5.0
(1 rating)
Program Description
Upper lower x 2 and arms/abs per week Same shit for the entirety of the 12 weeks/ongoing
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalPowerbuilding, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedNov 08, 2024 11:38
- Last EditedJun 18, 2025 09:31
Summary
Transform your physique with this comprehensive 12-week program designed to build strength and definition across your upper body, lower body, and core. Comprising five training days each week, you'll engage in a variety of exercises, including machine work and free weights, tailored to maximize muscle growth and endurance. Whether you're looking to sculpt your arms and abs or enhance your overall strength, this program provides the structure and variety to keep you motivated and progressing. Get ready to challenge yourself and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1
8 reps
3 reps
-
-
2
Bench Press (Close Grip)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
15 reps
-
4A
Straight Arm Pulldown
3
12 reps
-
4B
Single Arm Row (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6A
Good Morning
3
12 reps
-
6B
Shrugs
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
3 reps
-
-
2
Bench Press (Close Grip)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
15 reps
-
4A
Straight Arm Pulldown
3
12 reps
-
4B
Single Arm Row (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6A
Good Morning
3
12 reps
-
6B
Shrugs
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
3 reps
-
-
2
Bench Press (Close Grip)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
15 reps
-
4A
Straight Arm Pulldown
3
12 reps
-
4B
Single Arm Row (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6A
Good Morning
3
12 reps
-
6B
Shrugs
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
3 reps
-
-
2
Bench Press (Close Grip)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
15 reps
-
4A
Straight Arm Pulldown
3
12 reps
-
4B
Single Arm Row (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6A
Good Morning
3
12 reps
-
6B
Shrugs
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
3 reps
-
-
2
Bench Press (Close Grip)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
15 reps
-
4A
Straight Arm Pulldown
3
12 reps
-
4B
Single Arm Row (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6A
Good Morning
3
12 reps
-
6B
Shrugs
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
3 reps
-
-
2
Bench Press (Close Grip)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
15 reps
-
4A
Straight Arm Pulldown
3
12 reps
-
4B
Single Arm Row (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6A
Good Morning
3
12 reps
-
6B
Shrugs
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
3 reps
-
-
2
Bench Press (Close Grip)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
15 reps
-
4A
Straight Arm Pulldown
3
12 reps
-
4B
Single Arm Row (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6A
Good Morning
3
12 reps
-
6B
Shrugs
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
3 reps
-
-
2
Bench Press (Close Grip)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
15 reps
-
4A
Straight Arm Pulldown
3
12 reps
-
4B
Single Arm Row (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6A
Good Morning
3
12 reps
-
6B
Shrugs
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
3 reps
-
-
2
Bench Press (Close Grip)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
15 reps
-
4A
Straight Arm Pulldown
3
12 reps
-
4B
Single Arm Row (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6A
Good Morning
3
12 reps
-
6B
Shrugs
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
3 reps
-
-
2
Bench Press (Close Grip)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
15 reps
-
4A
Straight Arm Pulldown
3
12 reps
-
4B
Single Arm Row (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6A
Good Morning
3
12 reps
-
6B
Shrugs
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
3 reps
-
-
2
Bench Press (Close Grip)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
15 reps
-
4A
Straight Arm Pulldown
3
12 reps
-
4B
Single Arm Row (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6A
Good Morning
3
12 reps
-
6B
Shrugs
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
3 reps
-
-
2
Bench Press (Close Grip)
3
12 reps
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Face Pull
3
15 reps
-
4A
Straight Arm Pulldown
3
12 reps
-
4B
Single Arm Row (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6A
Good Morning
3
12 reps
-
6B
Shrugs
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
3
12 reps
-
1B
Walking Lunge (Dumbbell)
3
25 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3A
Leg Extension
3
24 reps
-
3B
Hamstring Curl
3
15 reps
-
4
Good Morning
3
10 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
3
12 reps
-
1B
Walking Lunge (Dumbbell)
3
25 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3A
Leg Extension
3
16 reps
-
3B
Hamstring Curl
3
15 reps
-
4
Good Morning
3
10 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
3
12 reps
-
1B
Walking Lunge (Dumbbell)
3
25 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3A
Leg Extension
3
24 reps
-
3B
Hamstring Curl
3
15 reps
-
4
Good Morning
3
10 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
3
12 reps
-
1B
Walking Lunge (Dumbbell)
3
25 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3A
Leg Extension
3
24 reps
-
3B
Hamstring Curl
3
15 reps
-
4
Good Morning
3
10 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
3
12 reps
-
1B
Walking Lunge (Dumbbell)
3
25 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3A
