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BoostcampPNG

UL X FB

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8 athletes joined

Program Description

upper lower combined with fullbody.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 29, 2025 08:33
  • Last Edited
    Feb 08, 2025 06:45

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Single Arm Pec Deck Fly
2
3-8 reps
-
2
Incline Bench Press (Smith Machine)
1
3-8 reps
-
3
Y Raise Cuffed
4
3-8 reps
-
4
Chest Supported Row (Machine)
2
3-8 reps
-
5
Wide Grip Lat Pulldown
1
3-8 reps
-
6
Carter Extension
4
3-8 reps
-
7
Preacher Curl (Dumbbell)
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pec Deck Fly
2
3-8 reps
-
2
Incline Bench Press (Smith Machine)
1
3-8 reps
-
3
Y Raise Cuffed
4
3-8 reps
-
4
Chest Supported Row (Machine)
2
3-8 reps
-
5
Wide Grip Lat Pulldown
1
3-8 reps
-
6
Carter Extension
4
3-8 reps
-
7
Preacher Curl (Dumbbell)
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pec Deck Fly
2
3-8 reps
-
2
Incline Bench Press (Smith Machine)
1
3-8 reps
-
3
Y Raise Cuffed
4
3-8 reps
-
4
Chest Supported Row (Machine)
2
3-8 reps
-
5
Wide Grip Lat Pulldown
1
3-8 reps
-
6
Carter Extension
4
3-8 reps
-
7
Preacher Curl (Dumbbell)
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pec Deck Fly
2
3-8 reps
-
2
Incline Bench Press (Smith Machine)
1
3-8 reps
-
3
Y Raise Cuffed
4
3-8 reps
-
4
Chest Supported Row (Machine)
2
3-8 reps
-
5
Wide Grip Lat Pulldown
1
3-8 reps
-
6
Carter Extension
4
3-8 reps
-
7
Preacher Curl (Dumbbell)
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pec Deck Fly
2
3-8 reps
-
2
Incline Bench Press (Smith Machine)
1
3-8 reps
-
3
Y Raise Cuffed
4
3-8 reps
-
4
Chest Supported Row (Machine)
2
3-8 reps
-
5
Wide Grip Lat Pulldown
1
3-8 reps
-
6
Carter Extension
4
3-8 reps
-
7
Preacher Curl (Dumbbell)
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pec Deck Fly
2
3-8 reps
-
2
Incline Bench Press (Smith Machine)
1
3-8 reps
-
3
Y Raise Cuffed
4
3-8 reps
-
4
Chest Supported Row (Machine)
2
3-8 reps
-
5
Wide Grip Lat Pulldown
1
3-8 reps
-
6
Carter Extension
4
3-8 reps
-
7
Preacher Curl (Dumbbell)
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pec Deck Fly
2
3-8 reps
-
2
Incline Bench Press (Smith Machine)
1
3-8 reps
-
3
Y Raise Cuffed
4
3-8 reps
-
4
Chest Supported Row (Machine)
2
3-8 reps
-
5
Wide Grip Lat Pulldown
1
3-8 reps
-
6
Carter Extension
4
3-8 reps
-
7
Preacher Curl (Dumbbell)
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pec Deck Fly
2
3-8 reps
-
2
Incline Bench Press (Smith Machine)
1
3-8 reps
-
3
Y Raise Cuffed
4
3-8 reps
-
4
Chest Supported Row (Machine)
2
3-8 reps
-
5
Wide Grip Lat Pulldown
1
3-8 reps
-
6
Carter Extension
4
3-8 reps
-
7
Preacher Curl (Dumbbell)
