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X-frame blueprint

by Richard W.

Program Description

The purpose of this program is to systematically build an X-frame physique - a classic aesthetic shape defined by -Wide, round delts -A broad upper back and lats -A tight muscular waist -Strong, full glutes and legs that support the overall shape.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 20, 2025 10:49
  • Last Edited
    Nov 20, 2025 12:09
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Seated Lateral Raise (Dumbell) 10-15 Reps
3
-
2
Overhead Press (Smith Machine) 6-10 Reps
3
-
3
Incline Y Raise 12-15 Reps
2
-
4
Low Incline Chest Press 8-12 Reps
2
-
5
Chest Supported (Neutral Grip) Row 8-12 Reps
3
-
6
Single Arm Cable Pull Down 10-15 Reps
2
-
7
High To Low Cable Fly 10-15 Reps
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Lateral Raise (Dumbell) 10-15 Reps
3
-
2
Overhead Press (Smith Machine) 6-10 Reps
3
-
3
Incline Y Raise 12-15 Reps
2
-
4
Low Incline Chest Press 8-12 Reps
2
-
5
Chest Supported (Neutral Grip) Row 8-12 Reps
3
-
6
Single Arm Cable Pull Down 10-15 Reps
2
-
7
High To Low Cable Fly 10-15 Reps
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Lateral Raise (Dumbell) 10-15 Reps
3
-
2
Overhead Press (Smith Machine) 6-10 Reps
3
-
3
Incline Y Raise 12-15 Reps
2
-
4
Low Incline Chest Press 8-12 Reps
2
-
5
Chest Supported (Neutral Grip) Row 8-12 Reps
3
-
6
Single Arm Cable Pull Down 10-15 Reps
2
-
7
High To Low Cable Fly 10-15 Reps
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Lateral Raise (Dumbell) 10-15 Reps
3
-
2
Overhead Press (Smith Machine) 6-10 Reps
3
-
3
Incline Y Raise 12-15 Reps
2
-
4
Low Incline Chest Press 8-12 Reps
2
-
5
Chest Supported (Neutral Grip) Row 8-12 Reps
3
-
6
Single Arm Cable Pull Down 10-15 Reps
2
-
7
High To Low Cable Fly 10-15 Reps
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Lateral Raise (Dumbell) 10-15 Reps
3
-
2
Overhead Press (Smith Machine) 6-10 Reps
3
-
3
Incline Y Raise 12-15 Reps
2
-
4
Low Incline Chest Press 8-12 Reps
2
-
5
Chest Supported (Neutral Grip) Row 8-12 Reps
3
-
6
Single Arm Cable Pull Down 10-15 Reps
2
-
7
High To Low Cable Fly 10-15 Reps
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Lateral Raise (Dumbell) 10-15 Reps
3
-
2
Overhead Press (Smith Machine) 6-10 Reps
3
-
3
Incline Y Raise 12-15 Reps
2
-
4
Low Incline Chest Press 8-12 Reps
2
-
5
Chest Supported (Neutral Grip) Row 8-12 Reps
3
-
6
Single Arm Cable Pull Down 10-15 Reps
2
-
7
High To Low Cable Fly 10-15 Reps
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Lateral Raise (Dumbell) 10-15 Reps
3
-
2
Overhead Press (Smith Machine) 6-10 Reps
3
-
3
Incline Y Raise 12-15 Reps
2
-
4
Low Incline Chest Press 8-12 Reps
2
-
5
Chest Supported (Neutral Grip) Row 8-12 Reps
