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BoostcampPNG

Locked In & Absolutely Yoked

by Matt D.

Program Description

This program is for intermediate to advanced lifters. It uses a combination of compound and isolation exercises with barbell, dumbbell, and cable work in a variety of rep ranges. It uses research backed knowledge to give you the most amount of gains possible, however it will require a substantial amount of time & effort, and your rest & recovery protocols will need to be dialed in.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 11, 2025 02:16
  • Last Edited
    Sep 11, 2025 03:25
Muscle Engagement
Front
Back
MuscleSet
Chest
10.8%
Front Delts
10.5%
Triceps
10%
Upper Back
9.5%
Lats
9.5%
Biceps
9.1%
Quadriceps
7.7%
Abs
6.8%
Hamstrings
5.9%
Middle Delts
5.9%
Glutes
5.1%
Calves
3.4%
Rear Delts
2.2%
Lower Back
1.6%
Adductors
0.9%
Forearms
0.9%
Abductors
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
-
2
Incline Bench Press (Dumbbell)
1
8-12 reps
-
3
Chest Fly (Dumbbell)
1
10-20 reps
-
4
Overhead Press (Barbell)
1
6-10 reps
-
5
Arnold Press
1
10-15 reps
-
6
Lateral Raise (Dumbbell)
1
8-12 reps
-
7
Skull Crusher (Barbell)
1
15-20 reps
-
8
Close Grip Push-up
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
-
2
Incline Bench Press (Dumbbell)
1
8-12 reps
-
3
Chest Fly (Dumbbell)
1
10-20 reps
-
4
Overhead Press (Barbell)
1
6-10 reps
-
5
Arnold Press
1
10-15 reps
-
6
Lateral Raise (Dumbbell)
1
8-12 reps
-
7
Skull Crusher (Barbell)
1
15-20 reps
-
8
Close Grip Push-up
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
-
2
Incline Bench Press (Dumbbell)
1
8-12 reps
-
3
Chest Fly (Dumbbell)
1
10-20 reps
-
4
Overhead Press (Barbell)
1
6-10 reps
-
5
Arnold Press
1
10-15 reps
-
6
Lateral Raise (Dumbbell)
1
8-12 reps
-
7
Skull Crusher (Barbell)
1
15-20 reps
-
8
Close Grip Push-up
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
-
2
Incline Bench Press (Dumbbell)
1
8-12 reps
-
3
Chest Fly (Dumbbell)
1
10-20 reps
-
4
Overhead Press (Barbell)
1
6-10 reps
-
5
Arnold Press
1
10-15 reps
-
6
Lateral Raise (Dumbbell)
1
8-12 reps
-
7
Skull Crusher (Barbell)
1
15-20 reps
-
8
Close Grip Push-up
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
-
2
Incline Bench Press (Dumbbell)
1
8-12 reps
-
3
Chest Fly (Dumbbell)
1
10-20 reps
-
4
Overhead Press (Barbell)
1
6-10 reps
-
5
Arnold Press
1
10-15 reps
-
6
Lateral Raise (Dumbbell)
1
8-12 reps
-
7
Skull Crusher (Barbell)
1
15-20 reps
-
8
Close Grip Push-up
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
-
2
Incline Bench Press (Dumbbell)
1
8-12 reps
-
3
Chest Fly (Dumbbell)
1
10-20 reps
-
4
Overhead Press (Barbell)
1
6-10 reps
-
5
Arnold Press
1
10-15 reps
-
6
Lateral Raise (Dumbbell)
1
8-12 reps
-
7
Skull Crusher (Barbell)
1
15-20 reps
-
8
Close Grip Push-up
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
-
2
Incline Bench Press (Dumbbell)
1
8-12 reps
-
3
Chest Fly (Dumbbell)
1
10-20 reps
-
4
Overhead Press (Barbell)
1
6-10 reps
-
5
Arnold Press
1
10-15 reps
-
6
Lateral Raise (Dumbbell)
1
8-12 reps
-
7
Skull Crusher (Barbell)
1
15-20 reps
-
8
Close Grip Push-up
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
-
2
Incline Bench Press (Dumbbell)
1
8-12 reps
-
3
Chest Fly (Dumbbell)
1
10-20 reps
-
4
Overhead Press (Barbell)
1
6-10 reps
-
5
Arnold Press
1
10-15 reps
-
6
Lateral Raise (Dumbbell)
1
8-12 reps
-
7
Skull Crusher (Barbell)
1