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pec Deck Fly
2
3-8 reps
-
2
Incline Bench Press (Smith Machine)
1
3-8 reps
-
3
Y Raise Cuffed
4
3-8 reps
-
4
Chest Supported Row (Machine)
2
3-8 reps
-
5
Wide Grip Lat Pulldown
1
3-8 reps
-
6
Carter Extension
4
3-8 reps
-
7
Preacher Curl (Dumbbell)
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pec Deck Fly
2
3-8 reps
-
2
Incline Bench Press (Smith Machine)
1
3-8 reps
-
3
Y Raise Cuffed
4
3-8 reps
-
4
Chest Supported Row (Machine)
2
3-8 reps
-
5
Wide Grip Lat Pulldown
1
3-8 reps
-
6
Carter Extension
4
3-8 reps
-
7
Preacher Curl (Dumbbell)
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pec Deck Fly
2
3-8 reps
-
2
Incline Bench Press (Smith Machine)
1
3-8 reps
-
3
Y Raise Cuffed
4
3-8 reps
-
4
Chest Supported Row (Machine)
2
3-8 reps
-
5
Wide Grip Lat Pulldown
1
3-8 reps
-
6
Carter Extension
4
3-8 reps
-
7
Preacher Curl (Dumbbell)
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pec Deck Fly
2
3-8 reps
-
2
Incline Bench Press (Smith Machine)
1
3-8 reps
-
3
Y Raise Cuffed
4
3-8 reps
-
4
Chest Supported Row (Machine)
2
3-8 reps
-
5
Wide Grip Lat Pulldown
1
3-8 reps
-
6
Carter Extension
4
3-8 reps
-
7
Preacher Curl (Dumbbell)
2
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
3-8 reps
-
2
Unilateral Leg Extension
2
3-8 reps
-
3
Seated Hamstring Curl
2
3-8 reps
-
4
Squat (Smith Machine)
1
3-8 reps
-
5
Romanian Deadlift (Barbell)
1
3-8 reps
-
6
Hip Adductor (Machine)
1
3-8 reps
-
7
Hip Abductor (Machine)
1
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
3-8 reps
-
2
Unilateral Leg Extension
2
3-8 reps
-
3
Seated Hamstring Curl
2
3-8 reps
-
4
Squat (Smith Machine)
1
3-8 reps
-
5
Romanian Deadlift (Barbell)
1
3-8 reps
-
6
Hip Adductor (Machine)
1
3-8 reps
-
7
Hip Abductor (Machine)
1
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
3-8 reps
-
2
Unilateral Leg Extension
2
3-8 reps
-
3
Seated Hamstring Curl
2
3-8 reps
-
4
Squat (Smith Machine)
1
3-8 reps
-
5
Romanian Deadlift (Barbell)
1
3-8 reps
-
6
Hip Adductor (Machine)
1
3-8 reps
-
7
Hip Abductor (Machine)
1
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
3-8 reps
-
2
Unilateral Leg Extension
2
3-8 reps
-
3
Seated Hamstring Curl
2
3-8 reps
-
4
Squat (Smith Machine)
1
3-8 reps
-
5
Romanian Deadlift (Barbell)
1
3-8 reps
-
6
Hip Adductor (Machine)
1
3-8 reps
-
7
Hip Abductor (Machine)
1
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
3-8 reps
-
2
Unilateral Leg Extension
2
3-8 reps
-
3
Seated Hamstring Curl
2
3-8 reps
-
4
Squat (Smith Machine)
1
3-8 reps
-
5
Romanian Deadlift (Barbell)
1
3-8 reps
-
6
Hip Adductor (Machine)
1
3-8 reps
-
7
Hip Abductor (Machine)
1
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
3-8 reps
-
2
Unilateral Leg Extension
2
3-8 reps
-
3