3
-
6
Single Arm Cable Pull Down 10-15 Reps
2
-
7
High To Low Cable Fly 10-15 Reps
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Lateral Raise (Dumbell) 10-15 Reps
3
-
2
Overhead Press (Smith Machine) 6-10 Reps
3
-
3
Incline Y Raise 12-15 Reps
2
-
4
Low Incline Chest Press 8-12 Reps
2
-
5
Chest Supported (Neutral Grip) Row 8-12 Reps
3
-
6
Single Arm Cable Pull Down 10-15 Reps
2
-
7
High To Low Cable Fly 10-15 Reps
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Lateral Raise (Dumbell) 10-15 Reps
3
-
2
Overhead Press (Smith Machine) 6-10 Reps
3
-
3
Incline Y Raise 12-15 Reps
2
-
4
Low Incline Chest Press 8-12 Reps
2
-
5
Chest Supported (Neutral Grip) Row 8-12 Reps
3
-
6
Single Arm Cable Pull Down 10-15 Reps
2
-
7
High To Low Cable Fly 10-15 Reps
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Lateral Raise (Dumbell) 10-15 Reps
3
-
2
Overhead Press (Smith Machine) 6-10 Reps
3
-
3
Incline Y Raise 12-15 Reps
2
-
4
Low Incline Chest Press 8-12 Reps
2
-
5
Chest Supported (Neutral Grip) Row 8-12 Reps
3
-
6
Single Arm Cable Pull Down 10-15 Reps
2
-
7
High To Low Cable Fly 10-15 Reps
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Lateral Raise (Dumbell) 10-15 Reps
3
-
2
Overhead Press (Smith Machine) 6-10 Reps
3
-
3
Incline Y Raise 12-15 Reps
2
-
4
Low Incline Chest Press 8-12 Reps
2
-
5
Chest Supported (Neutral Grip) Row 8-12 Reps
3
-
6
Single Arm Cable Pull Down 10-15 Reps
2
-
7
High To Low Cable Fly 10-15 Reps
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Lateral Raise (Dumbell) 10-15 Reps
3
-
2
Overhead Press (Smith Machine) 6-10 Reps
3
-
3
Incline Y Raise 12-15 Reps
2
-
4
Low Incline Chest Press 8-12 Reps
2
-
5
Chest Supported (Neutral Grip) Row 8-12 Reps
3
-
6
Single Arm Cable Pull Down 10-15 Reps
2
-
7
High To Low Cable Fly 10-15 Reps
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Row 6-10 Reps
3
-
2
Wide Neutral Grip Lat Pull Down 8-12
2
-
3
Chest Supported Row 8-12
2
-
4
Straight Arm Pulldown 12-15 Reps
2
-
5
Incline Curl (Dumbbell) 8-12 Reps
2
-
6
Bicep Cable Curl (12-15)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Row 6-10 Reps
3
-
2
Wide Neutral Grip Lat Pull Down 8-12
2
-
3
Chest Supported Row 8-12
2
-
4
Straight Arm Pulldown 12-15 Reps
2
-
5
Incline Curl (Dumbbell) 8-12 Reps
2
-
6
Bicep Cable Curl (12-15)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Row 6-10 Reps
3
-
2
Wide Neutral Grip Lat Pull Down 8-12
2
-
3
Chest Supported Row 8-12
2
-
4
Straight Arm Pulldown 12-15 Reps
2
-
5
Incline Curl (Dumbbell) 8-12 Reps
2
-
6
Bicep Cable Curl (12-15)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Row 6-10 Reps
3
-
2
Wide Neutral Grip Lat Pull Down 8-12
2
-
3
Chest Supported Row 8-12
2
-
4
Straight Arm Pulldown 12-15 Reps
2
-
5
Incline Curl (Dumbbell) 8-12 Reps
