Program Description
PHUL Forge is a progressive strength-to-hypertrophy program designed to build power and size over 12 weeks. The first 6 weeks focus on unilateral strength work to eliminate imbalances and develop raw power. The next 6 weeks transition to bilateral training to maximize muscle growth and volume tolerance. DURING THE FIRST 6 WEEKS OF UNILATERAL TRAINING - ALWAYS START WITH YOUR WEAKEST SIDE FIRST AND THEN MATCH THAT REP COUNT WITH YOUR STRONGER SIDE EVEN IF YOU FEEL LIKE YOU CAN DO MORE ON YOUR STRONGER SIDE! This is how we'll address muscle imbalances, otherwise you'll make the problem worse. š„ Rest Periods: ā³ Strength Days ā 60-90 sec (enough to maintain intensity while keeping sessions efficient). ā³ Hypertrophy Days ā 60 sec max (driving metabolic stress and muscle endurance). This program bridges the gap between strength and size, ensuring balanced development, progressive overload, and non-stop gains. šŖš
Program Overview
- LevelNovice, Intermediate, Advanced, Beginner
- GoalBodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 20, 2025 06:37
- Last EditedMar 23, 2025 04:53
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ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
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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
Alternating Incline Dumbbell Chest Press (Bottom Hold)
4
3-6 reps
-
2
Bench Press (Dumbbell)
3
3-6 reps
-
3
Single Arm Row (Dumbbell)
4
3-6 reps
-
4
Pullover (Dumbbell)
3
3-6 reps
-
5
Seated Alternating Arnold Press
3
6-8 reps
-
6
Single Arm Rear Delt Cable Fly
3
6-8 reps
-
7
Alternating Skull Crush (Top Hold)
4
6-8 reps
-
8
Alternating Dumbbell Curl
4
6-8 reps
-
9
Shrug (Dumbbell)
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Incline Dumbbell Chest Press (Bottom Hold)
4
3-6 reps
-
2
Bench Press (Dumbbell)
3
3-6 reps
-
3
Single Arm Row (Dumbbell)
4
3-6 reps
-
4
Pullover (Dumbbell)
3
3-6 reps
-
5
Seated Alternating Arnold Press
3
6-8 reps
-
6
Single Arm Rear Delt Cable Fly
3
6-8 reps
-
7
Alternating Skull Crush (Top Hold)
4
6-8 reps
-
8
Alternating Dumbbell Curl
4
6-8 reps
-
9
Shrug (Dumbbell)
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Incline Dumbbell Chest Press (Bottom Hold)
4
3-6 reps
-
2
Bench Press (Dumbbell)
3
3-6 reps
-
3
Single Arm Row (Dumbbell)
4
3-6 reps
-
4
Pullover (Dumbbell)
3
3-6 reps
-
5
Seated Alternating Arnold Press
3
6-8 reps
-
6
Single Arm Rear Delt Cable Fly
3
6-8 reps
-
7
Alternating Skull Crush (Top Hold)
4
6-8 reps
-
8
Alternating Dumbbell Curl
4
6-8 reps
-
9
Shrug (Dumbbell)
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Incline Dumbbell Chest Press (Bottom Hold)
4
3-6 reps
-
2
Bench Press (Dumbbell)
3
3-6 reps
-
3
Single Arm Row (Dumbbell)
4
3-6 reps
-
4
Pullover (Dumbbell)
3
3-6 reps
-
5
Seated Alternating Arnold Press
3
6-8 reps
-
6
Single Arm Rear Delt Cable Fly
3
6-8 reps
-
7
Alternating Skull Crush (Top Hold)
4
6-8 reps
-
8
Alternating Dumbbell Curl
4
6-8 reps
-
9
Shrug (Dumbbell)
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Incline Dumbbell Chest Press (Bottom Hold)
4
3-6 reps
-
2
Bench Press (Dumbbell)
3
3-6 reps
-
3
Single Arm Row (Dumbbell)
4
3-6 reps
-
4