Seated Hamstring Curl
2
3-8 reps
-
4
Squat (Smith Machine)
1
3-8 reps
-
5
Romanian Deadlift (Barbell)
1
3-8 reps
-
6
Hip Adductor (Machine)
1
3-8 reps
-
7
Hip Abductor (Machine)
1
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
3-8 reps
-
2
Unilateral Leg Extension
2
3-8 reps
-
3
Seated Hamstring Curl
2
3-8 reps
-
4
Squat (Smith Machine)
1
3-8 reps
-
5
Romanian Deadlift (Barbell)
1
3-8 reps
-
6
Hip Adductor (Machine)
1
3-8 reps
-
7
Hip Abductor (Machine)
1
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
3-8 reps
-
2
Unilateral Leg Extension
2
3-8 reps
-
3
Seated Hamstring Curl
2
3-8 reps
-
4
Squat (Smith Machine)
1
3-8 reps
-
5
Romanian Deadlift (Barbell)
1
3-8 reps
-
6
Hip Adductor (Machine)
1
3-8 reps
-
7
Hip Abductor (Machine)
1
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
3-8 reps
-
2
Unilateral Leg Extension
2
3-8 reps
-
3
Seated Hamstring Curl
2
3-8 reps
-
4
Squat (Smith Machine)
1
3-8 reps
-
5
Romanian Deadlift (Barbell)
1
3-8 reps
-
6
Hip Adductor (Machine)
1
3-8 reps
-
7
Hip Abductor (Machine)
1
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
3-8 reps
-
2
Unilateral Leg Extension
2
3-8 reps
-
3
Seated Hamstring Curl
2
3-8 reps
-
4
Squat (Smith Machine)
1
3-8 reps
-
5
Romanian Deadlift (Barbell)
1
3-8 reps
-
6
Hip Adductor (Machine)
1
3-8 reps
-
7
Hip Abductor (Machine)
1
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
3-8 reps
-
2
Unilateral Leg Extension
2
3-8 reps
-
3
Seated Hamstring Curl
2
3-8 reps
-
4
Squat (Smith Machine)
1
3-8 reps
-
5
Romanian Deadlift (Barbell)
1
3-8 reps
-
6
Hip Adductor (Machine)
1
3-8 reps
-
7
Hip Abductor (Machine)
1
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
3-8 reps
-
2
Unilateral Leg Extension
2
3-8 reps
-
3
Seated Hamstring Curl
2
3-8 reps
-
4
Squat (Smith Machine)
1
3-8 reps
-
5
Romanian Deadlift (Barbell)
1
3-8 reps
-
6
Hip Adductor (Machine)
1
3-8 reps
-
7
Hip Abductor (Machine)
1
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pec Deck Fly
2
3-8 reps
-
2
Chest Supported Row (Machine)
1
3-8 reps
-
3
Seated Overhead Press
1
3-8 reps
-
4
Lat Pulldown (Single Arm)
2
3-8 reps
-
5
Dip (Bodyweight)
1
3-8 reps
-
6
Preacher Curl (Dumbbell)
2
3-8 reps
-
7
Unilateral Leg Extension
2
3-8 reps
-
8
Single Leg Seated Hamstring Curl
2
3-8 reps
-
9
Hip Adductor (Machine)
1
3-8 reps
-
10
Hip Abductor (Machine)
1
3-8 reps
-
11
Single Leg Calf Raise
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pec Deck Fly
2
3-8 reps
-
2
Chest Supported Row (Machine)
1
3-8 reps
-
3
Seated Overhead Press
1
3-8 reps
-
4
Lat Pulldown (Single Arm)
2
3-8 reps
-
5
Dip (Bodyweight)
1
3-8 reps
-
6
Preacher Curl (Dumbbell)
2
3-8 reps
-
7
Unilateral Leg Extension
2
3-8 reps
-
8
Single Leg Seated Hamstring Curl
2
3-8 reps
-
9
Hip Adductor (Machine)
1
