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HILV Breakthrough

by Judge H.
1 athletes joined

Program Description

This program is designed for lifters who want maximum results with minimal wasted time. The focus is on high-intensity, low-volume training that prioritizes heavy, controlled lifts, strict movement patterns, and strategic exercise selection. By hitting each muscle group with 1–2 highly effective exercises per day and no more than three per week, the program delivers enough stimulus for growth without unnecessary fatigue or burnout. Each 45-minute session ensures efficiency, progression, and consistent strength gains while avoiding filler movements, junk volume, or exercises that don’t fit your body.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 01, 2025 02:01
  • Last Edited
    Dec 01, 2025 02:05
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.9%
Glutes
11.4%
Triceps
10.2%
Front Delts
10.2%
Quadriceps
8.5%
Upper Back
8.1%
Biceps
7.6%
Chest
6.8%
Lats
5.9%
Middle Delts
4.2%
Lower Back
3.8%
Abs
3.4%
Calves
2.5%
Abductors
1.7%
Rear Delts
1.7%
Forearms
1.3%
Adductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Press
2
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Hamstring Curl
2
8 reps
-
5
Calf Raise (Leg Press)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Press
2
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Hamstring Curl
2
8 reps
-
5
Calf Raise (Leg Press)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Press
2
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Hamstring Curl
2
8 reps
-
5
Calf Raise (Leg Press)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Press
2
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Hamstring Curl
2
8 reps
-
5
Calf Raise (Leg Press)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Press
2
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Hamstring Curl
2
8 reps
-
5
Calf Raise (Leg Press)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Press
2
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Hamstring Curl
2
8 reps
-
5
Calf Raise (Leg Press)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Press
2
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Hamstring Curl
2
8 reps
-
5
Calf Raise (Leg Press)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Press
2
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Hamstring Curl
2
8 reps
-
5
Calf Raise (Leg Press)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Press
2
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Hamstring Curl
2
8 reps
-
5
Calf Raise (Leg Press)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Press
2
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Hamstring Curl
2
8 reps
-
5
Calf Raise (Leg Press)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Press
2
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Hamstring Curl
2
8 reps
-
5
Calf Raise (Leg Press)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Press
2
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Hamstring Curl
2
8 reps
-
5
Calf Raise (Leg Press)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Press
2
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Hamstring Curl
2
8 reps
-
5
Calf Raise (Leg Press)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Press
2
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Hamstring Curl
2
8 reps
-
5
Calf Raise (Leg Press)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Press
2
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Hamstring Curl
2
8 reps
-
5
Calf Raise (Leg Press)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Press
2
8 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Hamstring Curl
2
8 reps
-
5
Calf Raise (Leg Press)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
-
2
Tricep Rope Push Down (Cable)
2
8 reps
-
3
Bicep Curl (Dumbbell)
2
8 reps
-
4
Concentration Curl
2
8 reps
-
5
Hammer Curl (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
-
2
Tricep Rope Push Down (Cable)
2
8 reps
-
3
Bicep Curl (Dumbbell)
2
8 reps
-
4
Concentration Curl
2
8 reps
-
5
Hammer Curl (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
-
2
Tricep Rope Push Down (Cable)
2
8 reps
-
3
Bicep Curl (Dumbbell)
2
8 reps
-
4
Concentration Curl
2
8 reps
-
5
Hammer Curl (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
-
2
Tricep Rope Push Down (Cable)
2
8 reps
-
3
Bicep Curl (Dumbbell)
2
8 reps
-
4
Concentration Curl
2
8 reps
-
5
Hammer Curl (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
-
2
Tricep Rope Push Down (Cable)
2
8 reps
-
3
Bicep Curl (Dumbbell)
2
8 reps
-
4
Concentration Curl
2
8 reps
-
5
Hammer Curl (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
-
2
Tricep Rope Push Down (Cable)
2
8 reps
-
3
Bicep Curl (Dumbbell)
2
8 reps
-
