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Viltrumite Workout ULPPL (5 DAYS)

by HermanssonHealth

Program Description

This Push/Pull/Legs/Upper/Lower program is designed to sculpt an aesthetic V-taper physique by prioritizing shoulder width, lat development, and upper chest fullness, while maintaining a tight waistline. Every session is optimized for hypertrophy with high-quality volume and movement selection to maximize symmetry, size, and proportion—emphasizing the muscular features that create an eye-catching, confident silhouette.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 16, 2025 01:47
  • Last Edited
    Aug 16, 2025 05:10
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Squat (Smith Machine)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Squat (Smith Machine)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Squat (Smith Machine)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Squat (Smith Machine)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Squat (Smith Machine)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Squat (Smith Machine)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Squat (Smith Machine)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Squat (Smith Machine)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Squat (Smith Machine)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
2
12 reps
-
2
Lying Leg Curl
2
12 reps
-
3
Squat (Smith Machine)
2
8 reps
-
4
Romanian Deadlift (Barbell)
2
10 reps
-
5
Leg Extension
2
12 reps
-
6
Decline Crunch (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
2
10 reps
-
8
Seated Reverse Wrist Curl (Barbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
2
10 reps
-
8
Seated Reverse Wrist Curl (Barbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
2
10 reps
-
8
Seated Reverse Wrist Curl (Barbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
2
10 reps
-
8
Seated Reverse Wrist Curl (Barbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
2
10 reps
-
8
Seated Reverse Wrist Curl (Barbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
2
10 reps
-
8
Seated Reverse Wrist Curl (Barbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
2
10 reps
-
8
Seated Reverse Wrist Curl (Barbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
2
10 reps
-
8
Seated Reverse Wrist Curl (Barbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
2
10 reps
-
8
Seated Reverse Wrist Curl (Barbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10 reps
-
2
Chest Supported Row (Machine)
2
10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Pullover (Dumbbell)
1
12 reps
-
5
Rear Delt Fly (Cable)
2
12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Preacher Curl (Dumbbell)
1
10 reps
-
8
Seated Reverse Wrist Curl (Barbell)
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Cross Body Y Raise
4
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Pushdown
3
10 reps
-
7
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Cross Body Y Raise
4
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Pushdown
3
10 reps
-
7
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Cross Body Y Raise
4
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Pushdown
3
10 reps
-
7
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Cross Body Y Raise
4
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Pushdown
3
10 reps
-
7
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Cross Body Y Raise
4
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Pushdown
3
10 reps
-
7
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Cross Body Y Raise
4
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Pushdown
3
10 reps
-
7
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Cross Body Y Raise
4
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Pushdown
3
10 reps
-
7
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Cross Body Y Raise
4
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Pushdown
3
10 reps
-
7
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Cross Body Y Raise
4
12 reps
-
4
Incline Chest Fly (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Pushdown
3
10 reps
-
7
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
-
2
Chest Press (Machine)
2
10 reps
-
3
Cross Body Y Raise
2
12 reps
-
4
Incline Chest Fly (Dumbbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Tricep Pushdown
2
10 reps
-
7
Cycling
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
12 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
12 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
12 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
12 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
12 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
12 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
12 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
12 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
12 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
2
12 reps
-
2
Hack Squat
2
10 reps
-
3
Leg Curl
2
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Leg Extension
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lying Leg Raise
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
4
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Behind Back X Lateral Raise
3
12 reps
-
4
Cross-Body Lat Pull-Around
3
12 reps
-
5
Seated Chest Fly (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
8 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
8
Wrist Curl Cable
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
4
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Behind Back X Lateral Raise
3
12 reps
-
4
Cross-Body Lat Pull-Around
3
12 reps
-
5
Seated Chest Fly (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
8 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
8
Wrist Curl Cable
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
4
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Behind Back X Lateral Raise
3
12 reps
-
4
Cross-Body Lat Pull-Around
3
12 reps
-
5
Seated Chest Fly (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
8 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
8
Wrist Curl Cable
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
4
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Behind Back X Lateral Raise
3
12 reps
-
4
Cross-Body Lat Pull-Around
3
12 reps
-
5
Seated Chest Fly (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
8 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
8
Wrist Curl Cable
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
4
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Behind Back X Lateral Raise
3
12 reps
-
4
Cross-Body Lat Pull-Around
3
12 reps
-
5
Seated Chest Fly (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
8 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
8
Wrist Curl Cable
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
4
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Behind Back X Lateral Raise
3
12 reps
-
4
Cross-Body Lat Pull-Around
3
12 reps
-
5
Seated Chest Fly (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
8 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
8
Wrist Curl Cable
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
4
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Behind Back X Lateral Raise
3
12 reps
-
4
Cross-Body Lat Pull-Around
3
12 reps
-
5
Seated Chest Fly (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
8 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
8
Wrist Curl Cable
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
4
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Behind Back X Lateral Raise
3
12 reps
-
4
Cross-Body Lat Pull-Around
3
12 reps
-
5
Seated Chest Fly (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
8 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
8
Wrist Curl Cable
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
4
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Behind Back X Lateral Raise
3
12 reps
-
4
Cross-Body Lat Pull-Around
3
12 reps
-
5
Seated Chest Fly (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
8 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
8
Wrist Curl Cable
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Behind Back X Lateral Raise
2
12 reps
-
4
Cross-Body Lat Pull-Around
2
12 reps
-
5
Seated Chest Fly (Cable)
2
12 reps
-
6
Skull Crusher (Barbell)
2
8 reps
-
7
Incline Curl (Dumbbell)
2
10 reps
-
8
Wrist Curl Cable
1
12 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Machine Calf Raise
4 Sets
12 Reps
-
2
Lying Leg Curl
3 Sets
12 Reps
-
3
Squat (Smith Machine)
3 Sets
8 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Decline Crunch (Weighted)
3 Sets
15 Reps
-
Day 4
1
Machine Calf Raise
4 Sets
12 Reps
-
2
Hack Squat
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Hip Adductor (Machine)
3 Sets
15 Reps
-
7
Lying Leg Raise
3 Sets
15 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Cross Body Y Raise
4 Sets
12 Reps
-
4
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Tricep Pushdown
3 Sets
10 Reps
-
7
Cycling
1 Set
20 mins
-
Day 2
1
Lat Pulldown (Close Grip)
4 Sets
10 Reps
-
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Pullover (Dumbbell)
2 Sets
12 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
12 Reps
-
6
Bicep Curl (Barbell)
3 Sets
8 Reps
-
7
Preacher Curl (Dumbbell)
2 Sets
10 Reps
-
8
Seated Reverse Wrist Curl (Barbell)
2 Sets
12 Reps
-
Day 5
1
High Incline Dumbbell Press
4 Sets
10 Reps
-
2
Pull-Up (Weighted)
3 Sets
8 Reps
-
3
Behind Back X Lateral Raise
3 Sets
12 Reps
-
4
Cross-Body Lat Pull-Around
3 Sets
12 Reps
-
5
Seated Chest Fly (Cable)
3 Sets
12 Reps
-
6
Skull Crusher (Barbell)
3 Sets
8 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
8
Wrist Curl Cable
2 Sets
12 Reps
-