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BoostcampPNG

Ultimate Upper Lower 4:3

by Michał K.
2 athletes joined

Program Description

Chest arms and shoulders focus

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 18, 2026 02:31
  • Last Edited
    Feb 01, 2026 05:29
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.8%
Upper Back
10.3%
Front Delts
9.8%
Quadriceps
8.7%
Hamstrings
8.7%
Biceps
8.7%
Chest
7.6%
Abs
6%
Middle Delts
6%
Glutes
5.4%
Adductors
4.9%
Lats
4.3%
Rear Delts
4.3%
Forearms
3.6%
Lower Back
1.1%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Preacher Curl (Machine)
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Week 1
1 / 18 Weeks
Day 2
1
Squat (Low Bar)
3 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
-
3
Lying Leg Curl
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Hip Adductor (Machine)
3 Sets
12 Reps
-
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
Day 4
1
Squat (Low Bar)
3 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
-
3
Lying Leg Curl
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Hip Adductor (Machine)
3 Sets
12 Reps
-
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
8 Reps
-
2
Lat Pulldown (Neutral Grip)
4 Sets
10 Reps
-
3
Seated Dip (Machine)
3 Sets
12 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
5
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
-
6
Face Pull
4 Sets
12 Reps
-
7
Preacher Curl (Machine)
3 Sets
10 Reps
-
8
Bicep Curl (Cable)
3 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)
4 Sets
8 Reps
-
2
Lat Pulldown (Neutral Grip)
4 Sets
10 Reps
-
3
Seated Dip (Machine)
3 Sets
12 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
5
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
-
6
Face Pull
4 Sets
12 Reps
-
7
Preacher Curl (Machine)
3 Sets
10 Reps
-
8
Bicep Curl (Cable)
3 Sets
10 Reps
-