2
-
6
Bicep Cable Curl (12-15)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Row 6-10 Reps
3
-
2
Wide Neutral Grip Lat Pull Down 8-12
2
-
3
Chest Supported Row 8-12
2
-
4
Straight Arm Pulldown 12-15 Reps
2
-
5
Incline Curl (Dumbbell) 8-12 Reps
2
-
6
Bicep Cable Curl (12-15)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Row 6-10 Reps
3
-
2
Wide Neutral Grip Lat Pull Down 8-12
2
-
3
Chest Supported Row 8-12
2
-
4
Straight Arm Pulldown 12-15 Reps
2
-
5
Incline Curl (Dumbbell) 8-12 Reps
2
-
6
Bicep Cable Curl (12-15)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Row 6-10 Reps
3
-
2
Wide Neutral Grip Lat Pull Down 8-12
2
-
3
Chest Supported Row 8-12
2
-
4
Straight Arm Pulldown 12-15 Reps
2
-
5
Incline Curl (Dumbbell) 8-12 Reps
2
-
6
Bicep Cable Curl (12-15)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Row 6-10 Reps
3
-
2
Wide Neutral Grip Lat Pull Down 8-12
2
-
3
Chest Supported Row 8-12
2
-
4
Straight Arm Pulldown 12-15 Reps
2
-
5
Incline Curl (Dumbbell) 8-12 Reps
2
-
6
Bicep Cable Curl (12-15)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Row 6-10 Reps
3
-
2
Wide Neutral Grip Lat Pull Down 8-12
2
-
3
Chest Supported Row 8-12
2
-
4
Straight Arm Pulldown 12-15 Reps
2
-
5
Incline Curl (Dumbbell) 8-12 Reps
2
-
6
Bicep Cable Curl (12-15)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Row 6-10 Reps
3
-
2
Wide Neutral Grip Lat Pull Down 8-12
2
-
3
Chest Supported Row 8-12
2
-
4
Straight Arm Pulldown 12-15 Reps
2
-
5
Incline Curl (Dumbbell) 8-12 Reps
2
-
6
Bicep Cable Curl (12-15)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Row 6-10 Reps
3
-
2
Wide Neutral Grip Lat Pull Down 8-12
2
-
3
Chest Supported Row 8-12
2
-
4
Straight Arm Pulldown 12-15 Reps
2
-
5
Incline Curl (Dumbbell) 8-12 Reps
2
-
6
Bicep Cable Curl (12-15)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T Bar Row 6-10 Reps
3
-
2
Wide Neutral Grip Lat Pull Down 8-12
2
-
3
Chest Supported Row 8-12
2
-
4
Straight Arm Pulldown 12-15 Reps
2
-
5
Incline Curl (Dumbbell) 8-12 Reps
2
-
6
Bicep Cable Curl (12-15)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl 8-12 Reps
3
-
2
Romanian Deadlift 6-10 Reps
3
-
3
Glute Step Ups 8-12 Reps
2
-
4
Leg Press (Glute/Adductor Biased) 10-15 Reps
2
-
5
Hyperextension (Glute Focused) 12-15 Reps
2
-
6
Calf Raise (15-20)
3
-
7
ABS
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl 8-12 Reps
3
-
2
Romanian Deadlift 6-10 Reps
3
-
3
Glute Step Ups 8-12 Reps
2
-
4
Leg Press (Glute/Adductor Biased) 10-15 Reps
2
-
5
Hyperextension (Glute Focused) 12-15 Reps
2
-
6
Calf Raise (15-20)
3
-
7
ABS
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl 8-12 Reps
3
-
2
Romanian Deadlift 6-10 Reps
3
-
3
Glute Step Ups 8-12 Reps
2
-
4
Leg Press (Glute/Adductor Biased) 10-15 Reps
2
-
5
