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BoostcampPNG

Arnold x UL

by Conner Kirby
1 athletes joined

Program Description

To get swole!!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 06, 2026 01:02
  • Last Edited
    Apr 06, 2026 01:48
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Quadriceps
10.8%
Hamstrings
10.8%
Front Delts
9.1%
Upper Back
8.4%
Glutes
8%
Biceps
7.7%
Chest
7%
Lats
7%
Middle Delts
4.9%
Rear Delts
2.8%
Calves
2.8%
Abs
2.6%
Forearms
2.1%
Adductors
2.1%
Lower Back
1.9%
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 (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
6-10 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Chest Supported Row (Barbell)
3
6-10 reps
-
6
Lat Pulldown (Single Arm)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
6-10 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Chest Supported Row (Barbell)
3
6-10 reps
-
6
Lat Pulldown (Single Arm)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
6-10 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Chest Supported Row (Barbell)
3
6-10 reps
-
6
Lat Pulldown (Single Arm)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
6-10 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Chest Supported Row (Barbell)
3
6-10 reps
-
6
Lat Pulldown (Single Arm)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
6-10 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Chest Supported Row (Barbell)
3
6-10 reps
-
6
Lat Pulldown (Single Arm)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
6-10 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Chest Supported Row (Barbell)
3
6-10 reps
-
6
Lat Pulldown (Single Arm)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
6-10 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Chest Supported Row (Barbell)
3
6-10 reps
-
6
Lat Pulldown (Single Arm)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
6-10 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Chest Supported Row (Barbell)
3
6-10 reps
-
6
Lat Pulldown (Single Arm)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
6-10 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Chest Supported Row (Barbell)
3
6-10 reps
-
6
Lat Pulldown (Single Arm)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
6-10 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Chest Supported Row (Barbell)
3
6-10 reps
-
6
Lat Pulldown (Single Arm)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
6-10 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Chest Supported Row (Barbell)
3
6-10 reps
-
6
Lat Pulldown (Single Arm)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Pec Deck (Machine)
3
6-10 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Chest Supported Row (Barbell)
3
6-10 reps
-
6
Lat Pulldown (Single Arm)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
-
2
Lateral Raise (Cable)
3
6-10 reps
-
3
Rear Delt Fly (Cable)
3
6-10 reps
-
4
Preacher Curl (Machine)
3
6-10 reps
-
5
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
6
JM Press (Smith Machine)
3
6-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
-
2
Lateral Raise (Cable)
3
6-10 reps
-
3
Rear Delt Fly (Cable)
3
6-10 reps
-
4
Preacher Curl (Machine)
3
6-10 reps
-
5
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
6
JM Press (Smith Machine)
3
6-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
-
2
Lateral Raise (Cable)
3
6-10 reps
-
3
Rear Delt Fly (Cable)
3
6-10 reps
-
4
Preacher Curl (Machine)
3
6-10 reps
-
5
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
6
JM Press (Smith Machine)
3
6-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
-
2
Lateral Raise (Cable)
3
6-10 reps
-
3
Rear Delt Fly (Cable)
3
6-10 reps
-
4
Preacher Curl (Machine)
3
6-10 reps
-
5
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
6
JM Press (Smith Machine)
3
6-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
-
2
Lateral Raise (Cable)
3
6-10 reps
-
3
Rear Delt Fly (Cable)
3
6-10 reps
-
4
Preacher Curl (Machine)
3
6-10 reps
-
5
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
6
JM Press (Smith Machine)
3
6-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
-
2
Lateral Raise (Cable)
3
6-10 reps
-
3
Rear Delt Fly (Cable)
3
6-10 reps
-
4
Preacher Curl (Machine)
3
6-10 reps
-
5
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
6
JM Press (Smith Machine)
3
6-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
-
2
Lateral Raise (Cable)
3
6-10 reps
-
3
Rear Delt Fly (Cable)
3
6-10 reps
-
4
Preacher Curl (Machine)
3
6-10 reps
-
5
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
6
JM Press (Smith Machine)
3
6-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
-
2
Lateral Raise (Cable)
3
6-10 reps
-
3
Rear Delt Fly (Cable)
3
6-10 reps
-
4
Preacher Curl (Machine)
3
6-10 reps
-
5
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
6
JM Press (Smith Machine)
3