3-8 reps
-
10
Hip Abductor (Machine)
1
3-8 reps
-
11
Single Leg Calf Raise
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pec Deck Fly
2
3-8 reps
-
2
Chest Supported Row (Machine)
1
3-8 reps
-
3
Seated Overhead Press
1
3-8 reps
-
4
Lat Pulldown (Single Arm)
2
3-8 reps
-
5
Dip (Bodyweight)
1
3-8 reps
-
6
Preacher Curl (Dumbbell)
2
3-8 reps
-
7
Unilateral Leg Extension
2
3-8 reps
-
8
Single Leg Seated Hamstring Curl
2
3-8 reps
-
9
Hip Adductor (Machine)
1
3-8 reps
-
10
Hip Abductor (Machine)
1
3-8 reps
-
11
Single Leg Calf Raise
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pec Deck Fly
2
3-8 reps
-
2
Chest Supported Row (Machine)
1
3-8 reps
-
3
Seated Overhead Press
1
3-8 reps
-
4
Lat Pulldown (Single Arm)
2
3-8 reps
-
5
Dip (Bodyweight)
1
3-8 reps
-
6
Preacher Curl (Dumbbell)
2
3-8 reps
-
7
Unilateral Leg Extension
2
3-8 reps
-
8
Single Leg Seated Hamstring Curl
2
3-8 reps
-
9
Hip Adductor (Machine)
1
3-8 reps
-
10
Hip Abductor (Machine)
1
3-8 reps
-
11
Single Leg Calf Raise
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pec Deck Fly
2
3-8 reps
-
2
Chest Supported Row (Machine)
1
3-8 reps
-
3
Seated Overhead Press
1
3-8 reps
-
4
Lat Pulldown (Single Arm)
2
3-8 reps
-
5
Dip (Bodyweight)
1
3-8 reps
-
6
Preacher Curl (Dumbbell)
2
3-8 reps
-
7
Unilateral Leg Extension
2
3-8 reps
-
8
Single Leg Seated Hamstring Curl
2
3-8 reps
-
9
Hip Adductor (Machine)
1
3-8 reps
-
10
Hip Abductor (Machine)
1
3-8 reps
-
11
Single Leg Calf Raise
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pec Deck Fly
2
3-8 reps
-
2
Chest Supported Row (Machine)
1
3-8 reps
-
3
Seated Overhead Press
1
3-8 reps
-
4
Lat Pulldown (Single Arm)
2
3-8 reps
-
5
Dip (Bodyweight)
1
3-8 reps
-
6
Preacher Curl (Dumbbell)
2
3-8 reps
-
7
Unilateral Leg Extension
2
3-8 reps
-
8
Single Leg Seated Hamstring Curl
2
3-8 reps
-
9
Hip Adductor (Machine)
1
3-8 reps
-
10
Hip Abductor (Machine)
1
3-8 reps
-
11
Single Leg Calf Raise
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pec Deck Fly
2
3-8 reps
-
2
Chest Supported Row (Machine)
1
3-8 reps
-
3
Seated Overhead Press
1
3-8 reps
-
4
Lat Pulldown (Single Arm)
2
3-8 reps
-
5
Dip (Bodyweight)
1
3-8 reps
-
6
Preacher Curl (Dumbbell)
2
3-8 reps
-
7
Unilateral Leg Extension
2
3-8 reps
-
8
Single Leg Seated Hamstring Curl
2
3-8 reps
-
9
Hip Adductor (Machine)
1
3-8 reps
-
10
Hip Abductor (Machine)
1
3-8 reps
-
11
Single Leg Calf Raise
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pec Deck Fly
2
3-8 reps
-
2
Chest Supported Row (Machine)
1
3-8 reps
-
3
Seated Overhead Press
1
3-8 reps
-
4
Lat Pulldown (Single Arm)
2
3-8 reps
-
5
Dip (Bodyweight)
1
3-8 reps
-
6
Preacher Curl (Dumbbell)
2
3-8 reps
-
7
Unilateral Leg Extension
2
3-8 reps
-
8
Single Leg Seated Hamstring Curl
2
3-8 reps