Leg Extension
3
24 reps
-
3B
Hamstring Curl
3
15 reps
-
4
Good Morning
3
10 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
3
12 reps
-
1B
Walking Lunge (Dumbbell)
3
25 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3A
Leg Extension
3
24 reps
-
3B
Hamstring Curl
3
15 reps
-
4
Good Morning
3
10 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
3
12 reps
-
1B
Walking Lunge (Dumbbell)
3
25 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3A
Leg Extension
3
24 reps
-
3B
Hamstring Curl
3
15 reps
-
4
Good Morning
3
10 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
3
12 reps
-
1B
Walking Lunge (Dumbbell)
3
25 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3A
Leg Extension
3
24 reps
-
3B
Hamstring Curl
3
15 reps
-
4
Good Morning
3
10 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
3
12 reps
-
1B
Walking Lunge (Dumbbell)
3
25 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3A
Leg Extension
3
24 reps
-
3B
Hamstring Curl
3
15 reps
-
4
Good Morning
3
10 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
3
12 reps
-
1B
Walking Lunge (Dumbbell)
3
25 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3A
Leg Extension
3
24 reps
-
3B
Hamstring Curl
3
15 reps
-
4
Good Morning
3
10 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
3
12 reps
-
1B
Walking Lunge (Dumbbell)
3
25 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3A
Leg Extension
3
24 reps
-
3B
Hamstring Curl
3
15 reps
-
4
Good Morning
3
10 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
3
12 reps
-
1B
Walking Lunge (Dumbbell)
3
25 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3A
Leg Extension
3
24 reps
-
3B
Hamstring Curl
3
15 reps
-
4
Good Morning
3
10 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cable Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
10 reps
4 reps
-
-
2A
Cable Crossover
3
12 reps
-
2B
Rear Delt Fly (Cable)
3
12 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Seated Row (Cable)
3
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5A
Hammer Curl (Cable)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Side Bend (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
10 reps
4 reps
-
-
2A
Cable Crossover
3
12 reps
-
2B
Rear Delt Fly (Cable)
3
12 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Seated Row (Cable)
3
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5A
Hammer Curl (Cable)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Side Bend (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
10 reps
4 reps
-
-
2A
Cable Crossover
3
12 reps
-
2B
Rear Delt Fly (Cable)
3
12 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Seated Row (Cable)
3
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5A
Hammer Curl (Cable)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Side Bend (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
10 reps
4 reps
-
-
2A
Cable Crossover
3
12 reps
-
2B
Rear Delt Fly (Cable)
3
12 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Seated Row (Cable)
3
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5A
Hammer Curl (Cable)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Side Bend (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
10 reps
4 reps
-
-
2A
Cable Crossover
3
12 reps
-
2B
Rear Delt Fly (Cable)
3
12 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Seated Row (Cable)
3
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5A
Hammer Curl (Cable)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Side Bend (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
10 reps
4 reps
-
-
2A
Cable Crossover
3
12 reps
-
2B
Rear Delt Fly (Cable)
3
12 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Seated Row (Cable)
3
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5A
Hammer Curl (Cable)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Side Bend (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
10 reps
4 reps
-
-
2A
Cable Crossover
3
12 reps
-
2B
Rear Delt Fly (Cable)
3
12 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Seated Row (Cable)
3
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5A
Hammer Curl (Cable)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Side Bend (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
10 reps
4 reps
-
-
2A
Cable Crossover
3
12 reps
-
2B
Rear Delt Fly (Cable)
3
12 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Seated Row (Cable)
3
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5A
Hammer Curl (Cable)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Side Bend (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
10 reps
4 reps
-
-
2A
Cable Crossover
3
12 reps
-
2B
Rear Delt Fly (Cable)
3
12 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Seated Row (Cable)
3
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5A
Hammer Curl (Cable)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Side Bend (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
10 reps
4 reps
-
-
2A
Cable Crossover
3
12 reps
-
2B
Rear Delt Fly (Cable)
3
12 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Seated Row (Cable)
3
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5A
Hammer Curl (Cable)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Side Bend (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
10 reps
4 reps
-
-
2A
Cable Crossover
3
12 reps
-
2B
Rear Delt Fly (Cable)
3
12 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Seated Row (Cable)
3
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5A