Hyperextension (Glute Focused) 12-15 Reps
2
-
6
Calf Raise (15-20)
3
-
7
ABS
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl 8-12 Reps
3
-
2
Romanian Deadlift 6-10 Reps
3
-
3
Glute Step Ups 8-12 Reps
2
-
4
Leg Press (Glute/Adductor Biased) 10-15 Reps
2
-
5
Hyperextension (Glute Focused) 12-15 Reps
2
-
6
Calf Raise (15-20)
3
-
7
ABS
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl 8-12 Reps
3
-
2
Romanian Deadlift 6-10 Reps
3
-
3
Glute Step Ups 8-12 Reps
2
-
4
Leg Press (Glute/Adductor Biased) 10-15 Reps
2
-
5
Hyperextension (Glute Focused) 12-15 Reps
2
-
6
Calf Raise (15-20)
3
-
7
ABS
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl 8-12 Reps
3
-
2
Romanian Deadlift 6-10 Reps
3
-
3
Glute Step Ups 8-12 Reps
2
-
4
Leg Press (Glute/Adductor Biased) 10-15 Reps
2
-
5
Hyperextension (Glute Focused) 12-15 Reps
2
-
6
Calf Raise (15-20)
3
-
7
ABS
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl 8-12 Reps
3
-
2
Romanian Deadlift 6-10 Reps
3
-
3
Glute Step Ups 8-12 Reps
2
-
4
Leg Press (Glute/Adductor Biased) 10-15 Reps
2
-
5
Hyperextension (Glute Focused) 12-15 Reps
2
-
6
Calf Raise (15-20)
3
-
7
ABS
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl 8-12 Reps
3
-
2
Romanian Deadlift 6-10 Reps
3
-
3
Glute Step Ups 8-12 Reps
2
-
4
Leg Press (Glute/Adductor Biased) 10-15 Reps
2
-
5
Hyperextension (Glute Focused) 12-15 Reps
2
-
6
Calf Raise (15-20)
3
-
7
ABS
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl 8-12 Reps
3
-
2
Romanian Deadlift 6-10 Reps
3
-
3
Glute Step Ups 8-12 Reps
2
-
4
Leg Press (Glute/Adductor Biased) 10-15 Reps
2
-
5
Hyperextension (Glute Focused) 12-15 Reps
2
-
6
Calf Raise (15-20)
3
-
7
ABS
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl 8-12 Reps
3
-
2
Romanian Deadlift 6-10 Reps
3
-
3
Glute Step Ups 8-12 Reps
2
-
4
Leg Press (Glute/Adductor Biased) 10-15 Reps
2
-
5
Hyperextension (Glute Focused) 12-15 Reps
2
-
6
Calf Raise (15-20)
3
-
7
ABS
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl 8-12 Reps
3
-
2
Romanian Deadlift 6-10 Reps
3
-
3
Glute Step Ups 8-12 Reps
2
-
4
Leg Press (Glute/Adductor Biased) 10-15 Reps
2
-
5
Hyperextension (Glute Focused) 12-15 Reps
2
-
6
Calf Raise (15-20)
3
-
7
ABS
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl 8-12 Reps
3
-
2
Romanian Deadlift 6-10 Reps
3
-
3
Glute Step Ups 8-12 Reps
2
-
4
Leg Press (Glute/Adductor Biased) 10-15 Reps
2
-
5
Hyperextension (Glute Focused) 12-15 Reps
2
-
6
Calf Raise (15-20)
3
-
7
ABS
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable) 10-12
2
-
2
Tricep Pushdown 10-15
2
-
3
DB Lateral Raise (Pump Style) 15-20
3
-
4
Chest Fly (Machine) 12-15
3
-
5
Chest Press (Machine) 12-15
2
-
6
Rear Delt Fly (Machine) 12-15
2
-
7
Hammer Curl 10-12
2
-
8
Overhead Cable Tricep Extension 10-15
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable) 10-12