-
9
Hip Adductor (Machine)
1
3-8 reps
-
10
Hip Abductor (Machine)
1
3-8 reps
-
11
Single Leg Calf Raise
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pec Deck Fly
2
3-8 reps
-
2
Chest Supported Row (Machine)
1
3-8 reps
-
3
Seated Overhead Press
1
3-8 reps
-
4
Lat Pulldown (Single Arm)
2
3-8 reps
-
5
Dip (Bodyweight)
1
3-8 reps
-
6
Preacher Curl (Dumbbell)
2
3-8 reps
-
7
Unilateral Leg Extension
2
3-8 reps
-
8
Single Leg Seated Hamstring Curl
2
3-8 reps
-
9
Hip Adductor (Machine)
1
3-8 reps
-
10
Hip Abductor (Machine)
1
3-8 reps
-
11
Single Leg Calf Raise
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pec Deck Fly
2
3-8 reps
-
2
Chest Supported Row (Machine)
1
3-8 reps
-
3
Seated Overhead Press
1
3-8 reps
-
4
Lat Pulldown (Single Arm)
2
3-8 reps
-
5
Dip (Bodyweight)
1
3-8 reps
-
6
Preacher Curl (Dumbbell)
2
3-8 reps
-
7
Unilateral Leg Extension
2
3-8 reps
-
8
Single Leg Seated Hamstring Curl
2
3-8 reps
-
9
Hip Adductor (Machine)
1
3-8 reps
-
10
Hip Abductor (Machine)
1
3-8 reps
-
11
Single Leg Calf Raise
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pec Deck Fly
2
3-8 reps
-
2
Chest Supported Row (Machine)
1
3-8 reps
-
3
Seated Overhead Press
1
3-8 reps
-
4
Lat Pulldown (Single Arm)
2
3-8 reps
-
5
Dip (Bodyweight)
1
3-8 reps
-
6
Preacher Curl (Dumbbell)
2
3-8 reps
-
7
Unilateral Leg Extension
2
3-8 reps
-
8
Single Leg Seated Hamstring Curl
2
3-8 reps
-
9
Hip Adductor (Machine)
1
3-8 reps
-
10
Hip Abductor (Machine)
1
3-8 reps
-
11
Single Leg Calf Raise
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pec Deck Fly
2
3-8 reps
-
2
Chest Supported Row (Machine)
1
3-8 reps
-
3
Seated Overhead Press
1
3-8 reps
-
4
Lat Pulldown (Single Arm)
2
3-8 reps
-
5
Dip (Bodyweight)
1
3-8 reps
-
6
Preacher Curl (Dumbbell)
2
3-8 reps
-
7
Unilateral Leg Extension
2
3-8 reps
-
8
Single Leg Seated Hamstring Curl
2
3-8 reps
-
9
Hip Adductor (Machine)
1
3-8 reps
-
10
Hip Abductor (Machine)
1
3-8 reps
-
11
Single Leg Calf Raise
2
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3-8 reps
-
2
Romanian Deadlift (Barbell)
1
3-8 reps
-
3
Single Leg Seated Hamstring Curl
2
3-8 reps
-
4
Chest Supported Row (Machine)
1
3-8 reps
-
5
Single Arm Pec Deck Fly
2
3-8 reps
-
6
Wide Grip Lat Pulldown
1
3-8 reps
-
7
Y Raise Cuffed
2
3-8 reps
-
8
Carter Extension
2
3-8 reps
-
9
Preacher Curl (Dumbbell)
2
3-8 reps
-
10
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3-8 reps
-
2
Romanian Deadlift (Barbell)
1
3-8 reps
-
3
Single Leg Seated Hamstring Curl
2
3-8 reps
-
4
Chest Supported Row (Machine)
1
3-8 reps
-
5
Single Arm Pec Deck Fly
2
3-8 reps
-
6
Wide Grip Lat Pulldown
1
3-8 reps
-
7
Y Raise Cuffed
2
3-8 reps
-
8
Carter Extension
2
3-8 reps
-
9
Preacher Curl (Dumbbell)
2
3-8 reps
-
10
