logo
BoostcampPNG

2 Upper Body / 2 Lower Body Split (2)

by Hal MacKenzie

Program Description

Get jacked

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 14, 2025 11:44
  • Last Edited
    Sep 15, 2025 01:33
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.8%
Triceps
11.8%
Abs
11.1%
Chest
10.4%
Hamstrings
9.7%
Lats
9%
Biceps
6.9%
Front Delts
6.9%
Quadriceps
6.9%
Glutes
6.2%
Middle Delts
4.2%
Calves
3.5%
Forearms
0.7%
Lower Back
0.7%
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
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 (Smith Machine)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Arnold Press
3
6-8 reps
-
4
Lat Machine Parallel Grip
3
10-12 reps
-
5
Incline Chest Press (Machine)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
8-10 reps
-
7
Cross Cable Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Arnold Press
3
6-8 reps
-
4
Lat Machine Parallel Grip
3
10-12 reps
-
5
Incline Chest Press (Machine)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
8-10 reps
-
7
Cross Cable Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Arnold Press
3
6-8 reps
-
4
Lat Machine Parallel Grip
3
10-12 reps
-
5
Incline Chest Press (Machine)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
8-10 reps
-
7
Cross Cable Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Arnold Press
3
6-8 reps
-
4
Lat Machine Parallel Grip
3
10-12 reps
-
5
Incline Chest Press (Machine)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
8-10 reps
-
7
Cross Cable Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Arnold Press
3
6-8 reps
-
4
Lat Machine Parallel Grip
3
10-12 reps
-
5
Incline Chest Press (Machine)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
8-10 reps
-
7
Cross Cable Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Arnold Press
3
6-8 reps
-
4
Lat Machine Parallel Grip
3
10-12 reps
-
5
Incline Chest Press (Machine)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
8-10 reps
-
7
Cross Cable Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Arnold Press
3
6-8 reps
-
4
Lat Machine Parallel Grip
3
10-12 reps
-
5
Incline Chest Press (Machine)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
8-10 reps
-
7
Cross Cable Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Arnold Press
3
6-8 reps
-
4
Lat Machine Parallel Grip
3
10-12 reps
-
5
Incline Chest Press (Machine)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
8-10 reps
-
7
Cross Cable Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Arnold Press
3
6-8 reps
-
4
Lat Machine Parallel Grip
3
10-12 reps
-
5
Incline Chest Press (Machine)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
8-10 reps
-
7
Cross Cable Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Arnold Press
3
6-8 reps
-
4
Lat Machine Parallel Grip
3
10-12 reps
-
5
Incline Chest Press (Machine)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
8-10 reps
-
7
Cross Cable Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Arnold Press
3
6-8 reps
-
4
Lat Machine Parallel Grip
3
10-12 reps
-
5
Incline Chest Press (Machine)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
8-10 reps
-
7
Cross Cable Tricep Kickback
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Arnold Press
3
6-8 reps
-
4
Lat Machine Parallel Grip
3
10-12 reps
-
5
Incline Chest Press (Machine)
3
8-10 reps
-
6
Hammer Curl (Cable)
3
8-10 reps
-
7
Cross Cable Tricep Kickback
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Trap Bar Deadlift
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Cannonball Leg Press
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Standing Calf Raise Machine
3
10-12 reps
-
6
Leg Raise (Captain's Chair)
3
13-15 reps
-
7
Side Plank Dip
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Trap Bar Deadlift
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Cannonball Leg Press
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Standing Calf Raise Machine
3
10-12 reps
-
6
Leg Raise (Captain's Chair)
3
13-15 reps
-
7
Side Plank Dip
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Trap Bar Deadlift
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Cannonball Leg Press
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Standing Calf Raise Machine
3
10-12 reps
-
6
Leg Raise (Captain's Chair)
3
13-15 reps
-
7
Side Plank Dip
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Trap Bar Deadlift
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Cannonball Leg Press
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Standing Calf Raise Machine
3
10-12 reps
-
6
Leg Raise (Captain's Chair)
3
13-15 reps
-
7
Side Plank Dip
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Trap Bar Deadlift
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Cannonball Leg Press
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Standing Calf Raise Machine
3
10-12 reps
-
6
Leg Raise (Captain's Chair)
3
13-15 reps
-
7
Side Plank Dip
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Trap Bar Deadlift
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Cannonball Leg Press
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Standing Calf Raise Machine
3
10-12 reps
-
6
Leg Raise (Captain's Chair)
3
13-15 reps
-
7
Side Plank Dip
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Trap Bar Deadlift
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Cannonball Leg Press
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Standing Calf Raise Machine
3
10-12 reps
-
6
Leg Raise (Captain's Chair)
3
13-15 reps
-
7
Side Plank Dip
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Trap Bar Deadlift
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Cannonball Leg Press
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Standing Calf Raise Machine
3
10-12 reps
-
6
Leg Raise (Captain's Chair)
3
13-15 reps
-
7
Side Plank Dip
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Trap Bar Deadlift
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Cannonball Leg Press
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Standing Calf Raise Machine
3
10-12 reps
-
6
Leg Raise (Captain's Chair)
3
13-15 reps
-
7
Side Plank Dip
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Trap Bar Deadlift
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Cannonball Leg Press
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Standing Calf Raise Machine
3
10-12 reps
-
6
Leg Raise (Captain's Chair)
3
13-15 reps
-
7
Side Plank Dip
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Trap Bar Deadlift
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Cannonball Leg Press
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Standing Calf Raise Machine
3
10-12 reps
-
6
Leg Raise (Captain's Chair)
3
13-15 reps
-
7
Side Plank Dip
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Trap Bar Deadlift
