine)
1 Set
5-9 Reps
-
11
Hammer Curl (Dumbbell)
1 Set
5-9 Reps
-
Day 4
1
Standing Calf Raise
2 Sets
5-9 Reps
-
2
Stiff Leg Deadlift
2 Sets
5-9 Reps
-
3
Hamstring Curl
2 Sets
5-9 Reps
-
4
Leg Extension
2 Sets
5-9 Reps
-
5
Squat (Barbell)
2 Sets
5-9 Reps
-
6
Hip Abductor (Machine)
2 Sets
5-9 Reps
-
7
Hip Adductor (Machine)
2 Sets
5-9 Reps
-
Day 5
1
Lateral Raise (Cable)
2 Sets
5-9 Reps
-
2
Low To High Fly
2 Sets
5-9 Reps
-
3
Preacher Curl
2 Sets
5-9 Reps
-
4
Hammer Curl (Dumbbell)
1 Set
5-9 Reps
-
5
Reverse Pec Deck
2 Sets
5-9 Reps
-
6
Chest Press (Machine)
2 Sets
5-9 Reps
-
7
Wide Grip Lat Pulldown
1 Set
5-9 Reps
-
8
T-Bar Row
2 Sets
5-9 Reps
-
9
Shoulder Press (Machine)
1 Set
5-9 Reps
-
10
JM Press (Smith Machine)
1 Set
5-9 Reps
-
11
Single Arm Tricep Extension (Cable)
2 Sets
5-9 Reps
-
Day 6
1
Standing Calf Raise
2 Sets
5-9 Reps
-
2
Leg Extension
2 Sets
5-9 Reps
-
3
Leg Press
2 Sets
5-9 Reps
-
4
Hamstring Curl
2 Sets
5-9 Reps
-
5
Stiff Leg Deadlift
2 Sets
5-9 Reps
-
6
Hip Abductor (Machine)
2 Sets
5-9 Reps
-
7
Hip Adductor (Machine)
2 Sets
5-9 Reps
-
Day 7
1
Lateral Raise (Cable)
2 Sets
5-9 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
5-9 Reps
-
3
Pec Deck (Machine)
2 Sets
5-9 Reps
-
4
Wide Grip Lat Pulldown
1 Set
5-9 Reps
-
5
T-Bar Row
2 Sets
5-9 Reps
-
6
Reverse Pec Deck
1 Set
5-9 Reps
-
7
Shoulder Press (Machine)
1 Set
5-9 Reps
-
8
Preacher Curl
2 Sets
5-9 Reps
-
9
Single Arm Tricep Extension (Cable)
2 Sets
5-9 Reps
-
10
JM Press (Smith Machine)
1 Set
5-9 Reps
-
11
Hammer Curl (Dumbbell)
1 Set
5-9 Reps
-