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BoostcampPNG

This is Gonna HURT!

by Richard W.
1 athletes joined

Program Description

This program has 2 full body workouts per week, with additional body splits to ensure that each body part is hit at least 2X per week. There is an emphasis on side delts, calves and glutes with a target of 3X for week to bring these body parts up for aesthetics.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 25, 2025 01:39
  • Last Edited
    Jul 25, 2025 02:14
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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
Smith Machine Squat (8-10)
4
-
2
Hip Thrust (10-12)
3
-
3
Leg Curl (12-15)
3
-
4
Calf Raise (15-20)
4
-
5
Incline Dumbbell Press (10-12)
4
-
6
Cable/Machine Fly (12-15)
3
-
7
Lateral Raise (15-20)
3
-
8
Tricep Pushdown (12-15)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (8-10)
4
-
2
Hip Thrust (10-12)
3
-
3
Leg Curl (12-15)
3
-
4
Calf Raise (15-20)
4
-
5
Incline Dumbbell Press (10-12)
4
-
6
Cable/Machine Fly (12-15)
3
-
7
Lateral Raise (15-20)
3
-
8
Tricep Pushdown (12-15)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (8-10)
4
-
2
Hip Thrust (10-12)
3
-
3
Leg Curl (12-15)
3
-
4
Calf Raise (15-20)
4
-
5
Incline Dumbbell Press (10-12)
4
-
6
Cable/Machine Fly (12-15)
3
-
7
Lateral Raise (15-20)
3
-
8
Tricep Pushdown (12-15)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (8-10)
4
-
2
Hip Thrust (10-12)
3
-
3
Leg Curl (12-15)
3
-
4
Calf Raise (15-20)
4
-
5
Incline Dumbbell Press (10-12)
4
-
6
Cable/Machine Fly (12-15)
3
-
7
Lateral Raise (15-20)
3
-
8
Tricep Pushdown (12-15)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (8-10)
4
-
2
Hip Thrust (10-12)
3
-
3
Leg Curl (12-15)
3
-
4
Calf Raise (15-20)
4
-
5
Incline Dumbbell Press (10-12)
4
-
6
Cable/Machine Fly (12-15)
3
-
7
Lateral Raise (15-20)
3
-
8
Tricep Pushdown (12-15)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (8-10)
4
-
2
Hip Thrust (10-12)
3
-
3
Leg Curl (12-15)
3
-
4
Calf Raise (15-20)
4
-
5
Incline Dumbbell Press (10-12)
4
-
6
Cable/Machine Fly (12-15)
3
-
7
Lateral Raise (15-20)
3
-
8
Tricep Pushdown (12-15)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (8-10)
4
-
2
Hip Thrust (10-12)
3
-
3
Leg Curl (12-15)
3
-
4
Calf Raise (15-20)
4
-
5
Incline Dumbbell Press (10-12)
4
-
6
Cable/Machine Fly (12-15)
3
-
7
Lateral Raise (15-20)
3
-
8
Tricep Pushdown (12-15)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (8-10)
4
-
2
Hip Thrust (10-12)
3
-
3
Leg Curl (12-15)
3
-
4
Calf Raise (15-20)
4
-
5
Incline Dumbbell Press (10-12)
4
-
6
Cable/Machine Fly (12-15)
3
-
7
Lateral Raise (15-20)
3
-
8
Tricep Pushdown (12-15)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (8-10)
4
-
2
Hip Thrust (10-12)
3
-
3
Leg Curl (12-15)
3
-
4
Calf Raise (15-20)
4
-
5
Incline Dumbbell Press (10-12)
4
-
6
Cable/Machine Fly (12-15)
3
-
7
Lateral Raise (15-20)
3
-
8
Tricep Pushdown (12-15)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (8-10)
4
-
2
Hip Thrust (10-12)
3
-
3
Leg Curl (12-15)
3
-
4
Calf Raise (15-20)
4
-
5
Incline Dumbbell Press (10-12)
4
-
6
Cable/Machine Fly (12-15)
3
-
7
Lateral Raise (15-20)
3
-
8
Tricep Pushdown (12-15)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (8-10)
4
-
2
Hip Thrust (10-12)
3
-
3
Leg Curl (12-15)
3
-
4
Calf Raise (15-20)
4
-
5
Incline Dumbbell Press (10-12)
4
-
6
Cable/Machine Fly (12-15)
3
-
7
Lateral Raise (15-20)