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Cannonball Leg Press
3
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Standing Calf Raise Machine
3
10-12 reps
-
6
Leg Raise (Captain's Chair)
3
13-15 reps
-
7
Side Plank Dip
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
3
10-12 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Seated Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Seated Incline Bicep Curl
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
3
10-12 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Seated Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Seated Incline Bicep Curl
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
3
10-12 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Seated Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Seated Incline Bicep Curl
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
3
10-12 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Seated Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Seated Incline Bicep Curl
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
3
10-12 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Seated Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Seated Incline Bicep Curl
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
3
10-12 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Seated Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Seated Incline Bicep Curl
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
3
10-12 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Seated Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Seated Incline Bicep Curl
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
3
10-12 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Seated Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Seated Incline Bicep Curl
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
3
10-12 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Seated Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Seated Incline Bicep Curl
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
3
10-12 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Seated Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Seated Incline Bicep Curl
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
3
10-12 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Seated Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Seated Incline Bicep Curl
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
3
10-12 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Seated Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Seated Incline Bicep Curl
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat Machine (Leg Sled)
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Calf Raise (Leg Press)
3
10-12 reps
-
5
Hip Thrust (Machine)
3
8-10 reps
-
6
Ab Wheel
3
8-10 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat Machine (Leg Sled)
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Calf Raise (Leg Press)
3
10-12 reps
-
5
Hip Thrust (Machine)
3
8-10 reps
-
6
Ab Wheel
3
8-10 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat Machine (Leg Sled)
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Calf Raise (Leg Press)
3
10-12 reps
-
5
Hip Thrust (Machine)
3
8-10 reps
-
6
Ab Wheel
3
8-10 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat Machine (Leg Sled)
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Calf Raise (Leg Press)
3
10-12 reps
-
5
Hip Thrust (Machine)
3
8-10 reps
-
6
Ab Wheel
3
8-10 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat Machine (Leg Sled)
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Calf Raise (Leg Press)
3
10-12 reps
-
5
Hip Thrust (Machine)
3
8-10 reps
-
6
Ab Wheel
3
8-10 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat Machine (Leg Sled)
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Calf Raise (Leg Press)
3
10-12 reps
-
5
Hip Thrust (Machine)
3
8-10 reps
-
6
Ab Wheel
3
8-10 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat Machine (Leg Sled)
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Calf Raise (Leg Press)
3
10-12 reps
-
5
Hip Thrust (Machine)
3
8-10 reps
-
6
Ab Wheel
3
8-10 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat Machine (Leg Sled)
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Calf Raise (Leg Press)
3
10-12 reps
-
5
Hip Thrust (Machine)
3
8-10 reps
-
6
Ab Wheel
3
8-10 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat Machine (Leg Sled)
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Calf Raise (Leg Press)
3
10-12 reps
-
5
Hip Thrust (Machine)
3
8-10 reps
-
6
Ab Wheel
3
8-10 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat Machine (Leg Sled)
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Calf Raise (Leg Press)
3
10-12 reps
-
5
Hip Thrust (Machine)
3
8-10 reps
-
6
Ab Wheel
3
8-10 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat Machine (Leg Sled)
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Calf Raise (Leg Press)
3
10-12 reps
-
5
Hip Thrust (Machine)
3
8-10 reps
-
6
Ab Wheel
3
8-10 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat Machine (Leg Sled)
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Calf Raise (Leg Press)
3
10-12 reps
-
5
Hip Thrust (Machine)
3
8-10 reps
-
6
Ab Wheel
3
8-10 reps
-
7
Cable Crunch
3
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)
3 Sets
8-10 Reps
-
2
Seated Row (Cable)
3 Sets
10-12 Reps
-
3
Arnold Press
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
4
Lat Machine Parallel Grip
3 Sets
10-12 Reps
-
5
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
6
Hammer Curl (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
7
Cross Cable Tricep Kickback
3 Sets
10-12 Reps
-
Day 2
1
Deficit Trap Bar Deadlift
3 Sets
10-12 Reps
-
2
Leg Curl
3 Sets
10-12 Reps
-
3
Cannonball Leg Press
3 Sets
10-12 Reps
-
4
Leg Extension
3 Sets
10-12 Reps
-
5
Standing Calf Raise Machine
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
13-15 Reps
13-15 Reps
13-15 Reps
-
-
-
7
Side Plank Dip
3 Sets
15-30 Reps
-
Day 3
1
Smith Machine Shoulder Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
T-Bar Row
3 Sets
10-12 Reps
-
3
Chest Press (Machine)
3 Sets
10-12 Reps
-
4
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
5
Seated Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Seated Incline Bicep Curl
3 Sets
10-12 Reps
-
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 4
1
Hack Squat Machine (Leg Sled)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
Lying Leg Curl
3 Sets
8-10 Reps
-
3
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
-
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Hip Thrust (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
6
Ab Wheel
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
7
Cable Crunch
3 Sets
10-12 Reps
-