Pullover (Dumbbell)
3
3-6 reps
-
5
Seated Alternating Arnold Press
3
6-8 reps
-
6
Single Arm Rear Delt Cable Fly
3
6-8 reps
-
7
Alternating Skull Crush (Top Hold)
4
6-8 reps
-
8
Alternating Dumbbell Curl
4
6-8 reps
-
9
Shrug (Dumbbell)
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Incline Dumbbell Chest Press (Bottom Hold)
4
3-6 reps
-
2
Bench Press (Dumbbell)
3
3-6 reps
-
3
Single Arm Row (Dumbbell)
4
3-6 reps
-
4
Pullover (Dumbbell)
3
3-6 reps
-
5
Seated Alternating Arnold Press
3
6-8 reps
-
6
Single Arm Rear Delt Cable Fly
3
6-8 reps
-
7
Alternating Skull Crush (Top Hold)
4
6-8 reps
-
8
Alternating Dumbbell Curl
4
6-8 reps
-
9
Shrug (Dumbbell)
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
-
2
Incline Bench Press (Barbell)
3
3-6 reps
-
3
Pull-Up (Weighted)
3
3-6 reps
-
4
Seated Row (Cable)
3
3-6 reps
-
5
Military Press (Barbell)
3
3-6 reps
-
6
T-Bar Row
3
3-6 reps
-
7
Bench Press (Close Grip)
4
3-6 reps
-
8
Bicep Curl (Barbell)
4
6-8 reps
-
9
Shrug (Barbell)
4
3-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
-
2
Incline Bench Press (Barbell)
3
3-6 reps
-
3
Pull-Up (Weighted)
3
3-6 reps
-
4
Seated Row (Cable)
3
3-6 reps
-
5
Military Press (Barbell)
3
3-6 reps
-
6
T-Bar Row
3
3-6 reps
-
7
Bench Press (Close Grip)
4
3-6 reps
-
8
Bicep Curl (Barbell)
4
6-8 reps
-
9
Shrug (Barbell)
4
3-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
-
2
Incline Bench Press (Barbell)
3
3-6 reps
-
3
Pull-Up (Weighted)
3
3-6 reps
-
4
Seated Row (Cable)
3
3-6 reps
-
5
Military Press (Barbell)
3
3-6 reps
-
6
T-Bar Row
3
3-6 reps
-
7
Bench Press (Close Grip)
4
3-6 reps
-
8
Bicep Curl (Barbell)
4
6-8 reps
-
9
Shrug (Barbell)
4
3-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
-
2
Incline Bench Press (Barbell)
3
3-6 reps
-
3
Pull-Up (Weighted)
3
3-6 reps
-
4
Seated Row (Cable)
3
3-6 reps
-
5
Military Press (Barbell)
3
3-6 reps
-
6
T-Bar Row
3
3-6 reps
-
7
Bench Press (Close Grip)
4
3-6 reps
-
8
Bicep Curl (Barbell)
4
6-8 reps
-
9
Shrug (Barbell)
4
3-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
-
2
Incline Bench Press (Barbell)
3
3-6 reps
-
3
Pull-Up (Weighted)
3
3-6 reps
-
4
Seated Row (Cable)
3
3-6 reps
-
5
Military Press (Barbell)
3
3-6 reps
-
6
T-Bar Row
3
3-6 reps
-
7
Bench Press (Close Grip)
4
3-6 reps
-
8
Bicep Curl (Barbell)
4
6-8 reps
-
9
Shrug (Barbell)
4
3-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
-
2
Incline Bench Press (Barbell)
3
3-6 reps
-
3
Pull-Up (Weighted)
3
3-6 reps
-
4
Seated Row (Cable)
3
3-6 reps
-
5
Military Press (Barbell)
3
3-6 reps
-
6
T-Bar Row
3
3-6 reps
-
7
Bench Press (Close Grip)
4
3-6 reps
-
8
Bicep Curl (Barbell)
4
6-8 reps
-
9
Shrug (Barbell)
4
3-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
1
1
5 reps
3 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
4
3-6 reps
-
3
Single Leg Deadlift
3
3-6 reps
-
4
Walking Lunge (Dumbbell)
3
3-6 reps
-
5
Calf Raise (Machine)
4
6-8 reps
-
6
Russian Twist (Dumbbell)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
1
1
5 reps
3 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
4
3-6 reps
-
3
Single Leg Deadlift
3
3-6 reps
-
4
Walking Lunge (Dumbbell)
3
3-6 reps
-
5
Calf Raise (Machine)
4
6-8 reps
-
6
