Program Description
Advanced/intermediate program for my little uwu miimeow kitten
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 06, 2024 03:59
- Last EditedJun 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.
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 Curl3 Sets
8-10 Reps
-
2
Split Squat (Smith Machine)3 Sets
6-8 Reps
-
3
Leg Extension3 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 Press3 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 Curl3 Sets
10-12 Reps
-
5A
Lateral Raise (Dumbbell)3 Sets
6-8 Reps
-
5B
Front Raise3 Sets
6-8 Reps
-
6A
Hammer Curl3 Sets
6-8 Reps
-
6B
Wrist Curls3 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-Up3 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 Extension3 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 Deadlift3 Sets
8-10 Reps
-
5
Back Extension3 Sets
8-10 Reps
-
6
Hip Abductor (Machine)2 Sets
20-30 Reps
-
7
Hip Adductor (Machine)2 Sets
12-15 Reps
-