4
Concentration Curl
2
8 reps
-
5
Hammer Curl (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
-
2
Tricep Rope Push Down (Cable)
2
8 reps
-
3
Bicep Curl (Dumbbell)
2
8 reps
-
4
Concentration Curl
2
8 reps
-
5
Hammer Curl (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
-
2
Tricep Rope Push Down (Cable)
2
8 reps
-
3
Bicep Curl (Dumbbell)
2
8 reps
-
4
Concentration Curl
2
8 reps
-
5
Hammer Curl (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
-
2
Tricep Rope Push Down (Cable)
2
8 reps
-
3
Bicep Curl (Dumbbell)
2
8 reps
-
4
Concentration Curl
2
8 reps
-
5
Hammer Curl (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
-
2
Tricep Rope Push Down (Cable)
2
8 reps
-
3
Bicep Curl (Dumbbell)
2
8 reps
-
4
Concentration Curl
2
8 reps
-
5
Hammer Curl (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
-
2
Tricep Rope Push Down (Cable)
2
8 reps
-
3
Bicep Curl (Dumbbell)
2
8 reps
-
4
Concentration Curl
2
8 reps
-
5
Hammer Curl (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
-
2
Tricep Rope Push Down (Cable)
2
8 reps
-
3
Bicep Curl (Dumbbell)
2
8 reps
-
4
Concentration Curl
2
8 reps
-
5
Hammer Curl (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
-
2
Tricep Rope Push Down (Cable)
2
8 reps
-
3
Bicep Curl (Dumbbell)
2
8 reps
-
4
Concentration Curl
2
8 reps
-
5
Hammer Curl (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
-
2
Tricep Rope Push Down (Cable)
2
8 reps
-
3
Bicep Curl (Dumbbell)
2
8 reps
-
4
Concentration Curl
2
8 reps
-
5
Hammer Curl (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
-
2
Tricep Rope Push Down (Cable)
2
8 reps
-
3
Bicep Curl (Dumbbell)
2
8 reps
-
4
Concentration Curl
2
8 reps
-
5
Hammer Curl (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
-
2
Tricep Rope Push Down (Cable)
2
8 reps
-
3
Bicep Curl (Dumbbell)
2
8 reps
-
4
Concentration Curl
2
8 reps
-
5
Hammer Curl (Dumbbell)
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
-
2
Single Arm Row (Dumbbell)
2
8 reps
-
3
Lat Pulldown
1
8 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Rear Delt Fly (Machine)
1
8 reps
-
6
Upright Row (Dumbbell)
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
-
2
Single Arm Row (Dumbbell)
2
8 reps
-
3
Lat Pulldown
1
8 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Rear Delt Fly (Machine)
1
8 reps
-
6
Upright Row (Dumbbell)
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
-
2
Single Arm Row (Dumbbell)
2
8 reps
-
3
Lat Pulldown
1
8 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Rear Delt Fly (Machine)
1
8 reps
-
6
Upright Row (Dumbbell)
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
-
2
Single Arm Row (Dumbbell)
2
8 reps
-
3
Lat Pulldown
1
8 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Rear Delt Fly (Machine)
1
8 reps
-
6
Upright Row (Dumbbell)
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
-
2
Single Arm Row (Dumbbell)
2
8 reps
-
3
Lat Pulldown
1
8 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Rear Delt Fly (Machine)
1
8 reps
-
6
Upright Row (Dumbbell)
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
-
2
Single Arm Row (Dumbbell)
2
8 reps
-
3
Lat Pulldown
1
8 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Rear Delt Fly (Machine)
1
8 reps
-
6
Upright Row (Dumbbell)
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
-
2
Single Arm Row (Dumbbell)
2
8 reps
-
3
Lat Pulldown
1
8 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Rear Delt Fly (Machine)
1
8 reps
-
6
Upright Row (Dumbbell)
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
-
2
Single Arm Row (Dumbbell)
2
8 reps
-
3
Lat Pulldown
1
8 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Rear Delt Fly (Machine)
1
8 reps
-
6
Upright Row (Dumbbell)
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
-
2
Single Arm Row (Dumbbell)
2
8 reps
-
3
Lat Pulldown
1
8 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Rear Delt Fly (Machine)
1
8 reps
-
6
Upright Row (Dumbbell)
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
-
2
Single Arm Row (Dumbbell)
2
8 reps
-
3
Lat Pulldown
1
8 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Rear Delt Fly (Machine)
1
8 reps
-
6
Upright Row (Dumbbell)
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
-
2
Single Arm Row (Dumbbell)
2
8 reps
-
3
Lat Pulldown
1
8 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Rear Delt Fly (Machine)
1
8 reps
-
6
Upright Row (Dumbbell)
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
-
2
Single Arm Row (Dumbbell)
2
8 reps
-
3
Lat Pulldown
1
8 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Rear Delt Fly (Machine)
1
8 reps
-
6
Upright Row (Dumbbell)
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
-
2
Single Arm Row (Dumbbell)
2
8 reps
-
3
Lat Pulldown
1
8 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Rear Delt Fly (Machine)