Russian Twist (Dumbbell)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
1
1
5 reps
3 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
4
3-6 reps
-
3
Single Leg Deadlift
3
3-6 reps
-
4
Walking Lunge (Dumbbell)
3
3-6 reps
-
5
Calf Raise (Machine)
4
6-8 reps
-
6
Russian Twist (Dumbbell)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
1
1
5 reps
3 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
4
3-6 reps
-
3
Single Leg Deadlift
3
3-6 reps
-
4
Walking Lunge (Dumbbell)
3
3-6 reps
-
5
Calf Raise (Machine)
4
6-8 reps
-
6
Russian Twist (Dumbbell)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
1
1
5 reps
3 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
4
3-6 reps
-
3
Single Leg Deadlift
3
3-6 reps
-
4
Walking Lunge (Dumbbell)
3
3-6 reps
-
5
Calf Raise (Machine)
4
6-8 reps
-
6
Russian Twist (Dumbbell)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
1
1
5 reps
3 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
4
3-6 reps
-
3
Single Leg Deadlift
3
3-6 reps
-
4
Walking Lunge (Dumbbell)
3
3-6 reps
-
5
Calf Raise (Machine)
4
6-8 reps
-
6
Russian Twist (Dumbbell)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Front Squat (Barbell)
3
3-6 reps
-
3
Leg Press
3
3-6 reps
-
4
Romanian Deadlift (Barbell)
3
6-8 reps
-
5
Calf Raise (Machine)
5
6-8 reps
-
6
Decline Sit Up (Weighted)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Front Squat (Barbell)
3
3-6 reps
-
3
Leg Press
3
3-6 reps
-
4
Romanian Deadlift (Barbell)
3
6-8 reps
-
5
Calf Raise (Machine)
5
6-8 reps
-
6
Decline Sit Up (Weighted)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Front Squat (Barbell)
3
3-6 reps
-
3
Leg Press
3
3-6 reps
-
4
Romanian Deadlift (Barbell)
3
6-8 reps
-
5
Calf Raise (Machine)
5
6-8 reps
-
6
Decline Sit Up (Weighted)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Front Squat (Barbell)
3
3-6 reps
-
3
Leg Press
3
3-6 reps
-
4
Romanian Deadlift (Barbell)
3
6-8 reps
-
5
Calf Raise (Machine)
5
6-8 reps
-
6
Decline Sit Up (Weighted)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Front Squat (Barbell)
3
3-6 reps
-
3
Leg Press
3
3-6 reps
-
4
Romanian Deadlift (Barbell)
3
6-8 reps
-
5
Calf Raise (Machine)
5
6-8 reps
-
6
Decline Sit Up (Weighted)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Front Squat (Barbell)
3
3-6 reps
-
3
Leg Press
3
3-6 reps
-
4
Romanian Deadlift (Barbell)
3
6-8 reps
-
5
Calf Raise (Machine)
5
6-8 reps
-
6
Decline Sit Up (Weighted)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Cable Crossover (High To Low)
4
8-12 reps
-
2
Elbows Tucked Incline Alternating Press
3
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Lat Pulldown (Single Arm)
3
8-12 reps
-
5
Standing One Arm Supported Dumbbell Push Press
3
8-12 reps
-
6
Alternating Heavy Seated Rear Delt Row
3
8-12 reps
-
7
Incline Curl (Dumbbell)
4
8-12 reps
-
8
Single Arm Pushdown
4
8-12 reps
-
9
Shrug (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Cable Crossover (High To Low)
4
8-12 reps
-
2
Elbows Tucked Incline Alternating Press
3
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Lat Pulldown (Single Arm)
3
8-12 reps
-
5
Standing One Arm Supported Dumbbell Push Press
3
8-12 reps
-
6
Alternating Heavy Seated Rear Delt Row
3
8-12 reps
-
7
Incline Curl (Dumbbell)
