logo
BoostcampPNG

Isa's upper lower

by Antonin M.
2 athletes joined

Program Description

Advanced/intermediate program for my little uwu miimeow kitten

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2024 03:59
  • Last Edited
    Jun 18, 2025 07:51

Summary

Experience balanced strength and muscle growth with Isa's Upper Lower program, a comprehensive 12-week plan designed for four training days each week. This program strategically alternates between upper and lower body workouts, incorporating a mix of compound and isolation exercises to maximize your gains. With a focus on progressive overload, you'll tackle everything from seated hamstring curls to incline bench presses, ensuring every muscle group gets the attention it deserves. Whether you're looking to build strength, improve endurance, or enhance your physique, this program is your roadmap to success.
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
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
1A
High Incline Press
3
6-8 reps
-
1B
Pull-Up (Band)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4A
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4B
Bayesian Curl
3
10-12 reps
-
5A
Lateral Raise (Dumbbell)
3
6-8 reps
-
5B
Front Raise
3
6-8 reps
-
6A
Hammer Curl
3
6-8 reps
-
6B
Wrist Curls
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Incline Press
3
6-8 reps
-
1B
Pull-Up (Band)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4A
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4B
Bayesian Curl
3
10-12 reps
-
5A
Lateral Raise (Dumbbell)
3
6-8 reps
-
5B
Front Raise
3
6-8 reps
-
6A
Hammer Curl
3
6-8 reps
-
6B
Wrist Curls
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Incline Press
3
6-8 reps
-
1B
Pull-Up (Band)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4A
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4B
Bayesian Curl
3
10-12 reps
-
5A
Lateral Raise (Dumbbell)
3
6-8 reps
-
5B
Front Raise
3
6-8 reps
-
6A
Hammer Curl
3
6-8 reps
-
6B
Wrist Curls
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Incline Press
3
6-8 reps
-
1B
Pull-Up (Band)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4A
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4B
Bayesian Curl
3
10-12 reps
-
5A
Lateral Raise (Dumbbell)
3
6-8 reps
-
5B
Front Raise
3
6-8 reps
-
6A
Hammer Curl
3
6-8 reps
-
6B
Wrist Curls
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Incline Press
3
6-8 reps
-
1B
Pull-Up (Band)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4A
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4B
Bayesian Curl
3
10-12 reps
-
5A
Lateral Raise (Dumbbell)
3
6-8 reps
-
5B
Front Raise
3
6-8 reps
-
6A
Hammer Curl
3
6-8 reps
-
6B
Wrist Curls
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Incline Press
3
6-8 reps
-
1B
Pull-Up (Band)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4A
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4B
Bayesian Curl
3
10-12 reps
-
5A
Lateral Raise (Dumbbell)
3
6-8 reps
-
5B
Front Raise
3
6-8 reps
-
6A
Hammer Curl
3
6-8 reps
-
6B
Wrist Curls
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Incline Press
3
6-8 reps
-
1B
Pull-Up (Band)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4A
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4B
Bayesian Curl
3
10-12 reps
-
5A
Lateral Raise (Dumbbell)
3
6-8 reps
-
5B
Front Raise
3
6-8 reps
-
6A
Hammer Curl
3
6-8 reps
-
6B
Wrist Curls
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Incline Press
3
6-8 reps
-
1B
Pull-Up (Band)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4A
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4B
Bayesian Curl
3
10-12 reps
-
5A
Lateral Raise (Dumbbell)
3
6-8 reps
-
5B
Front Raise
3
6-8 reps
-
6A
Hammer Curl
3
6-8 reps
-
6B
Wrist Curls
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Incline Press
3
6-8 reps
-
1B
Pull-Up (Band)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4A
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4B
Bayesian Curl
3
10-12 reps
-
5A
Lateral Raise (Dumbbell)
3
6-8 reps
-
5B
Front Raise
3
6-8 reps
-
6A
Hammer Curl
3
6-8 reps
-
6B
Wrist Curls
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Incline Press
3
6-8 reps
-
1B
Pull-Up (Band)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4A
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4B
