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BoostcampPNG

U/L

by marcos S.
1 athletes joined

Program Description

hypertrofy, strength

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 13, 2025 09:33
  • Last Edited
    Jul 14, 2025 03:00

Summary

Unlock your strength potential with the U/L program, a comprehensive 12-week training plan designed for dedicated lifters. Committing to six days a week, you'll engage in a balanced mix of upper and lower body workouts, utilizing a full gym's worth of equipment. Each session is crafted to target key muscle groups, ensuring you build strength and muscle efficiently. With a focus on both compound and isolation exercises, this program will elevate your fitness game and help you achieve your goals. Get ready to transform your physique and boost your performance!
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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
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
8 reps
-
2
Chest Fly (Machine)
1
8 reps
-
3
Wide Grip Lat Pulldown
1
8 reps
-
4
Shoulder Press (Machine)
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
1
1
8 reps
6 reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1
8 reps
-
8
Chest Supported Row (Machine)
2
6 reps
-
9
Lateral Raise (Dumbbell)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
8 reps
-
2
Leg Extension
1
8 reps
-
3
Deadlift (Barbell)
1
8 reps
-
4
Seated Hamstring Curl
1
8 reps
-
5
Hip Adductor (Machine)
1
8 reps
-
6
Calf Raise (Machine)
2
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)
1 Set
8 Reps
-
2
Chest Fly (Machine)
1 Set
8 Reps
-
3
Wide Grip Lat Pulldown
1 Set
8 Reps
-
4
Shoulder Press (Machine)
1 Set
8 Reps
-
5
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
8 Reps
6 Reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1 Set
8 Reps
-
8
Chest Supported Row (Machine)
2 Sets
6 Reps
-
9
Lateral Raise (Dumbbell)
2 Sets
8 Reps
-
Day 2
1
Hack Squat
1 Set
8 Reps
-
2
Leg Extension
1 Set
8 Reps
-
3
Deadlift (Barbell)
1 Set
8 Reps
-
4
Seated Hamstring Curl
1 Set
8 Reps
-
5
Hip Adductor (Machine)
1 Set
8 Reps
-
6
Calf Raise (Machine)
2 Sets
8 Reps
-
Day 3
1
Incline Chest Press (Machine)
1 Set
8 Reps
-
2
Chest Fly (Machine)
1 Set
8 Reps
-
3
Wide Grip Lat Pulldown
1 Set
8 Reps
-
4
Shoulder Press (Machine)
1 Set
8 Reps
-
5
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
8 Reps
6 Reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1 Set
8 Reps
-
8
Chest Supported Row (Machine)
2 Sets
6 Reps
-
9
Lateral Raise (Dumbbell)
2 Sets
8 Reps
-
Day 4
1
Hack Squat
1 Set
8 Reps
-
2
Leg Extension
1 Set
8 Reps
-
3
Deadlift (Barbell)
1 Set
8 Reps
-
4
Seated Hamstring Curl
1 Set
8 Reps
-
5
Hip Adductor (Machine)
1 Set
8 Reps
-
6
Calf Raise (Machine)
2 Sets
8 Reps
-
Day 5
1
Incline Chest Press (Machine)
1 Set
8 Reps
-
2
Chest Fly (Machine)
1 Set
8 Reps
-
3
Wide Grip Lat Pulldown
1 Set
8 Reps
-
4
Shoulder Press (Machine)
1 Set
8 Reps
-
5
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
8 Reps
6 Reps
-
-
7
Reverse Bicep Curl (Dumbbell)
1 Set
8 Reps
-
8
Chest Supported Row (Machine)
2 Sets
6 Reps
-
9
Lateral Raise (Dumbbell)
2 Sets
8 Reps
-
Day 6
1
Hack Squat
1 Set
8 Reps
-
2
Leg Extension
1 Set
8 Reps
-
3
Deadlift (Barbell)
1 Set
8 Reps
-
4
Seated Hamstring Curl
1 Set
8 Reps
-
5
Hip Adductor (Machine)
1 Set
8 Reps
-
6
Calf Raise (Machine)
2 Sets
8 Reps
-