2
-
2
Tricep Pushdown 10-15
2
-
3
DB Lateral Raise (Pump Style) 15-20
3
-
4
Chest Fly (Machine) 12-15
3
-
5
Chest Press (Machine) 12-15
2
-
6
Rear Delt Fly (Machine) 12-15
2
-
7
Hammer Curl 10-12
2
-
8
Overhead Cable Tricep Extension 10-15
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable) 10-12
2
-
2
Tricep Pushdown 10-15
2
-
3
DB Lateral Raise (Pump Style) 15-20
3
-
4
Chest Fly (Machine) 12-15
3
-
5
Chest Press (Machine) 12-15
2
-
6
Rear Delt Fly (Machine) 12-15
2
-
7
Hammer Curl 10-12
2
-
8
Overhead Cable Tricep Extension 10-15
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable) 10-12
2
-
2
Tricep Pushdown 10-15
2
-
3
DB Lateral Raise (Pump Style) 15-20
3
-
4
Chest Fly (Machine) 12-15
3
-
5
Chest Press (Machine) 12-15
2
-
6
Rear Delt Fly (Machine) 12-15
2
-
7
Hammer Curl 10-12
2
-
8
Overhead Cable Tricep Extension 10-15
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable) 10-12
2
-
2
Tricep Pushdown 10-15
2
-
3
DB Lateral Raise (Pump Style) 15-20
3
-
4
Chest Fly (Machine) 12-15
3
-
5
Chest Press (Machine) 12-15
2
-
6
Rear Delt Fly (Machine) 12-15
2
-
7
Hammer Curl 10-12
2
-
8
Overhead Cable Tricep Extension 10-15
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable) 10-12
2
-
2
Tricep Pushdown 10-15
2
-
3
DB Lateral Raise (Pump Style) 15-20
3
-
4
Chest Fly (Machine) 12-15
3
-
5
Chest Press (Machine) 12-15
2
-
6
Rear Delt Fly (Machine) 12-15
2
-
7
Hammer Curl 10-12
2
-
8
Overhead Cable Tricep Extension 10-15
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable) 10-12
2
-
2
Tricep Pushdown 10-15
2
-
3
DB Lateral Raise (Pump Style) 15-20
3
-
4
Chest Fly (Machine) 12-15
3
-
5
Chest Press (Machine) 12-15
2
-
6
Rear Delt Fly (Machine) 12-15
2
-
7
Hammer Curl 10-12
2
-
8
Overhead Cable Tricep Extension 10-15
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable) 10-12
2
-
2
Tricep Pushdown 10-15
2
-
3
DB Lateral Raise (Pump Style) 15-20
3
-
4
Chest Fly (Machine) 12-15
3
-
5
Chest Press (Machine) 12-15
2
-
6
Rear Delt Fly (Machine) 12-15
2
-
7
Hammer Curl 10-12
2
-
8
Overhead Cable Tricep Extension 10-15
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable) 10-12
2
-
2
Tricep Pushdown 10-15
2
-
3
DB Lateral Raise (Pump Style) 15-20
3
-
4
Chest Fly (Machine) 12-15
3
-
5
Chest Press (Machine) 12-15
2
-
6
Rear Delt Fly (Machine) 12-15
2
-
7
Hammer Curl 10-12
2
-
8
Overhead Cable Tricep Extension 10-15
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable) 10-12
2
-
2
Tricep Pushdown 10-15
2
-
3
DB Lateral Raise (Pump Style) 15-20
3
-
4
Chest Fly (Machine) 12-15
3
-
5
Chest Press (Machine) 12-15
2
-
6
Rear Delt Fly (Machine) 12-15
2
-
7
Hammer Curl 10-12
2
-
8
Overhead Cable Tricep Extension 10-15
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable) 10-12
