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jaking my PP LUL

by Jacob Morningstar
1 athletes joined

Program Description

Start jakingit to get big muscle

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 08, 2026 04:44
  • Last Edited
    Jan 08, 2026 11:10
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Quadriceps
12.6%
Hamstrings
12.6%
Glutes
10.5%
Front Delts
10.2%
Chest
7.7%
Upper Back
4.9%
Biceps
4.9%
Middle Delts
4.2%
Abs
4.2%
Calves
4.2%
Lats
2.8%
Rear Delts
2.1%
Lower Back
2.1%
Forearms
1.8%
Adductors
1.1%
Abductors
0.7%
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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
Bench Press (Dumbbell)
3
6-10 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Tricep Extension (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Tricep Extension (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Tricep Extension (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Tricep Extension (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Tricep Extension (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Tricep Extension (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Tricep Extension (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Tricep Extension (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Tricep Extension (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Tricep Extension (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Tricep Extension (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Tricep Extension (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Iso-Lateral Row
3
8-12 reps
-
2
Lat Pulldown (Machine)
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
6
Wrist Curl (Cable)
2
15-20 reps
-
7
Reverse Wrist Curl (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Iso-Lateral Row
3
8-12 reps
-
2
Lat Pulldown (Machine)
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
6
Wrist Curl (Cable)
2
15-20 reps
-
7
Reverse Wrist Curl (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Iso-Lateral Row
3
8-12 reps
-
2
Lat Pulldown (Machine)
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
6
Wrist Curl (Cable)
2
15-20 reps
-
7
Reverse Wrist Curl (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Iso-Lateral Row
3
8-12 reps
-
2
Lat Pulldown (Machine)
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
6
Wrist Curl (Cable)
2
15-20 reps
-
7
Reverse Wrist Curl (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Iso-Lateral Row
3
8-12 reps
-
2
Lat Pulldown (Machine)
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
6
Wrist Curl (Cable)
2
15-20 reps
-
7
Reverse Wrist Curl (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Iso-Lateral Row
3
8-12 reps
-
2
Lat Pulldown (Machine)
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
6
Wrist Curl (Cable)
2
15-20 reps
-
7
Reverse Wrist Curl (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Iso-Lateral Row
3
8-12 reps
-
2
Lat Pulldown (Machine)
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
6
Wrist Curl (Cable)
2
15-20 reps
-
7
Reverse Wrist Curl (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Iso-Lateral Row
3
8-12 reps
-
2
Lat Pulldown (Machine)
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
6
Wrist Curl (Cable)
2
15-20 reps
-
7
Reverse Wrist Curl (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Iso-Lateral Row
3
8-12 reps
-
2
Lat Pulldown (Machine)
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
6
Wrist Curl (Cable)
2
15-20 reps
-
7
Reverse Wrist Curl (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Iso-Lateral Row
3
8-12 reps
-
2
Lat Pulldown (Machine)
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
6
Wrist Curl (Cable)
2
15-20 reps
-
7
Reverse Wrist Curl (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Iso-Lateral Row
3
8-12 reps
-
2
Lat Pulldown (Machine)
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
6
Wrist Curl (Cable)
2
15-20 reps
-
7
Reverse Wrist Curl (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Iso-Lateral Row
3
8-12 reps
-
2
Lat Pulldown (Machine)
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
6
Wrist Curl (Cable)
2
15-20 reps
-
7
Reverse Wrist Curl (Cable)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Hack Squat
3
8-12 reps
-
3
Single Leg Press
2
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Hack Squat
3
8-12 reps
-
3
Single Leg Press
2
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Hack Squat
3
8-12 reps
-
3
Single Leg Press
2
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Hack Squat
3
8-12 reps
-
3
Single Leg Press
2
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Hack Squat
3
8-12 reps
-
3
Single Leg Press
2
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Hack Squat
3
8-12 reps
-
3
Single Leg Press
2
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Hack Squat
3
8-12 reps
-
3
Single Leg Press
2
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Hack Squat