15-20 reps
-
8
Close Grip Push-up
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
6-10 reps
-
2
Bent Over Row (Barbell)
1
6-10 reps
-
3
Lat Pulldown (Narrow Grip)
1
8-12 reps
-
4
Dumbbell Row
1
8-12 reps
-
5
Pullover (Dumbbell)
1
8-12 reps
-
6
Upright Row (Cable)
1
10-20 reps
-
7
Incline Curl (Dumbbell)
1
8-12 reps
-
8
Concentration Curl
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
6-10 reps
-
2
Bent Over Row (Barbell)
1
6-10 reps
-
3
Lat Pulldown (Narrow Grip)
1
8-12 reps
-
4
Dumbbell Row
1
8-12 reps
-
5
Pullover (Dumbbell)
1
8-12 reps
-
6
Upright Row (Cable)
1
10-20 reps
-
7
Incline Curl (Dumbbell)
1
8-12 reps
-
8
Concentration Curl
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
6-10 reps
-
2
Bent Over Row (Barbell)
1
6-10 reps
-
3
Lat Pulldown (Narrow Grip)
1
8-12 reps
-
4
Dumbbell Row
1
8-12 reps
-
5
Pullover (Dumbbell)
1
8-12 reps
-
6
Upright Row (Cable)
1
10-20 reps
-
7
Incline Curl (Dumbbell)
1
8-12 reps
-
8
Concentration Curl
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
6-10 reps
-
2
Bent Over Row (Barbell)
1
6-10 reps
-
3
Lat Pulldown (Narrow Grip)
1
8-12 reps
-
4
Dumbbell Row
1
8-12 reps
-
5
Pullover (Dumbbell)
1
8-12 reps
-
6
Upright Row (Cable)
1
10-20 reps
-
7
Incline Curl (Dumbbell)
1
8-12 reps
-
8
Concentration Curl
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
6-10 reps
-
2
Bent Over Row (Barbell)
1
6-10 reps
-
3
Lat Pulldown (Narrow Grip)
1
8-12 reps
-
4
Dumbbell Row
1
8-12 reps
-
5
Pullover (Dumbbell)
1
8-12 reps
-
6
Upright Row (Cable)
1
10-20 reps
-
7
Incline Curl (Dumbbell)
1
8-12 reps
-
8
Concentration Curl
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
6-10 reps
-
2
Bent Over Row (Barbell)
1
6-10 reps
-
3
Lat Pulldown (Narrow Grip)
1
8-12 reps
-
4
Dumbbell Row
1
8-12 reps
-
5
Pullover (Dumbbell)
1
8-12 reps
-
6
Upright Row (Cable)
1
10-20 reps
-
7
Incline Curl (Dumbbell)
1
8-12 reps
-
8
Concentration Curl
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
6-10 reps
-
2
Bent Over Row (Barbell)
1
6-10 reps
-
3
Lat Pulldown (Narrow Grip)
1
8-12 reps
-
4
Dumbbell Row
1
8-12 reps
-
5
Pullover (Dumbbell)
1
8-12 reps
-
6
Upright Row (Cable)
1
10-20 reps
-
7
Incline Curl (Dumbbell)
1
8-12 reps
-
8
Concentration Curl
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
6-10 reps
-
2
Bent Over Row (Barbell)
1
6-10 reps
-
3
Lat Pulldown (Narrow Grip)
1
8-12 reps
-
4
Dumbbell Row
1
8-12 reps
-
5
Pullover (Dumbbell)
1
8-12 reps
-
6
Upright Row (Cable)
1
10-20 reps
-
7
Incline Curl (Dumbbell)
1
8-12 reps
-
8
Concentration Curl
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Leg Extension
1
10-20 reps
-
4
Leg Curl
1
10-20 reps
-
5
Calf Raise (Machine)
1
8-12 reps
-
6
Dragon Flag
1
6-10 reps
-
7
Abs Crunch (Machine)
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Leg Extension
1
10-20 reps
-
4
Leg Curl
1
10-20 reps
-
5
Calf Raise (Machine)
1
8-12 reps
-
6
Dragon Flag
1
6-10 reps
-
7
Abs Crunch (Machine)
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Leg Extension
1
10-20 reps
-
4
Leg Curl
1
10-20 reps
-
5
Calf Raise (Machine)
1
8-12 reps
-
6
Dragon Flag
1
6-10 reps
-
7
Abs Crunch (Machine)
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Leg Extension
1
10-20 reps
-
4
Leg Curl
1
10-20 reps
-
5
Calf Raise (Machine)
1
8-12 reps
-
6
Dragon Flag
1
6-10 reps
-
7
Abs Crunch (Machine)
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Leg Extension