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3-8 reps
-
2
Romanian Deadlift (Barbell)
1
3-8 reps
-
3
Single Leg Seated Hamstring Curl
2
3-8 reps
-
4
Chest Supported Row (Machine)
1
3-8 reps
-
5
Single Arm Pec Deck Fly
2
3-8 reps
-
6
Wide Grip Lat Pulldown
1
3-8 reps
-
7
Y Raise Cuffed
2
3-8 reps
-
8
Carter Extension
2
3-8 reps
-
9
Preacher Curl (Dumbbell)
2
3-8 reps
-
10
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3-8 reps
-
2
Romanian Deadlift (Barbell)
1
3-8 reps
-
3
Single Leg Seated Hamstring Curl
2
3-8 reps
-
4
Chest Supported Row (Machine)
1
3-8 reps
-
5
Single Arm Pec Deck Fly
2
3-8 reps
-
6
Wide Grip Lat Pulldown
1
3-8 reps
-
7
Y Raise Cuffed
2
3-8 reps
-
8
Carter Extension
2
3-8 reps
-
9
Preacher Curl (Dumbbell)
2
3-8 reps
-
10
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3-8 reps
-
2
Romanian Deadlift (Barbell)
1
3-8 reps
-
3
Single Leg Seated Hamstring Curl
2
3-8 reps
-
4
Chest Supported Row (Machine)
1
3-8 reps
-
5
Single Arm Pec Deck Fly
2
3-8 reps
-
6
Wide Grip Lat Pulldown
1
3-8 reps
-
7
Y Raise Cuffed
2
3-8 reps
-
8
Carter Extension
2
3-8 reps
-
9
Preacher Curl (Dumbbell)
2
3-8 reps
-
10
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3-8 reps
-
2
Romanian Deadlift (Barbell)
1
3-8 reps
-
3
Single Leg Seated Hamstring Curl
2
3-8 reps
-
4
Chest Supported Row (Machine)
1
3-8 reps
-
5
Single Arm Pec Deck Fly
2
3-8 reps
-
6
Wide Grip Lat Pulldown
1
3-8 reps
-
7
Y Raise Cuffed
2
3-8 reps
-
8
Carter Extension
2
3-8 reps
-
9
Preacher Curl (Dumbbell)
2
3-8 reps
-
10
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3-8 reps
-
2
Romanian Deadlift (Barbell)
1
3-8 reps
-
3
Single Leg Seated Hamstring Curl
2
3-8 reps
-
4
Chest Supported Row (Machine)
1
3-8 reps
-
5
Single Arm Pec Deck Fly
2
3-8 reps
-
6
Wide Grip Lat Pulldown
1
3-8 reps
-
7
Y Raise Cuffed
2
3-8 reps
-
8
Carter Extension
2
3-8 reps
-
9
Preacher Curl (Dumbbell)
2
3-8 reps
-
10
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3-8 reps
-
2
Romanian Deadlift (Barbell)
1
3-8 reps
-
3
Single Leg Seated Hamstring Curl
2
3-8 reps
-
4
Chest Supported Row (Machine)
1
3-8 reps
-
5
Single Arm Pec Deck Fly
2
3-8 reps
-
6
Wide Grip Lat Pulldown
1
3-8 reps
-
7
Y Raise Cuffed
2
3-8 reps
-
8
Carter Extension
2
3-8 reps
-
9
Preacher Curl (Dumbbell)
2
3-8 reps
-
10
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3-8 reps
-
2
Romanian Deadlift (Barbell)
1
3-8 reps
-
3
Single Leg Seated Hamstring Curl
2
3-8 reps
-
4
Chest Supported Row (Machine)
1
3-8 reps
-
5
Single Arm Pec Deck Fly
2
3-8 reps
-
6
Wide Grip Lat Pulldown
1
3-8 reps
-
7
Y Raise Cuffed
2
3-8 reps
-
8
Carter Extension
2
3-8 reps
-
9
Preacher Curl (Dumbbell)
2
3-8 reps
-
10
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3-8 reps
-
2
Romanian Deadlift (Barbell)
1