3
8-12 reps
-
3
Single Leg Press
2
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Hack Squat
3
8-12 reps
-
3
Single Leg Press
2
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Hack Squat
3
8-12 reps
-
3
Single Leg Press
2
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Hack Squat
3
8-12 reps
-
3
Single Leg Press
2
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Hack Squat
3
8-12 reps
-
3
Single Leg Press
2
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown (Machine)
3
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5A
Tricep Extension (Machine)
2
12-15 reps
-
5B
Bicep Curl (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown (Machine)
3
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5A
Tricep Extension (Machine)
2
12-15 reps
-
5B
Bicep Curl (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown (Machine)
3
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5A
Tricep Extension (Machine)
2
12-15 reps
-
5B
Bicep Curl (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown (Machine)
3
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5A
Tricep Extension (Machine)
2
12-15 reps
-
5B
Bicep Curl (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown (Machine)
3
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5A
Tricep Extension (Machine)
2
12-15 reps
-
5B
Bicep Curl (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown (Machine)
3
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5A
Tricep Extension (Machine)
2
12-15 reps
-
5B
Bicep Curl (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown (Machine)
3
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5A
Tricep Extension (Machine)
2
12-15 reps
-
5B
Bicep Curl (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown (Machine)
3
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5A
Tricep Extension (Machine)
2
12-15 reps
-
5B
Bicep Curl (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown (Machine)
3
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5A
Tricep Extension (Machine)
2
12-15 reps
-
5B
Bicep Curl (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown (Machine)
3
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5A
Tricep Extension (Machine)
2
12-15 reps
-
5B
Bicep Curl (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown (Machine)
3
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5A
Tricep Extension (Machine)
2
12-15 reps
-
5B
Bicep Curl (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Lat Pulldown (Machine)
3
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
3
15-20 reps
-
5A
Tricep Extension (Machine)
2
12-15 reps
-
5B
Bicep Curl (Machine)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Press
2
8-12 reps
-
4
Single Leg Press
2
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Press
2
8-12 reps
-
4
Single Leg Press
2
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Press
2
8-12 reps
-
4
Single Leg Press
2
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Press
2
8-12 reps
-
4
Single Leg Press
2
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Press
2
8-12 reps
-
4
Single Leg Press
2
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Press
2
8-12 reps
-
4
Single Leg Press
2
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Press
2
8-12 reps
-
4
Single Leg Press
2
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Press
2
8-12 reps
-
4
Single Leg Press
2
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Press
2
8-12 reps
-
4
Single Leg Press
2
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Press
2
8-12 reps
-
4
Single Leg Press
2
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Press
2
8-12 reps
-
4
Single Leg Press
2
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Press
2
8-12 reps
-
4
Single Leg Press
2
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
4
Chest Fly (Cable)
2 Sets
12-15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
6
Tricep Extension (Machine)
2 Sets
12-15 Reps
-
Day 2
1
Iso-Lateral Row
3 Sets
8-12 Reps
-
2
Lat Pulldown (Machine)
3 Sets
8-12 Reps
-
3
Chest Supported Row (Machine)
2 Sets
10-12 Reps
-
4
Face Pull
3 Sets
15-20 Reps
-
5
Bicep Curl (Machine)
3 Sets
8-12 Reps
-
6
Wrist Curl (Cable)
2 Sets
15-20 Reps
-
7
Reverse Wrist Curl (Cable)
2 Sets
15-20 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
-
2
Hack Squat
3 Sets
8-12 Reps
-
3
Single Leg Press
2 Sets
10-15 Reps
-
4
Leg Extension
3 Sets
15-20 Reps
-
5
Seated Calf Raise
3 Sets
10-15 Reps
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Lat Pulldown (Machine)
3 Sets
6-10 Reps
-
3
Chest Supported Row (Machine)
2 Sets
8-12 Reps
-
4
Lateral Raise (Machine)
3 Sets
15-20 Reps
-
5A
Tricep Extension (Machine)
2 Sets
12-15 Reps
-
5B
Bicep Curl (Machine)
2 Sets
8-12 Reps
-
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Leg Curl
3 Sets
10-15 Reps
-
3
Leg Press
2 Sets
8-12 Reps
-
4
Single Leg Press
2 Sets
10-15 Reps
-
5
Seated Calf Raise
3 Sets
15-20 Reps
-