6-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
-
2
Lateral Raise (Cable)
3
6-10 reps
-
3
Rear Delt Fly (Cable)
3
6-10 reps
-
4
Preacher Curl (Machine)
3
6-10 reps
-
5
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
6
JM Press (Smith Machine)
3
6-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
-
2
Lateral Raise (Cable)
3
6-10 reps
-
3
Rear Delt Fly (Cable)
3
6-10 reps
-
4
Preacher Curl (Machine)
3
6-10 reps
-
5
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
6
JM Press (Smith Machine)
3
6-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
-
2
Lateral Raise (Cable)
3
6-10 reps
-
3
Rear Delt Fly (Cable)
3
6-10 reps
-
4
Preacher Curl (Machine)
3
6-10 reps
-
5
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
6
JM Press (Smith Machine)
3
6-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
-
2
Lateral Raise (Cable)
3
6-10 reps
-
3
Rear Delt Fly (Cable)
3
6-10 reps
-
4
Preacher Curl (Machine)
3
6-10 reps
-
5
Incline Hammer Curl (Dumbbell)
3
6-10 reps
-
6
JM Press (Smith Machine)
3
6-10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-10 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-10 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-10 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-10 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-10 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-10 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-10 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-10 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-10 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-10 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-10 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
6-10 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Leg Press (45 Degrees)
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Seated Row (Cable)
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Preacher Curl (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
3 reps
1 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Single Leg Press
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
3 reps
1 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Single Leg Press
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
3 reps
1 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Single Leg Press
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
3 reps
1 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Single Leg Press
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
3 reps
1 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Single Leg Press
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
3 reps
1 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Single Leg Press
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
3 reps
1 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Single Leg Press
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
3 reps
1 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Single Leg Press
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
3 reps
1 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Single Leg Press
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
3 reps
1 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Single Leg Press
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
3 reps
1 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Single Leg Press
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
3 reps
1 reps
-
-
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Single Leg Press
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
3
Pec Deck (Machine)
3 Sets
6-10 Reps
-
4
Lat Pulldown
3 Sets
6-10 Reps
-
5
Chest Supported Row (Barbell)
3 Sets
6-10 Reps
-
6
Lat Pulldown (Single Arm)
3 Sets
6-10 Reps
-
Day 2
1
Shoulder Press (Machine)
3 Sets
6-10 Reps
-
2
Lateral Raise (Cable)
3 Sets
6-10 Reps
-
3
Rear Delt Fly (Cable)
3 Sets
6-10 Reps
-
4
Preacher Curl (Machine)
3 Sets
6-10 Reps
-
5
Incline Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
-
6
JM Press (Smith Machine)
3 Sets
6-10 Reps
-
7
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
-
Day 3
1
Hip Adductor (Machine)
3 Sets
6-10 Reps
-
2
Squat (Barbell)
3 Sets
4-6 Reps
-
3
Leg Press (45 Degrees)
3 Sets
6-10 Reps
-
4
Leg Extension
3 Sets
6-10 Reps
-
5
Leg Curl
3 Sets
6-10 Reps
-
6
Standing Calf Raise
3 Sets
6-10 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
-
2
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
3
Lat Pulldown
3 Sets
6-10 Reps
-
4
Seated Row (Cable)
3 Sets
6-10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
-
7
Preacher Curl (Machine)
3 Sets
6-10 Reps
-
Day 5
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
3 Reps
1 Reps
-
-
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Single Leg Press
3 Sets
6-10 Reps
-
4
Leg Extension
3 Sets
6-10 Reps
-
5
Leg Curl
3 Sets
6-10 Reps
-
6
Standing Calf Raise
3 Sets
12-15 Reps
-