3
-
8
Tricep Pushdown (12-15)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat (8-10)
4
-
2
Hip Thrust (10-12)
3
-
3
Leg Curl (12-15)
3
-
4
Calf Raise (15-20)
4
-
5
Incline Dumbbell Press (10-12)
4
-
6
Cable/Machine Fly (12-15)
3
-
7
Lateral Raise (15-20)
3
-
8
Tricep Pushdown (12-15)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Assisted Pull Up (10-12)
4
-
2
Straight Arm Lat Pull Down (12-15)
3
-
3
T Bar Row (12-15)
3
-
4
Incline Dumbbell Curl (12-15)
3
-
5
Bicep Cable Curl (12-15)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Assisted Pull Up (10-12)
4
-
2
Straight Arm Lat Pull Down (12-15)
3
-
3
T Bar Row (12-15)
3
-
4
Incline Dumbbell Curl (12-15)
3
-
5
Bicep Cable Curl (12-15)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Assisted Pull Up (10-12)
4
-
2
Straight Arm Lat Pull Down (12-15)
3
-
3
T Bar Row (12-15)
3
-
4
Incline Dumbbell Curl (12-15)
3
-
5
Bicep Cable Curl (12-15)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Assisted Pull Up (10-12)
4
-
2
Straight Arm Lat Pull Down (12-15)
3
-
3
T Bar Row (12-15)
3
-
4
Incline Dumbbell Curl (12-15)
3
-
5
Bicep Cable Curl (12-15)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Assisted Pull Up (10-12)
4
-
2
Straight Arm Lat Pull Down (12-15)
3
-
3
T Bar Row (12-15)
3
-
4
Incline Dumbbell Curl (12-15)
3
-
5
Bicep Cable Curl (12-15)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Assisted Pull Up (10-12)
4
-
2
Straight Arm Lat Pull Down (12-15)
3
-
3
T Bar Row (12-15)
3
-
4
Incline Dumbbell Curl (12-15)
3
-
5
Bicep Cable Curl (12-15)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Assisted Pull Up (10-12)
4
-
2
Straight Arm Lat Pull Down (12-15)
3
-
3
T Bar Row (12-15)
3
-
4
Incline Dumbbell Curl (12-15)
3
-
5
Bicep Cable Curl (12-15)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Assisted Pull Up (10-12)
4
-
2
Straight Arm Lat Pull Down (12-15)
3
-
3
T Bar Row (12-15)
3
-
4
Incline Dumbbell Curl (12-15)
3
-
5
Bicep Cable Curl (12-15)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Assisted Pull Up (10-12)
4
-
2
Straight Arm Lat Pull Down (12-15)
3
-
3
T Bar Row (12-15)
3
-
4
Incline Dumbbell Curl (12-15)
3
-
5
Bicep Cable Curl (12-15)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Assisted Pull Up (10-12)
4
-
2
Straight Arm Lat Pull Down (12-15)
3
-
3
T Bar Row (12-15)
3
-
4
Incline Dumbbell Curl (12-15)
3
-
5
Bicep Cable Curl (12-15)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Assisted Pull Up (10-12)
4
-
2
Straight Arm Lat Pull Down (12-15)
3
-
3
T Bar Row (12-15)
3
-
4
Incline Dumbbell Curl (12-15)
3
-
5
Bicep Cable Curl (12-15)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Assisted Pull Up (10-12)
4
-
2
Straight Arm Lat Pull Down (12-15)
3
-
3
T Bar Row (12-15)
3
-
4
Incline Dumbbell Curl (12-15)
3
-
5
Bicep Cable Curl (12-15)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (6-8)
4
-
2
Smith Machine Bend Over (8-10)
3
-
3
Elevated Reverse Lunge/Weighted Box Step Up (10-12)
3
-
4
Assisted Pull Up (10-12)
4
-
5
Seated Row (12-15)
3
-
6
EZ Bar Curl (10-12)
3
-
7
Dumbbell Curl (12-15)
3
-
8
Rear Delt Fly (12-15)
3
-
9
Lateral Raise (15-20)
3
-
10
Calf Raise (15-20)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (6-8)
4
-
2
Smith Machine Bend Over (8-10)
3
-
3
Elevated Reverse Lunge/Weighted Box Step Up (10-12)
3
-
4
Assisted Pull Up (10-12)
4
-
5
Seated Row (12-15)
3
-
6
EZ Bar Curl (10-12)
3
-
7