4
8-12 reps
-
8
Single Arm Pushdown
4
8-12 reps
-
9
Shrug (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Cable Crossover (High To Low)
4
8-12 reps
-
2
Elbows Tucked Incline Alternating Press
3
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Lat Pulldown (Single Arm)
3
8-12 reps
-
5
Standing One Arm Supported Dumbbell Push Press
3
8-12 reps
-
6
Alternating Heavy Seated Rear Delt Row
3
8-12 reps
-
7
Incline Curl (Dumbbell)
4
8-12 reps
-
8
Single Arm Pushdown
4
8-12 reps
-
9
Shrug (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Cable Crossover (High To Low)
4
8-12 reps
-
2
Elbows Tucked Incline Alternating Press
3
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Lat Pulldown (Single Arm)
3
8-12 reps
-
5
Standing One Arm Supported Dumbbell Push Press
3
8-12 reps
-
6
Alternating Heavy Seated Rear Delt Row
3
8-12 reps
-
7
Incline Curl (Dumbbell)
4
8-12 reps
-
8
Single Arm Pushdown
4
8-12 reps
-
9
Shrug (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Cable Crossover (High To Low)
4
8-12 reps
-
2
Elbows Tucked Incline Alternating Press
3
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Lat Pulldown (Single Arm)
3
8-12 reps
-
5
Standing One Arm Supported Dumbbell Push Press
3
8-12 reps
-
6
Alternating Heavy Seated Rear Delt Row
3
8-12 reps
-
7
Incline Curl (Dumbbell)
4
8-12 reps
-
8
Single Arm Pushdown
4
8-12 reps
-
9
Shrug (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Cable Crossover (High To Low)
4
8-12 reps
-
2
Elbows Tucked Incline Alternating Press
3
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Lat Pulldown (Single Arm)
3
8-12 reps
-
5
Standing One Arm Supported Dumbbell Push Press
3
8-12 reps
-
6
Alternating Heavy Seated Rear Delt Row
3
8-12 reps
-
7
Incline Curl (Dumbbell)
4
8-12 reps
-
8
Single Arm Pushdown
4
8-12 reps
-
9
Shrug (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2
Slight Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Bicep Curl (EZ Bar)
4
8-12 reps
-
9
Shrug (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2
Slight Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Bicep Curl (EZ Bar)
4
8-12 reps
-
9
Shrug (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2
Slight Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Bicep Curl (EZ Bar)
4
8-12 reps
-
9
Shrug (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2
Slight Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Bicep Curl (EZ Bar)
4
8-12 reps
-
9
Shrug (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2
Slight Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Bicep Curl (EZ Bar)
4
8-12 reps
-
9
Shrug (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
2
Slight Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Bicep Curl (EZ Bar)
4
8-12 reps
-
9
Shrug (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Single Leg Stiff Legged Deadlift
3
8-12 reps
-
5
Single Leg Seated Calf Raise (Machine)
4
8-12 reps
-
6
Dynamic Side Plank
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Single Leg Stiff Legged Deadlift
3
8-12 reps
-
5
Single Leg Seated Calf Raise (Machine)
4
8-12 reps
-
6
Dynamic Side Plank
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Single Leg Stiff Legged Deadlift