3-8 reps
-
3
Single Leg Seated Hamstring Curl
2
3-8 reps
-
4
Chest Supported Row (Machine)
1
3-8 reps
-
5
Single Arm Pec Deck Fly
2
3-8 reps
-
6
Wide Grip Lat Pulldown
1
3-8 reps
-
7
Y Raise Cuffed
2
3-8 reps
-
8
Carter Extension
2
3-8 reps
-
9
Preacher Curl (Dumbbell)
2
3-8 reps
-
10
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3-8 reps
-
2
Romanian Deadlift (Barbell)
1
3-8 reps
-
3
Single Leg Seated Hamstring Curl
2
3-8 reps
-
4
Chest Supported Row (Machine)
1
3-8 reps
-
5
Single Arm Pec Deck Fly
2
3-8 reps
-
6
Wide Grip Lat Pulldown
1
3-8 reps
-
7
Y Raise Cuffed
2
3-8 reps
-
8
Carter Extension
2
3-8 reps
-
9
Preacher Curl (Dumbbell)
2
3-8 reps
-
10
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3-8 reps
-
2
Romanian Deadlift (Barbell)
1
3-8 reps
-
3
Single Leg Seated Hamstring Curl
2
3-8 reps
-
4
Chest Supported Row (Machine)
1
3-8 reps
-
5
Single Arm Pec Deck Fly
2
3-8 reps
-
6
Wide Grip Lat Pulldown
1
3-8 reps
-
7
Y Raise Cuffed
2
3-8 reps
-
8
Carter Extension
2
3-8 reps
-
9
Preacher Curl (Dumbbell)
2
3-8 reps
-
10
Abs Crunch (Machine)
1
3-8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Single Arm Pec Deck Fly
2 Sets
3-8 Reps
-
2
Incline Bench Press (Smith Machine)
1 Set
3-8 Reps
-
3
Y Raise Cuffed
4 Sets
3-8 Reps
-
4
Chest Supported Row (Machine)
2 Sets
3-8 Reps
-
5
Wide Grip Lat Pulldown
1 Set
3-8 Reps
-
6
Carter Extension
4 Sets
3-8 Reps
-
7
Preacher Curl (Dumbbell)
2 Sets
3-8 Reps
-
8
Abs Crunch (Machine)
1 Set
3-8 Reps
-
Day 2
1
Single Leg Calf Raise
4 Sets
3-8 Reps
-
2
Unilateral Leg Extension
2 Sets
3-8 Reps
-
3
Seated Hamstring Curl
2 Sets
3-8 Reps
-
4
Squat (Smith Machine)
1 Set
3-8 Reps
-
5
Romanian Deadlift (Barbell)
1 Set
3-8 Reps
-
6
Hip Adductor (Machine)
1 Set
3-8 Reps
-
7
Hip Abductor (Machine)
1 Set
3-8 Reps
-
8
Abs Crunch (Machine)
1 Set
3-8 Reps
-
Day 3
1
Single Arm Pec Deck Fly
2 Sets
3-8 Reps
-
2
Chest Supported Row (Machine)
1 Set
3-8 Reps
-
3
Seated Overhead Press
1 Set
3-8 Reps
-
4
Lat Pulldown (Single Arm)
2 Sets
3-8 Reps
-
5
Dip (Bodyweight)
1 Set
3-8 Reps
-
6
Preacher Curl (Dumbbell)
2 Sets
3-8 Reps
-
7
Unilateral Leg Extension
2 Sets
3-8 Reps
-
8
Single Leg Seated Hamstring Curl
2 Sets
3-8 Reps
-
9
Hip Adductor (Machine)
1 Set
3-8 Reps
-
10
Hip Abductor (Machine)
1 Set
3-8 Reps
-
11
Single Leg Calf Raise
2 Sets
3-8 Reps
-
Day 4
1
Squat (Smith Machine)
1 Set
3-8 Reps
-
2
Romanian Deadlift (Barbell)
1 Set
3-8 Reps
-
3
Single Leg Seated Hamstring Curl
2 Sets
3-8 Reps
-
4
Chest Supported Row (Machine)
1 Set
3-8 Reps
-
5
Single Arm Pec Deck Fly
2 Sets
3-8 Reps
-
6
Wide Grip Lat Pulldown
1 Set
3-8 Reps
-
7
Y Raise Cuffed
2 Sets
3-8 Reps
-
8
Carter Extension
2 Sets
3-8 Reps
-
9
Preacher Curl (Dumbbell)
2 Sets
3-8 Reps
-
10
Abs Crunch (Machine)
1 Set
3-8 Reps
-