Dumbbell Curl (12-15)
3
-
8
Rear Delt Fly (12-15)
3
-
9
Lateral Raise (15-20)
3
-
10
Calf Raise (15-20)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (6-8)
4
-
2
Smith Machine Bend Over (8-10)
3
-
3
Elevated Reverse Lunge/Weighted Box Step Up (10-12)
3
-
4
Assisted Pull Up (10-12)
4
-
5
Seated Row (12-15)
3
-
6
EZ Bar Curl (10-12)
3
-
7
Dumbbell Curl (12-15)
3
-
8
Rear Delt Fly (12-15)
3
-
9
Lateral Raise (15-20)
3
-
10
Calf Raise (15-20)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (6-8)
4
-
2
Smith Machine Bend Over (8-10)
3
-
3
Elevated Reverse Lunge/Weighted Box Step Up (10-12)
3
-
4
Assisted Pull Up (10-12)
4
-
5
Seated Row (12-15)
3
-
6
EZ Bar Curl (10-12)
3
-
7
Dumbbell Curl (12-15)
3
-
8
Rear Delt Fly (12-15)
3
-
9
Lateral Raise (15-20)
3
-
10
Calf Raise (15-20)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (6-8)
4
-
2
Smith Machine Bend Over (8-10)
3
-
3
Elevated Reverse Lunge/Weighted Box Step Up (10-12)
3
-
4
Assisted Pull Up (10-12)
4
-
5
Seated Row (12-15)
3
-
6
EZ Bar Curl (10-12)
3
-
7
Dumbbell Curl (12-15)
3
-
8
Rear Delt Fly (12-15)
3
-
9
Lateral Raise (15-20)
3
-
10
Calf Raise (15-20)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (6-8)
4
-
2
Smith Machine Bend Over (8-10)
3
-
3
Elevated Reverse Lunge/Weighted Box Step Up (10-12)
3
-
4
Assisted Pull Up (10-12)
4
-
5
Seated Row (12-15)
3
-
6
EZ Bar Curl (10-12)
3
-
7
Dumbbell Curl (12-15)
3
-
8
Rear Delt Fly (12-15)
3
-
9
Lateral Raise (15-20)
3
-
10
Calf Raise (15-20)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (6-8)
4
-
2
Smith Machine Bend Over (8-10)
3
-
3
Elevated Reverse Lunge/Weighted Box Step Up (10-12)
3
-
4
Assisted Pull Up (10-12)
4
-
5
Seated Row (12-15)
3
-
6
EZ Bar Curl (10-12)
3
-
7
Dumbbell Curl (12-15)
3
-
8
Rear Delt Fly (12-15)
3
-
9
Lateral Raise (15-20)
3
-
10
Calf Raise (15-20)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (6-8)
4
-
2
Smith Machine Bend Over (8-10)
3
-
3
Elevated Reverse Lunge/Weighted Box Step Up (10-12)
3
-
4
Assisted Pull Up (10-12)
4
-
5
Seated Row (12-15)
3
-
6
EZ Bar Curl (10-12)
3
-
7
Dumbbell Curl (12-15)
3
-
8
Rear Delt Fly (12-15)
3
-
9
Lateral Raise (15-20)
3
-
10
Calf Raise (15-20)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (6-8)
4
-
2
Smith Machine Bend Over (8-10)
3
-
3
Elevated Reverse Lunge/Weighted Box Step Up (10-12)
3
-
4
Assisted Pull Up (10-12)
4
-
5
Seated Row (12-15)
3
-
6
EZ Bar Curl (10-12)
3
-
7
Dumbbell Curl (12-15)
3
-
8
Rear Delt Fly (12-15)
3
-
9
Lateral Raise (15-20)
3
-
10
Calf Raise (15-20)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (6-8)
4
-
2
Smith Machine Bend Over (8-10)
3
-
3
Elevated Reverse Lunge/Weighted Box Step Up (10-12)
3
-
4
Assisted Pull Up (10-12)
4
-
5
Seated Row (12-15)
3
-
6
EZ Bar Curl (10-12)
3
-
7
Dumbbell Curl (12-15)
3
-
8
Rear Delt Fly (12-15)
3
-
9
Lateral Raise (15-20)
3
-
10
Calf Raise (15-20)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (6-8)
4
-
2
Smith Machine Bend Over (8-10)
3
-
3
Elevated Reverse Lunge/Weighted Box Step Up (10-12)
3
-
4
Assisted Pull Up (10-12)
4
-
5
Seated Row (12-15)
3
-
6
EZ Bar Curl (10-12)
3
-
7
Dumbbell Curl (12-15)
3
-
8
Rear Delt Fly (12-15)
3
-
9
Lateral Raise (15-20)
3
-
10
Calf Raise (15-20)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (6-8)
4
-
2
Smith Machine Bend Over (8-10)
3
-
3
Elevated Reverse Lunge/Weighted Box Step Up (10-12)
3
-
4
Assisted Pull Up (10-12)
4
-
5