2
-
2
Tricep Pushdown 10-15
2
-
3
DB Lateral Raise (Pump Style) 15-20
3
-
4
Chest Fly (Machine) 12-15
3
-
5
Chest Press (Machine) 12-15
2
-
6
Rear Delt Fly (Machine) 12-15
2
-
7
Hammer Curl 10-12
2
-
8
Overhead Cable Tricep Extension 10-15
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable) 10-12
2
-
2
Tricep Pushdown 10-15
2
-
3
DB Lateral Raise (Pump Style) 15-20
3
-
4
Chest Fly (Machine) 12-15
3
-
5
Chest Press (Machine) 12-15
2
-
6
Rear Delt Fly (Machine) 12-15
2
-
7
Hammer Curl 10-12
2
-
8
Overhead Cable Tricep Extension 10-15
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press-Quad Sweep Focus 8-12
3
-
2
Glute Biased Step Ups (Smith Machine) 6-8 Reps
2
-
3
Romanian Deadlift 6-10
2
-
4
Leg Extensions 10-15
2
-
5
Abductor Machine (Pump Finisher)
2
-
6
Calf Raise (15-20)
3
-
7
ABS
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press-Quad Sweep Focus 8-12
3
-
2
Glute Biased Step Ups (Smith Machine) 6-8 Reps
2
-
3
Romanian Deadlift 6-10
2
-
4
Leg Extensions 10-15
2
-
5
Abductor Machine (Pump Finisher)
2
-
6
Calf Raise (15-20)
3
-
7
ABS
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press-Quad Sweep Focus 8-12
3
-
2
Glute Biased Step Ups (Smith Machine) 6-8 Reps
2
-
3
Romanian Deadlift 6-10
2
-
4
Leg Extensions 10-15
2
-
5
Abductor Machine (Pump Finisher)
2
-
6
Calf Raise (15-20)
3
-
7
ABS
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press-Quad Sweep Focus 8-12
3
-
2
Glute Biased Step Ups (Smith Machine) 6-8 Reps
2
-
3
Romanian Deadlift 6-10
2
-
4
Leg Extensions 10-15
2
-
5
Abductor Machine (Pump Finisher)
2
-
6
Calf Raise (15-20)
3
-
7
ABS
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press-Quad Sweep Focus 8-12
3
-
2
Glute Biased Step Ups (Smith Machine) 6-8 Reps
2
-
3
Romanian Deadlift 6-10
2
-
4
Leg Extensions 10-15
2
-
5
Abductor Machine (Pump Finisher)
2
-
6
Calf Raise (15-20)
3
-
7
ABS
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press-Quad Sweep Focus 8-12
3
-
2
Glute Biased Step Ups (Smith Machine) 6-8 Reps
2
-
3
Romanian Deadlift 6-10
2
-
4
Leg Extensions 10-15
2
-
5
Abductor Machine (Pump Finisher)
2
-
6
Calf Raise (15-20)
3
-
7
ABS
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press-Quad Sweep Focus 8-12
3
-
2
Glute Biased Step Ups (Smith Machine) 6-8 Reps
2
-
3
Romanian Deadlift 6-10
2
-
4
Leg Extensions 10-15
2
-
5
Abductor Machine (Pump Finisher)
2
-
6
Calf Raise (15-20)
3
-
7
ABS
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press-Quad Sweep Focus 8-12
3
-
2
Glute Biased Step Ups (Smith Machine) 6-8 Reps
2
-
3
Romanian Deadlift 6-10
2
-
4
Leg Extensions 10-15
2
-
5
Abductor Machine (Pump Finisher)
2
-
6
Calf Raise (15-20)
3
-
7
ABS
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press-Quad Sweep Focus 8-12
3
-
2
Glute Biased Step Ups (Smith Machine) 6-8 Reps