3
8-12 reps
-
5
Single Leg Seated Calf Raise (Machine)
4
8-12 reps
-
6
Dynamic Side Plank
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Single Leg Stiff Legged Deadlift
3
8-12 reps
-
5
Single Leg Seated Calf Raise (Machine)
4
8-12 reps
-
6
Dynamic Side Plank
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Single Leg Stiff Legged Deadlift
3
8-12 reps
-
5
Single Leg Seated Calf Raise (Machine)
4
8-12 reps
-
6
Dynamic Side Plank
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
8-12 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Single Leg Stiff Legged Deadlift
3
8-12 reps
-
5
Single Leg Seated Calf Raise (Machine)
4
8-12 reps
-
6
Dynamic Side Plank
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Leg Curl
3
8-12 reps
-
2
Belt Squat
4
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
5
Abs Crunch (Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Leg Curl
3
8-12 reps
-
2
Belt Squat
4
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
5
Abs Crunch (Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Leg Curl
3
8-12 reps
-
2
Belt Squat
4
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
5
Abs Crunch (Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Leg Curl
3
8-12 reps
-
2
Belt Squat
4
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
5
Abs Crunch (Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Leg Curl
3
8-12 reps
-
2
Belt Squat
4
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
5
Abs Crunch (Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Leg Curl
3
8-12 reps
-
2
Belt Squat
4
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Seated Calf Raise
5
10-12 reps
-
5
Abs Crunch (Machine)
4
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Alternating Incline Dumbbell Chest Press (Bottom Hold)4 Sets
3-6 Reps
-
2
Bench Press (Dumbbell)3 Sets
3-6 Reps
-
3
Single Arm Row (Dumbbell)4 Sets
3-6 Reps
-
4
Pullover (Dumbbell)3 Sets
3-6 Reps
-
5
Seated Alternating Arnold Press3 Sets
6-8 Reps
-
6
Single Arm Rear Delt Cable Fly3 Sets
6-8 Reps
-
7
Alternating Skull Crush (Top Hold)4 Sets
6-8 Reps
-
8
Alternating Dumbbell Curl4 Sets
6-8 Reps
-
9
Shrug (Dumbbell)4 Sets
6-8 Reps
-
Day 2
1
Bulgarian Split Squat (Bodyweight)1 Set
1 Set
5 Reps
3 Reps
-
-
2
Bulgarian Split Squat (Dumbbell)4 Sets
3-6 Reps
-
3
Single Leg Deadlift3 Sets
3-6 Reps
-
4
Walking Lunge (Dumbbell)3 Sets
3-6 Reps
-
5
Calf Raise (Machine)4 Sets
6-8 Reps
-
6
Russian Twist (Dumbbell)4 Sets
6-8 Reps
-
Day 3
1
Alternating Cable Crossover (High To Low)4 Sets
8-12 Reps
-
2
Elbows Tucked Incline Alternating Press3 Sets
8-12 Reps
-
3
Chest Supported Row (Machine)4 Sets
8-12 Reps
-
4
Lat Pulldown (Single Arm)3 Sets
8-12 Reps
-
5
Standing One Arm Supported Dumbbell Push Press3 Sets
8-12 Reps
-
6
Alternating Heavy Seated Rear Delt Row3 Sets
8-12 Reps
-
7
Incline Curl (Dumbbell)4 Sets
8-12 Reps
-
8
Single Arm Pushdown4 Sets
8-12 Reps
-
9
Shrug (Dumbbell)4 Sets
8-12 Reps
-
Day 4
1
Single Leg Press4 Sets
8-12 Reps
-
2
Step-Up (Weighted)3 Sets
8-12 Reps
-
3
Single-Leg Leg Curl3 Sets
8-12 Reps
-
4
Single Leg Stiff Legged Deadlift3 Sets
8-12 Reps
-
5
Single Leg Seated Calf Raise (Machine)4 Sets
8-12 Reps
-
6
Dynamic Side Plank4 Sets
8-12 Reps
-