1
10-20 reps
-
4
Leg Curl
1
10-20 reps
-
5
Calf Raise (Machine)
1
8-12 reps
-
6
Dragon Flag
1
6-10 reps
-
7
Abs Crunch (Machine)
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Leg Extension
1
10-20 reps
-
4
Leg Curl
1
10-20 reps
-
5
Calf Raise (Machine)
1
8-12 reps
-
6
Dragon Flag
1
6-10 reps
-
7
Abs Crunch (Machine)
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Leg Extension
1
10-20 reps
-
4
Leg Curl
1
10-20 reps
-
5
Calf Raise (Machine)
1
8-12 reps
-
6
Dragon Flag
1
6-10 reps
-
7
Abs Crunch (Machine)
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Leg Extension
1
10-20 reps
-
4
Leg Curl
1
10-20 reps
-
5
Calf Raise (Machine)
1
8-12 reps
-
6
Dragon Flag
1
6-10 reps
-
7
Abs Crunch (Machine)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
-
2
Bench Press (Dumbbell)
1
8-12 reps
-
3
Cable Crossover
1
10-20 reps
-
4
Seated Shoulder Press (Dumbbell)
1
8-12 reps
-
5
Incline Front Raise (Dumbbell)
1
10-20 reps
-
6
Lateral Raise (Cable)
1
10-20 reps
-
7
Tricep Pushdown (Cable)
1
15-20 reps
-
8
Dip (Bodyweight)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
-
2
Bench Press (Dumbbell)
1
8-12 reps
-
3
Cable Crossover
1
10-20 reps
-
4
Seated Shoulder Press (Dumbbell)
1
8-12 reps
-
5
Incline Front Raise (Dumbbell)
1
10-20 reps
-
6
Lateral Raise (Cable)
1
10-20 reps
-
7
Tricep Pushdown (Cable)
1
15-20 reps
-
8
Dip (Bodyweight)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
-
2
Bench Press (Dumbbell)
1
8-12 reps
-
3
Cable Crossover
1
10-20 reps
-
4
Seated Shoulder Press (Dumbbell)
1
8-12 reps
-
5
Incline Front Raise (Dumbbell)
1
10-20 reps
-
6
Lateral Raise (Cable)
1
10-20 reps
-
7
Tricep Pushdown (Cable)
1
15-20 reps
-
8
Dip (Bodyweight)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
-
2
Bench Press (Dumbbell)
1
8-12 reps
-
3
Cable Crossover
1
10-20 reps
-
4
Seated Shoulder Press (Dumbbell)
1
8-12 reps
-
5
Incline Front Raise (Dumbbell)
1
10-20 reps
-
6
Lateral Raise (Cable)
1
10-20 reps
-
7
Tricep Pushdown (Cable)
1
15-20 reps
-
8
Dip (Bodyweight)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
-
2
Bench Press (Dumbbell)
1
8-12 reps
-
3
Cable Crossover
1
10-20 reps
-
4
Seated Shoulder Press (Dumbbell)
1
8-12 reps
-
5
Incline Front Raise (Dumbbell)
1
10-20 reps
-
6
Lateral Raise (Cable)
1
10-20 reps
-
7
Tricep Pushdown (Cable)
1
15-20 reps
-
8
Dip (Bodyweight)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
-
2
Bench Press (Dumbbell)
1
8-12 reps
-
3
Cable Crossover
1
10-20 reps
-
4
Seated Shoulder Press (Dumbbell)
1
8-12 reps
-
5
Incline Front Raise (Dumbbell)
1
10-20 reps
-
6
Lateral Raise (Cable)
1
10-20 reps
-
7
Tricep Pushdown (Cable)
1
15-20 reps
-
8
Dip (Bodyweight)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
-
2
Bench Press (Dumbbell)
1
8-12 reps
-
3
Cable Crossover
1
10-20 reps
-
4
Seated Shoulder Press (Dumbbell)
1
8-12 reps
-
5
Incline Front Raise (Dumbbell)
1
10-20 reps
-
6
Lateral Raise (Cable)
1
10-20 reps
-
7
Tricep Pushdown (Cable)
1
15-20 reps
-
8
Dip (Bodyweight)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
-
2
Bench Press (Dumbbell)
1
8-12 reps
-
3
Cable Crossover
1
10-20 reps
-
4
Seated Shoulder Press (Dumbbell)
1
8-12 reps
-
5
Incline Front Raise (Dumbbell)
1
10-20 reps
-
6
Lateral Raise (Cable)
1
10-20 reps
-
7
Tricep Pushdown (Cable)
1
15-20 reps
-
8
Dip (Bodyweight)
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8-12 reps
-
2