Bayesian Curl
3
10-12 reps
-
5A
Lateral Raise (Dumbbell)
3
6-8 reps
-
5B
Front Raise
3
6-8 reps
-
6A
Hammer Curl
3
6-8 reps
-
6B
Wrist Curls
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Incline Press
3
6-8 reps
-
1B
Pull-Up (Band)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4A
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4B
Bayesian Curl
3
10-12 reps
-
5A
Lateral Raise (Dumbbell)
3
6-8 reps
-
5B
Front Raise
3
6-8 reps
-
6A
Hammer Curl
3
6-8 reps
-
6B
Wrist Curls
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Incline Press
3
6-8 reps
-
1B
Pull-Up (Band)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4A
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4B
Bayesian Curl
3
10-12 reps
-
5A
Lateral Raise (Dumbbell)
3
6-8 reps
-
5B
Front Raise
3
6-8 reps
-
6A
Hammer Curl
3
6-8 reps
-
6B
Wrist Curls
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Glute Kickback (Cable)
3
10-12 reps
-
5
Hip Abductor (Machine)
2
20-30 reps
-
6
Hip Adductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Glute Kickback (Cable)
3
10-12 reps
-
5
Hip Abductor (Machine)
2
20-30 reps
-
6
Hip Adductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Glute Kickback (Cable)
3
10-12 reps
-
5
Hip Abductor (Machine)
2
20-30 reps
-
6
Hip Adductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Glute Kickback (Cable)
3
10-12 reps
-
5
Hip Abductor (Machine)
2
20-30 reps
-
6
Hip Adductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Glute Kickback (Cable)
3
10-12 reps
-
5
Hip Abductor (Machine)
2
20-30 reps
-
6
Hip Adductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Glute Kickback (Cable)
3
10-12 reps
-
5
Hip Abductor (Machine)
2
20-30 reps
-
6
Hip Adductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Glute Kickback (Cable)
3
10-12 reps
-
5
Hip Abductor (Machine)
2
20-30 reps
-
6
Hip Adductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Glute Kickback (Cable)
3
10-12 reps
-
5
Hip Abductor (Machine)
2
20-30 reps
-
6
Hip Adductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Glute Kickback (Cable)
3
10-12 reps
-
5
Hip Abductor (Machine)
2
20-30 reps
-
6
Hip Adductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Glute Kickback (Cable)
3
10-12 reps
-
5
Hip Abductor (Machine)
2
20-30 reps
-
6
Hip Adductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Glute Kickback (Cable)
3
10-12 reps
-
5
Hip Abductor (Machine)
2
20-30 reps
-
6
Hip Adductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Glute Kickback (Cable)
3
10-12 reps
-
5
Hip Abductor (Machine)
2
20-30 reps
-
6
Hip Adductor (Machine)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Chest Press (Machine)
2
10-12 reps
-
4
Partial Chin-Up
3
AMRAP
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Standing Pullover (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Chest Press (Machine)
2
10-12 reps
-
4
Partial Chin-Up
3
AMRAP
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Standing Pullover (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Chest Press (Machine)
2
10-12 reps
-
4
Partial Chin-Up
3
AMRAP
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Standing Pullover (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Chest Press (Machine)
2
10-12 reps
-
4
Partial Chin-Up
3
AMRAP
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Standing Pullover (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Chest Press (Machine)
2
10-12 reps
-
4
Partial Chin-Up
3
AMRAP
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Standing Pullover (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Chest Press (Machine)
2
10-12 reps
-
4
Partial Chin-Up
3
AMRAP
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Standing Pullover (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Chest Press (Machine)
2
10-12 reps
-
4
Partial Chin-Up
3
AMRAP
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Standing Pullover (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Chest Press (Machine)
2
10-12 reps
-
4
Partial Chin-Up
3
AMRAP
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Standing Pullover (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Chest Press (Machine)
2
10-12 reps
-
4
Partial Chin-Up
3
AMRAP
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Standing Pullover (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Chest Press (Machine)