2
-
3
Romanian Deadlift 6-10
2
-
4
Leg Extensions 10-15
2
-
5
Abductor Machine (Pump Finisher)
2
-
6
Calf Raise (15-20)
3
-
7
ABS
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press-Quad Sweep Focus 8-12
3
-
2
Glute Biased Step Ups (Smith Machine) 6-8 Reps
2
-
3
Romanian Deadlift 6-10
2
-
4
Leg Extensions 10-15
2
-
5
Abductor Machine (Pump Finisher)
2
-
6
Calf Raise (15-20)
3
-
7
ABS
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press-Quad Sweep Focus 8-12
3
-
2
Glute Biased Step Ups (Smith Machine) 6-8 Reps
2
-
3
Romanian Deadlift 6-10
2
-
4
Leg Extensions 10-15
2
-
5
Abductor Machine (Pump Finisher)
2
-
6
Calf Raise (15-20)
3
-
7
ABS
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press-Quad Sweep Focus 8-12
3
-
2
Glute Biased Step Ups (Smith Machine) 6-8 Reps
2
-
3
Romanian Deadlift 6-10
2
-
4
Leg Extensions 10-15
2
-
5
Abductor Machine (Pump Finisher)
2
-
6
Calf Raise (15-20)
3
-
7
ABS
3
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Lateral Raise (Dumbell) 10-15 Reps
1 Set
1 Set
1 Set
-
-
-
2
Overhead Press (Smith Machine) 6-10 Reps
1 Set
1 Set
1 Set
-
-
-
3
Incline Y Raise 12-15 Reps
1 Set
1 Set
-
-
4
Low Incline Chest Press 8-12 Reps
1 Set
1 Set
-
-
5
Chest Supported (Neutral Grip) Row 8-12 Reps
1 Set
1 Set
1 Set
-
-
-
6
Single Arm Cable Pull Down 10-15 Reps
1 Set
1 Set
-
-
7
High To Low Cable Fly 10-15 Reps
1 Set
1 Set
-
-
Day 2
1
T Bar Row 6-10 Reps
1 Set
1 Set
1 Set
-
-
-
2
Wide Neutral Grip Lat Pull Down 8-12
1 Set
1 Set
-
-
3
Chest Supported Row 8-12
1 Set
1 Set
-
-
4
Straight Arm Pulldown 12-15 Reps
1 Set
1 Set
-
-
5
Incline Curl (Dumbbell) 8-12 Reps
1 Set
1 Set
-
-
6
Bicep Cable Curl (12-15)
1 Set
1 Set
-
-
Day 3
1
Seated Leg Curl 8-12 Reps
1 Set
1 Set
1 Set
-
-
-
2
Romanian Deadlift 6-10 Reps
1 Set
1 Set
1 Set
-
-
-
3
Glute Step Ups 8-12 Reps
1 Set
1 Set
-
-
4
Leg Press (Glute/Adductor Biased) 10-15 Reps
1 Set
1 Set
-
-
5
Hyperextension (Glute Focused) 12-15 Reps
1 Set
1 Set
-
-
6
Calf Raise (15-20)
1 Set
1 Set
1 Set
-
-
-
7
ABS
1 Set
1 Set
1 Set
-
-
-
Day 4
1
Bicep Curl (Cable) 10-12
1 Set
1 Set
-
-
2
Tricep Pushdown 10-15
1 Set
1 Set
-
-
3
DB Lateral Raise (Pump Style) 15-20
1 Set
1 Set
1 Set
-
-
-
4
Chest Fly (Machine) 12-15
1 Set
1 Set
1 Set
-
-
-
5
Chest Press (Machine) 12-15
1 Set
1 Set
-
-
6
Rear Delt Fly (Machine) 12-15
1 Set
1 Set
-
-
7
Hammer Curl 10-12
1 Set
1 Set
-
-
8
Overhead Cable Tricep Extension 10-15
1 Set
1 Set
-
-
Day 5
1
Leg Press-Quad Sweep Focus 8-12
1 Set
1 Set
1 Set
-
-
-
2
Glute Biased Step Ups (Smith Machine) 6-8 Reps
1 Set
1 Set
-
-
3
Romanian Deadlift 6-10
1 Set
1 Set
-
-
4
Leg Extensions 10-15
1 Set
1 Set
-
-
5
Abductor Machine (Pump Finisher)
1 Set
1 Set
-
-
6
Calf Raise (15-20)
1 Set
1 Set
1 Set
-
-
-
7
ABS
1 Set
1 Set
1 Set
-
-
-