Underhand Bent Over Row (EZ Bar)
1
8-12 reps
-
3
Underhand Lat Pulldown
1
10-15 reps
-
4
Seated Row (Cable)
1
10-15 reps
-
5
Straight Arm Pulldown
1
10-15 reps
-
6
Face Pull
1
10-20 reps
-
7
Bicep Curl (Barbell)
1
10-15 reps
-
8
Hammer Curl (Dumbbell)
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8-12 reps
-
2
Underhand Bent Over Row (EZ Bar)
1
8-12 reps
-
3
Underhand Lat Pulldown
1
10-15 reps
-
4
Seated Row (Cable)
1
10-15 reps
-
5
Straight Arm Pulldown
1
10-15 reps
-
6
Face Pull
1
10-20 reps
-
7
Bicep Curl (Barbell)
1
10-15 reps
-
8
Hammer Curl (Dumbbell)
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8-12 reps
-
2
Underhand Bent Over Row (EZ Bar)
1
8-12 reps
-
3
Underhand Lat Pulldown
1
10-15 reps
-
4
Seated Row (Cable)
1
10-15 reps
-
5
Straight Arm Pulldown
1
10-15 reps
-
6
Face Pull
1
10-20 reps
-
7
Bicep Curl (Barbell)
1
10-15 reps
-
8
Hammer Curl (Dumbbell)
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8-12 reps
-
2
Underhand Bent Over Row (EZ Bar)
1
8-12 reps
-
3
Underhand Lat Pulldown
1
10-15 reps
-
4
Seated Row (Cable)
1
10-15 reps
-
5
Straight Arm Pulldown
1
10-15 reps
-
6
Face Pull
1
10-20 reps
-
7
Bicep Curl (Barbell)
1
10-15 reps
-
8
Hammer Curl (Dumbbell)
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8-12 reps
-
2
Underhand Bent Over Row (EZ Bar)
1
8-12 reps
-
3
Underhand Lat Pulldown
1
10-15 reps
-
4
Seated Row (Cable)
1
10-15 reps
-
5
Straight Arm Pulldown
1
10-15 reps
-
6
Face Pull
1
10-20 reps
-
7
Bicep Curl (Barbell)
1
10-15 reps
-
8
Hammer Curl (Dumbbell)
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8-12 reps
-
2
Underhand Bent Over Row (EZ Bar)
1
8-12 reps
-
3
Underhand Lat Pulldown
1
10-15 reps
-
4
Seated Row (Cable)
1
10-15 reps
-
5
Straight Arm Pulldown
1
10-15 reps
-
6
Face Pull
1
10-20 reps
-
7
Bicep Curl (Barbell)
1
10-15 reps
-
8
Hammer Curl (Dumbbell)
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8-12 reps
-
2
Underhand Bent Over Row (EZ Bar)
1
8-12 reps
-
3
Underhand Lat Pulldown
1
10-15 reps
-
4
Seated Row (Cable)
1
10-15 reps
-
5
Straight Arm Pulldown
1
10-15 reps
-
6
Face Pull
1
10-20 reps
-
7
Bicep Curl (Barbell)
1
10-15 reps
-
8
Hammer Curl (Dumbbell)
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8-12 reps
-
2
Underhand Bent Over Row (EZ Bar)
1
8-12 reps
-
3
Underhand Lat Pulldown
1
10-15 reps
-
4
Seated Row (Cable)
1
10-15 reps
-
5
Straight Arm Pulldown
1
10-15 reps
-
6
Face Pull
1
10-20 reps
-
7
Bicep Curl (Barbell)
1
10-15 reps
-
8
Hammer Curl (Dumbbell)
1
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
8-12 reps
-
2
Hack Squat
1
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
1
8-15 reps
-
4
Walking Lunge (Dumbbell)
1
10-15 reps
-
5
Seated Calf Raise
1
10-20 reps
-
6
Hanging Leg Raise
1
10-15 reps
-
7
Cable Crunch
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
8-12 reps
-
2
Hack Squat
1
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
1
8-15 reps
-
4
Walking Lunge (Dumbbell)
1
10-15 reps
-
5
Seated Calf Raise
1
10-20 reps
-
6
Hanging Leg Raise
1
10-15 reps
-
7
Cable Crunch
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
8-12 reps
-
2
Hack Squat
1
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
1
8-15 reps
-
4
Walking Lunge (Dumbbell)
1
10-15 reps
-
5
Seated Calf Raise
1
10-20 reps
-
6
Hanging Leg Raise
1
10-15 reps
-
7
Cable Crunch
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
8-12 reps
-
2
Hack Squat