2
10-12 reps
-
4
Partial Chin-Up
3
AMRAP
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Standing Pullover (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Chest Press (Machine)
2
10-12 reps
-
4
Partial Chin-Up
3
AMRAP
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Standing Pullover (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Chest Press (Machine)
2
10-12 reps
-
4
Partial Chin-Up
3
AMRAP
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Standing Pullover (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
6-8 reps
-
4
Single Leg Romanian Deadlift
3
8-10 reps
-
5
Back Extension
3
8-10 reps
-
6
Hip Abductor (Machine)
2
20-30 reps
-
7
Hip Adductor (Machine)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
6-8 reps
-
4
Single Leg Romanian Deadlift
3
8-10 reps
-
5
Back Extension
3
8-10 reps
-
6
Hip Abductor (Machine)
2
20-30 reps
-
7
Hip Adductor (Machine)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
6-8 reps
-
4
Single Leg Romanian Deadlift
3
8-10 reps
-
5
Back Extension
3
8-10 reps
-
6
Hip Abductor (Machine)
2
20-30 reps
-
7
Hip Adductor (Machine)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
6-8 reps
-
4
Single Leg Romanian Deadlift
3
8-10 reps
-
5
Back Extension
3
8-10 reps
-
6
Hip Abductor (Machine)
2
20-30 reps
-
7
Hip Adductor (Machine)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
6-8 reps
-
4
Single Leg Romanian Deadlift
3
8-10 reps
-
5
Back Extension
3
8-10 reps
-
6
Hip Abductor (Machine)
2
20-30 reps
-
7
Hip Adductor (Machine)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
6-8 reps
-
4
Single Leg Romanian Deadlift
3
8-10 reps
-
5
Back Extension
3
8-10 reps
-
6
Hip Abductor (Machine)
2
20-30 reps
-
7
Hip Adductor (Machine)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
6-8 reps
-
4
Single Leg Romanian Deadlift
3
8-10 reps
-
5
Back Extension
3
8-10 reps
-
6
Hip Abductor (Machine)
2
20-30 reps
-
7
Hip Adductor (Machine)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
6-8 reps
-
4
Single Leg Romanian Deadlift
3
8-10 reps
-
5
Back Extension
3
8-10 reps
-
6
Hip Abductor (Machine)
2
20-30 reps
-
7
Hip Adductor (Machine)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
6-8 reps
-
4
Single Leg Romanian Deadlift
3
8-10 reps
-
5
Back Extension
3
8-10 reps
-
6
Hip Abductor (Machine)
2
20-30 reps
-
7
Hip Adductor (Machine)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
6-8 reps
-
4
Single Leg Romanian Deadlift
3
8-10 reps
-
5
Back Extension
3
8-10 reps
-
6
Hip Abductor (Machine)
2
20-30 reps
-
7
Hip Adductor (Machine)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
6-8 reps
-
4
Single Leg Romanian Deadlift
3
8-10 reps
-
5
Back Extension
3
8-10 reps
-
6
Hip Abductor (Machine)
2
20-30 reps
-
7
Hip Adductor (Machine)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
6-8 reps
-
4
Single Leg Romanian Deadlift
3
8-10 reps
-
5
Back Extension
3
8-10 reps
-
6
Hip Abductor (Machine)
2
20-30 reps
-
7
Hip Adductor (Machine)
2
12-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Seated Hamstring Curl
3 Sets
8-10 Reps
-
2
Split Squat (Smith Machine)
3 Sets
6-8 Reps
-
3
Leg Extension
3 Sets
10-12 Reps
-
4
Glute Kickback (Cable)
3 Sets
10-12 Reps
-
5
Hip Abductor (Machine)
2 Sets
20-30 Reps
-
6
Hip Adductor (Machine)
2 Sets
12-15 Reps
-
Day 1
1A
High Incline Press
3 Sets
6-8 Reps
-
1B
Pull-Up (Band)
3 Sets
6-8 Reps
-
2
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
-
3
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
4A
Single Arm Tricep Extension (Cable)
3 Sets
10-12 Reps
-
4B
Bayesian Curl
3 Sets
10-12 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
-
5B
Front Raise
3 Sets
6-8 Reps
-
6A
Hammer Curl
3 Sets
6-8 Reps
-
6B
Wrist Curls
3 Sets
6-8 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Lat Pulldown (Single Arm)
3 Sets
8-10 Reps
-
3
Chest Press (Machine)
2 Sets
10-12 Reps
-
4
Partial Chin-Up
3 Sets
AMRAP
-
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Standing Pullover (Cable)
3 Sets
8-10 Reps
-
Day 4
1
Leg Extension
3 Sets
8-10 Reps
-
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
-
3
Step-Up (Weighted)
3 Sets
6-8 Reps
-
4
Single Leg Romanian Deadlift
3 Sets
8-10 Reps
-
5
Back Extension
3 Sets
8-10 Reps
-
6
Hip Abductor (Machine)
2 Sets
20-30 Reps
-
7
Hip Adductor (Machine)
2 Sets
12-15 Reps
-