Seated Row (12-15)
3
-
6
EZ Bar Curl (10-12)
3
-
7
Dumbbell Curl (12-15)
3
-
8
Rear Delt Fly (12-15)
3
-
9
Lateral Raise (15-20)
3
-
10
Calf Raise (15-20)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Press (10-12)
4
-
2
Cable/Machine Fly (12-15)
3
-
3
Skull Crusher (10-15)
3
-
4
Tricep Pushdown (12-15)
3
-
5
Close Grip Bench Press (8-10)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Press (10-12)
4
-
2
Cable/Machine Fly (12-15)
3
-
3
Skull Crusher (10-15)
3
-
4
Tricep Pushdown (12-15)
3
-
5
Close Grip Bench Press (8-10)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Press (10-12)
4
-
2
Cable/Machine Fly (12-15)
3
-
3
Skull Crusher (10-15)
3
-
4
Tricep Pushdown (12-15)
3
-
5
Close Grip Bench Press (8-10)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Press (10-12)
4
-
2
Cable/Machine Fly (12-15)
3
-
3
Skull Crusher (10-15)
3
-
4
Tricep Pushdown (12-15)
3
-
5
Close Grip Bench Press (8-10)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Press (10-12)
4
-
2
Cable/Machine Fly (12-15)
3
-
3
Skull Crusher (10-15)
3
-
4
Tricep Pushdown (12-15)
3
-
5
Close Grip Bench Press (8-10)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Press (10-12)
4
-
2
Cable/Machine Fly (12-15)
3
-
3
Skull Crusher (10-15)
3
-
4
Tricep Pushdown (12-15)
3
-
5
Close Grip Bench Press (8-10)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Press (10-12)
4
-
2
Cable/Machine Fly (12-15)
3
-
3
Skull Crusher (10-15)
3
-
4
Tricep Pushdown (12-15)
3
-
5
Close Grip Bench Press (8-10)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Press (10-12)
4
-
2
Cable/Machine Fly (12-15)
3
-
3
Skull Crusher (10-15)
3
-
4
Tricep Pushdown (12-15)
3
-
5
Close Grip Bench Press (8-10)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Press (10-12)
4
-
2
Cable/Machine Fly (12-15)
3
-
3
Skull Crusher (10-15)
3
-
4
Tricep Pushdown (12-15)
3
-
5
Close Grip Bench Press (8-10)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Press (10-12)
4
-
2
Cable/Machine Fly (12-15)
3
-
3
Skull Crusher (10-15)
3
-
4
Tricep Pushdown (12-15)
3
-
5
Close Grip Bench Press (8-10)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Press (10-12)
4
-
2
Cable/Machine Fly (12-15)
3
-
3
Skull Crusher (10-15)
3
-
4
Tricep Pushdown (12-15)
3
-
5
Close Grip Bench Press (8-10)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Press (10-12)
4
-
2
Cable/Machine Fly (12-15)
3
-
3
Skull Crusher (10-15)
3
-
4
Tricep Pushdown (12-15)
3
-
5
Close Grip Bench Press (8-10)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (8-10)
4
-
2
Elevated Reverse Lunge/Weighted Box Step Up (10-12)
3
-
3
Leg Press (12-15)
3
-
4
Leg Extension (15-20)
3
-
5
Hip Abduction (15-20)
3
-
6
Calf Raise (15-20)
4
-
7
Lateral Raise (12-15)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (8-10)
4
-
2
Elevated Reverse Lunge/Weighted Box Step Up (10-12)
3
-
3
Leg Press (12-15)
3
-
4
Leg Extension (15-20)
3
-
5
Hip Abduction (15-20)
3
-
6
Calf Raise (15-20)
4
-
7
Lateral Raise (12-15)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (8-10)
4
-
2
Elevated Reverse Lunge/Weighted Box Step Up (10-12)
3
-
3
Leg Press (12-15)
3
-
4
Leg Extension (15-20)
3
-
5
Hip Abduction (15-20)
3
-
6
Calf Raise (15-20)
4
-
7
Lateral Raise (12-15)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (8-10)
4
-
2
Elevated Reverse Lunge/Weighted Box Step Up (10-12)
3
-
3
Leg Press (12-15)
3
-
4
Leg Extension (15-20)
3
-
5
Hip Abduction (15-20)