1
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
1
8-15 reps
-
4
Walking Lunge (Dumbbell)
1
10-15 reps
-
5
Seated Calf Raise
1
10-20 reps
-
6
Hanging Leg Raise
1
10-15 reps
-
7
Cable Crunch
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
8-12 reps
-
2
Hack Squat
1
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
1
8-15 reps
-
4
Walking Lunge (Dumbbell)
1
10-15 reps
-
5
Seated Calf Raise
1
10-20 reps
-
6
Hanging Leg Raise
1
10-15 reps
-
7
Cable Crunch
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
8-12 reps
-
2
Hack Squat
1
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
1
8-15 reps
-
4
Walking Lunge (Dumbbell)
1
10-15 reps
-
5
Seated Calf Raise
1
10-20 reps
-
6
Hanging Leg Raise
1
10-15 reps
-
7
Cable Crunch
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
8-12 reps
-
2
Hack Squat
1
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
1
8-15 reps
-
4
Walking Lunge (Dumbbell)
1
10-15 reps
-
5
Seated Calf Raise
1
10-20 reps
-
6
Hanging Leg Raise
1
10-15 reps
-
7
Cable Crunch
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
8-12 reps
-
2
Hack Squat
1
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
1
8-15 reps
-
4
Walking Lunge (Dumbbell)
1
10-15 reps
-
5
Seated Calf Raise
1
10-20 reps
-
6
Hanging Leg Raise
1
10-15 reps
-
7
Cable Crunch
1
15-20 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
-
2
Bent Over Row (Barbell)
3 Sets
6-10 Reps
-
3
Lat Pulldown (Narrow Grip)
3 Sets
8-12 Reps
-
4
Dumbbell Row
3 Sets
8-12 Reps
-
5
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
6
Upright Row (Cable)
4 Sets
10-20 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
8
Concentration Curl
3 Sets
8-12 Reps
-
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
-
2
Underhand Bent Over Row (EZ Bar)
3 Sets
8-12 Reps
-
3
Underhand Lat Pulldown
3 Sets
10-15 Reps
-
4
Seated Row (Cable)
3 Sets
10-15 Reps
-
5
Straight Arm Pulldown
3 Sets
10-15 Reps
-
6
Face Pull
4 Sets
10-20 Reps
-
7
Bicep Curl (Barbell)
3 Sets
10-15 Reps
-
8
Hammer Curl (Dumbbell)
3 Sets
10-15 Reps
-
Day 6
1
Leg Press
4 Sets
8-12 Reps
-
2
Hack Squat
4 Sets
8-12 Reps
-
3
Romanian Deadlift (Dumbbell)
4 Sets
8-15 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
10-15 Reps
-
5
Seated Calf Raise
5 Sets
10-20 Reps
-
6
Hanging Leg Raise
4 Sets
10-15 Reps
-
7
Cable Crunch
4 Sets
15-20 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6-10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
-
3
Leg Extension
4 Sets
10-20 Reps
-
4
Leg Curl
4 Sets
10-20 Reps
-
5
Calf Raise (Machine)
5 Sets
8-12 Reps
-
6
Dragon Flag
4 Sets
6-10 Reps
-
7
Abs Crunch (Machine)
4 Sets
10-15 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
6-10 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
3
Chest Fly (Dumbbell)
4 Sets
10-20 Reps
-
4
Overhead Press (Barbell)
2 Sets
6-10 Reps
-
5
Arnold Press
2 Sets
10-15 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
7
Skull Crusher (Barbell)
4 Sets
15-20 Reps
-
8
Close Grip Push-up
4 Sets
10-15 Reps
-
Day 4
1
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
-
2
Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
3
Cable Crossover
4 Sets
10-20 Reps
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
-
5
Incline Front Raise (Dumbbell)
2 Sets
10-20 Reps
-
6
Lateral Raise (Cable)
4 Sets
10-20 Reps
-
7
Tricep Pushdown (Cable)
4 Sets
15-20 Reps
-
8
Dip (Bodyweight)
4 Sets
10-15 Reps
-