1
8 reps
-
6
Upright Row (Dumbbell)
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
-
2
Single Arm Row (Dumbbell)
2
8 reps
-
3
Lat Pulldown
1
8 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Rear Delt Fly (Machine)
1
8 reps
-
6
Upright Row (Dumbbell)
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
-
2
Single Arm Row (Dumbbell)
2
8 reps
-
3
Lat Pulldown
1
8 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Rear Delt Fly (Machine)
1
8 reps
-
6
Upright Row (Dumbbell)
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
-
2
Single Arm Row (Dumbbell)
2
8 reps
-
3
Lat Pulldown
1
8 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Rear Delt Fly (Machine)
1
8 reps
-
6
Upright Row (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8 reps
-
2
Hack Squat
2
8 reps
-
3
Hip Thrust (Machine)
2
8 reps
-
4
Hamstring Curl
1
8 reps
-
5
Calf Raise (Leg Press)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8 reps
-
2
Hack Squat
2
8 reps
-
3
Hip Thrust (Machine)
2
8 reps
-
4
Hamstring Curl
1
8 reps
-
5
Calf Raise (Leg Press)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8 reps
-
2
Hack Squat
2
8 reps
-
3
Hip Thrust (Machine)
2
8 reps
-
4
Hamstring Curl
1
8 reps
-
5
Calf Raise (Leg Press)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8 reps
-
2
Hack Squat
2
8 reps
-
3
Hip Thrust (Machine)
2
8 reps
-
4
Hamstring Curl
1
8 reps
-
5
Calf Raise (Leg Press)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8 reps
-
2
Hack Squat
2
8 reps
-
3
Hip Thrust (Machine)
2
8 reps
-
4
Hamstring Curl
1
8 reps
-
5
Calf Raise (Leg Press)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8 reps
-
2
Hack Squat
2
8 reps
-
3
Hip Thrust (Machine)
2
8 reps
-
4
Hamstring Curl
1
8 reps
-
5
Calf Raise (Leg Press)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8 reps
-
2
Hack Squat
2
8 reps
-
3
Hip Thrust (Machine)
2
8 reps
-
4
Hamstring Curl
1
8 reps
-
5
Calf Raise (Leg Press)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8 reps
-
2
Hack Squat
2
8 reps
-
3
Hip Thrust (Machine)
2
8 reps
-
4
Hamstring Curl
1
8 reps
-
5
Calf Raise (Leg Press)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8 reps
-
2
Hack Squat
2
8 reps
-
3
Hip Thrust (Machine)
2
8 reps
-
4
Hamstring Curl
1
8 reps
-
5
Calf Raise (Leg Press)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8 reps
-
2
Hack Squat
2
8 reps
-
3
Hip Thrust (Machine)
2
8 reps
-
4
Hamstring Curl
1
8 reps
-
5
Calf Raise (Leg Press)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8 reps
-
2
Hack Squat
2
8 reps
-
3
Hip Thrust (Machine)
2
8 reps
-
4
Hamstring Curl
1
8 reps
-
5
Calf Raise (Leg Press)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8 reps
-
2
Hack Squat
2
8 reps
-
3
Hip Thrust (Machine)
2
8 reps
-
4
Hamstring Curl
1
8 reps
-
5
Calf Raise (Leg Press)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8 reps
-
2
Hack Squat
2
8 reps
-
3
Hip Thrust (Machine)
2
8 reps
-
4
Hamstring Curl
1
8 reps
-
5
Calf Raise (Leg Press)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8 reps
-
2
Hack Squat
2
8 reps
-
3
Hip Thrust (Machine)
2
8 reps
-
4
Hamstring Curl
1
8 reps
-
5
Calf Raise (Leg Press)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8 reps
-
2
Hack Squat
2
8 reps
-
3
Hip Thrust (Machine)
2
8 reps
-
4
Hamstring Curl
1
8 reps
-
5
Calf Raise (Leg Press)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8 reps
-
2
Hack Squat
2
8 reps
-
3
Hip Thrust (Machine)
2
8 reps
-
4
Hamstring Curl
1
8 reps
-
5
Calf Raise (Leg Press)
2
8 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
3
Seated Row (Cable)
1 Set
1 Set
8 Reps
8 Reps
-
-
4
Lat Pulldown
1 Set
1 Set
8 Reps
8 Reps
-
-
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
6
Shrug (Dumbbell)
1 Set
8 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
2
Leg Press
1 Set
1 Set
8 Reps
8 Reps
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
4
Hamstring Curl
1 Set
1 Set
8 Reps
8 Reps
-
-
5
Calf Raise (Leg Press)
1 Set
8 Reps
-
Day 3
1
Bench Press (Close Grip)
1 Set
1 Set
8 Reps
8 Reps
-
-
2
Tricep Rope Push Down (Cable)
1 Set
1 Set
8 Reps
8 Reps
-
-
3
Bicep Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
4
Concentration Curl
1 Set
1 Set
8 Reps
8 Reps
-
-
5
Hammer Curl (Dumbbell)
1 Set
8 Reps
-
Day 4
1
Chest Press (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
2
Single Arm Row (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
3
Lat Pulldown
1 Set
8 Reps
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
5
Rear Delt Fly (Machine)
1 Set
8 Reps
-
6
Upright Row (Dumbbell)
1 Set
8 Reps
-
Day 5
1
Leg Press (45 Degrees)
1 Set
1 Set
8 Reps
8 Reps
-
-
2
Hack Squat
1 Set
1 Set
8 Reps
8 Reps
-
-
3
Hip Thrust (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
4
Hamstring Curl
1 Set
8 Reps
-
5
Calf Raise (Leg Press)
1 Set
1 Set
8 Reps
8 Reps
-
-