3
-
6
Calf Raise (15-20)
4
-
7
Lateral Raise (12-15)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (8-10)
4
-
2
Elevated Reverse Lunge/Weighted Box Step Up (10-12)
3
-
3
Leg Press (12-15)
3
-
4
Leg Extension (15-20)
3
-
5
Hip Abduction (15-20)
3
-
6
Calf Raise (15-20)
4
-
7
Lateral Raise (12-15)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (8-10)
4
-
2
Elevated Reverse Lunge/Weighted Box Step Up (10-12)
3
-
3
Leg Press (12-15)
3
-
4
Leg Extension (15-20)
3
-
5
Hip Abduction (15-20)
3
-
6
Calf Raise (15-20)
4
-
7
Lateral Raise (12-15)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (8-10)
4
-
2
Elevated Reverse Lunge/Weighted Box Step Up (10-12)
3
-
3
Leg Press (12-15)
3
-
4
Leg Extension (15-20)
3
-
5
Hip Abduction (15-20)
3
-
6
Calf Raise (15-20)
4
-
7
Lateral Raise (12-15)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (8-10)
4
-
2
Elevated Reverse Lunge/Weighted Box Step Up (10-12)
3
-
3
Leg Press (12-15)
3
-
4
Leg Extension (15-20)
3
-
5
Hip Abduction (15-20)
3
-
6
Calf Raise (15-20)
4
-
7
Lateral Raise (12-15)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (8-10)
4
-
2
Elevated Reverse Lunge/Weighted Box Step Up (10-12)
3
-
3
Leg Press (12-15)
3
-
4
Leg Extension (15-20)
3
-
5
Hip Abduction (15-20)
3
-
6
Calf Raise (15-20)
4
-
7
Lateral Raise (12-15)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (8-10)
4
-
2
Elevated Reverse Lunge/Weighted Box Step Up (10-12)
3
-
3
Leg Press (12-15)
3
-
4
Leg Extension (15-20)
3
-
5
Hip Abduction (15-20)
3
-
6
Calf Raise (15-20)
4
-
7
Lateral Raise (12-15)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (8-10)
4
-
2
Elevated Reverse Lunge/Weighted Box Step Up (10-12)
3
-
3
Leg Press (12-15)
3
-
4
Leg Extension (15-20)
3
-
5
Hip Abduction (15-20)
3
-
6
Calf Raise (15-20)
4
-
7
Lateral Raise (12-15)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (8-10)
4
-
2
Elevated Reverse Lunge/Weighted Box Step Up (10-12)
3
-
3
Leg Press (12-15)
3
-
4
Leg Extension (15-20)
3
-
5
Hip Abduction (15-20)
3
-
6
Calf Raise (15-20)
4
-
7
Lateral Raise (12-15)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Smith Machine Squat (8-10)
4 Sets
-
2
Hip Thrust (10-12)
3 Sets
-
3
Leg Curl (12-15)
3 Sets
-
4
Calf Raise (15-20)
4 Sets
-
5
Incline Dumbbell Press (10-12)
4 Sets
-
6
Cable/Machine Fly (12-15)
3 Sets
-
7
Lateral Raise (15-20)
3 Sets
-
8
Tricep Pushdown (12-15)
4 Sets
-
Day 2
1
Assisted Pull Up (10-12)
4 Sets
-
2
Straight Arm Lat Pull Down (12-15)
3 Sets
-
3
T Bar Row (12-15)
3 Sets
-
4
Incline Dumbbell Curl (12-15)
3 Sets
-
5
Bicep Cable Curl (12-15)
3 Sets
-
Day 3
1
Sumo Deadlift (6-8)
4 Sets
-
2
Smith Machine Bend Over (8-10)
3 Sets
-
3
Elevated Reverse Lunge/Weighted Box Step Up (10-12)
3 Sets
-
4
Assisted Pull Up (10-12)
4 Sets
-
5
Seated Row (12-15)
3 Sets
-
6
EZ Bar Curl (10-12)
3 Sets
-
7
Dumbbell Curl (12-15)
3 Sets
-
8
Rear Delt Fly (12-15)
3 Sets
-
9
Lateral Raise (15-20)
3 Sets
-
10
Calf Raise (15-20)
4 Sets
-
Day 4
1
Incline Dumbbell Press (10-12)
4 Sets
-
2
Cable/Machine Fly (12-15)
3 Sets
-
3
Skull Crusher (10-15)
3 Sets
-
4
Tricep Pushdown (12-15)
3 Sets
-
5
Close Grip Bench Press (8-10)
3 Sets
-
Day 5
1
Romanian Deadlift (8-10)
4 Sets
-
2
Elevated Reverse Lunge/Weighted Box Step Up (10-12)
3 Sets
-
3
Leg Press (12-15)
3 Sets
-
4
Leg Extension (15-20)
3 Sets
-
5
Hip Abduction (15-20)
3 Sets
-
6
Calf Raise (15-20)
4 Sets
-
7
Lateral Raise (12-15)
3 Sets
-