Program Description
will become big amd strong!
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedNov 15, 2024 07:52
- Last EditedJun 18, 2025 11:47
Summary
Unleash your inner powerhouse with the BIG Strong Man program, a comprehensive 16-week journey designed for serious lifters ready to build size and strength. With four focused training days each week, you'll tackle a range of exercises targeting all major muscle groups, from explosive compound lifts to isolation movements. This program utilizes a full gym setup, ensuring you have the tools to maximize your gains. Get ready to push your limits and transform your physique—commit to the grind and watch your strength soar!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
6-12 reps
-
6
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
6-12 reps
-
6
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
6-12 reps
-
6
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
6-12 reps
-
6
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
6-12 reps
-
6
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
6-12 reps
-
6
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
6-12 reps
-
6
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
6-12 reps
-
6
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
6-12 reps
-
6
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
6-12 reps
-
6
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
6-12 reps
-
6
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
6-12 reps
-
6
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
6-12 reps
-
6
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
6-12 reps
-
6
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
6-12 reps
-
6
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
6-12 reps
-
6
Preacher Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Abs Crunch (Machine)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Abs Crunch (Machine)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Abs Crunch (Machine)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Abs Crunch (Machine)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Abs Crunch (Machine)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Abs Crunch (Machine)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Abs Crunch (Machine)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Abs Crunch (Machine)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Abs Crunch (Machine)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Abs Crunch (Machine)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Abs Crunch (Machine)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Abs Crunch (Machine)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Abs Crunch (Machine)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Abs Crunch (Machine)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Abs Crunch (Machine)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Abs Crunch (Machine)
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-15 reps
-
6
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-15 reps
-
6
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-15 reps
-
6
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-15 reps
-
6
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-15 reps
-
6
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-15 reps
-
6
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-15 reps
-
6
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-15 reps
-
6
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-15 reps
-
6
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-15 reps
-
6
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-15 reps
-
6
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-15 reps
-
6
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-15 reps
-
6
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-15 reps
-
6
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-15 reps
-
6
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-15 reps
-
6
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Leg Extension
3
8-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
6
Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Leg Extension
3
8-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
6
Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Leg Extension
3
8-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
6
Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Leg Extension
3
8-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
6
Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Leg Extension
3
8-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
6
Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Leg Extension
3
8-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
6
Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Leg Extension
3
8-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
6
Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Leg Extension
3
8-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
6
Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Leg Extension
3
8-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
6
Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Leg Extension
3
8-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
6
Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Leg Extension
3
8-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
6
Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Leg Extension
3
8-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
6
Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Leg Extension
3
8-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
6
Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Leg Extension
3
8-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
6
Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Leg Extension
3
8-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
6
Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Leg Extension
3
8-15 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-12 reps
-
6
Leg Curl
3
8-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Pull-Up (Assisted)4 Sets
8-12 Reps
-
2
Chest Fly (Cable)3 Sets
8-15 Reps
-
3
Lateral Raise (Cable)3 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
5
Incline Bench Press (Dumbbell)4 Sets
6-12 Reps
-
6
Preacher Hammer Curl3 Sets
8-12 Reps
-
Day 2
1
Standing Calf Raise3 Sets
15-20 Reps
-
2
Leg Curl3 Sets
8-15 Reps
-
3
Squat (Smith Machine)4 Sets
6-8 Reps
-
4
Hip Abductor (Machine)3 Sets
12-15 Reps
-
5
Abs Crunch (Machine)3 Sets
5-10 Reps
-
Day 3
1
Incline Bench Press (Barbell)4 Sets
5-8 Reps
-
2
Seated Row (Cable)3 Sets
8-12 Reps
-
3
Chest Fly (Cable)4 Sets
8-12 Reps
-
4
Lateral Raise (Cable)3 Sets
8-12 Reps
-
5
Tricep Kickback3 Sets
8-15 Reps
-
6
Bayesian Curl3 Sets
8-12 Reps
-
Day 4
1
Deadlift (Barbell)3 Sets
8-12 Reps
-
2
Standing Calf Raise3 Sets
15-20 Reps
-
3
Leg Extension3 Sets
8-15 Reps
-
4
Hip Abductor (Machine)3 Sets
12-15 Reps
-
5
Leg Raise (Captain's Chair)3 Sets
10-12 Reps
-
6
Leg Curl3 Sets
8-15 Reps
-