Hammer Curl (Cable)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Side Bend (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
10 reps
4 reps
-
-
2A
Cable Crossover
3
12 reps
-
2B
Rear Delt Fly (Cable)
3
12 reps
-
3A
Lat Pulldown
3
12 reps
-
3B
Seated Row (Cable)
3
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5A
Hammer Curl (Cable)
3
12 reps
-
5B
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Side Bend (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
1
12 reps
6 reps
-
-
2
Good Morning
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
1
12 reps
6 reps
-
-
2
Good Morning
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
1
12 reps
6 reps
-
-
2
Good Morning
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
1
12 reps
6 reps
-
-
2
Good Morning
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
1
12 reps
6 reps
-
-
2
Good Morning
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
1
12 reps
6 reps
-
-
2
Good Morning
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
1
12 reps
6 reps
-
-
2
Good Morning
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
1
12 reps
6 reps
-
-
2
Good Morning
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
1
12 reps
6 reps
-
-
2
Good Morning
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
1
12 reps
6 reps
-
-
2
Good Morning
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
1
12 reps
6 reps
-
-
2
Good Morning
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
1
12 reps
6 reps
-
-
2
Good Morning
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
12 reps
-
1B
Skull Crusher (Barbell)
3
12 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Dip (Weighted)
3
10 reps
-
3A
Wood Chop
3
15 reps
-
3B
Ab Wheel
3
10 reps
-
4A
Bicep Curl (Cable)
3
12 reps
-
4B
Overhead Tricep Extension (Cable)
3
12 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Barbell)
3
15 reps
-
6A
Cable Crunch
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
12 reps
-
1B
Skull Crusher (Barbell)
3
12 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Dip (Weighted)
3
10 reps
-
3A
Wood Chop
3
15 reps
-
3B
Ab Wheel
3
10 reps
-
4A
Bicep Curl (Cable)
3
12 reps
-
4B
Overhead Tricep Extension (Cable)
3
12 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Barbell)
3
15 reps
-
6A
Cable Crunch
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
12 reps
-
1B
Skull Crusher (Barbell)
3
12 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Dip (Weighted)
3
10 reps
-
3A
Wood Chop
3
15 reps
-
3B
Ab Wheel
3
10 reps
-
4A
Bicep Curl (Cable)
3
12 reps
-
4B
Overhead Tricep Extension (Cable)
3
12 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Barbell)
3
15 reps
-
6A
Cable Crunch
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
12 reps
-
1B
Skull Crusher (Barbell)
3
12 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Dip (Weighted)
3
10 reps
-
3A
Wood Chop
3
15 reps
-
3B
Ab Wheel
3
10 reps
-
4A
Bicep Curl (Cable)
3
12 reps
-
4B
Overhead Tricep Extension (Cable)
3
12 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Barbell)
3
15 reps
-
6A
Cable Crunch
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
12 reps
-
1B
Skull Crusher (Barbell)
3
12 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Dip (Weighted)
3
10 reps
-
3A
Wood Chop
3
15 reps
-
3B
Ab Wheel
3
10 reps
-
4A
Bicep Curl (Cable)
3
12 reps
-
4B
Overhead Tricep Extension (Cable)
3
12 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Barbell)
3
15 reps
-
6A
Cable Crunch
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
12 reps
-
1B
Skull Crusher (Barbell)
3
12 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Dip (Weighted)
3
10 reps
-
3A
Wood Chop
3
15 reps
-
3B
Ab Wheel
3
10 reps
-
4A
Bicep Curl (Cable)
3
12 reps
-
4B
Overhead Tricep Extension (Cable)
3
12 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Barbell)
3
15 reps
-
6A
Cable Crunch
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
12 reps
-
1B
Skull Crusher (Barbell)
3
12 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Dip (Weighted)
3
10 reps
-
3A
Wood Chop
3
15 reps
-
3B
Ab Wheel
3
10 reps
-
4A
Bicep Curl (Cable)
3
12 reps
-
4B
Overhead Tricep Extension (Cable)
3
12 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Barbell)
3
15 reps
-
6A
Cable Crunch
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
12 reps
-
1B
Skull Crusher (Barbell)
3
12 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Dip (Weighted)
3
10 reps
-
3A
Wood Chop
3
15 reps
-
3B
Ab Wheel
3
10 reps
-
4A
Bicep Curl (Cable)
3
12 reps
-
4B
Overhead Tricep Extension (Cable)
3
12 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Barbell)
3
15 reps
-
6A
Cable Crunch
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
12 reps
-
1B
Skull Crusher (Barbell)
3
12 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Dip (Weighted)
3
10 reps
-
3A
Wood Chop
3
15 reps
-
3B
Ab Wheel
3
10 reps
-
4A
Bicep Curl (Cable)
3
12 reps
-
4B
Overhead Tricep Extension (Cable)
3
12 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Barbell)
3
15 reps
-
6A
Cable Crunch
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
12 reps
-
1B
Skull Crusher (Barbell)
3
12 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Dip (Weighted)
3
10 reps
-
3A
Wood Chop
3
15 reps
-
3B
Ab Wheel
3
10 reps
-
4A
Bicep Curl (Cable)
3
12 reps
-
4B
Overhead Tricep Extension (Cable)
3
12 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Barbell)
3
15 reps
-
6A
Cable Crunch
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
12 reps
-
1B
Skull Crusher (Barbell)
3
12 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Dip (Weighted)
3
10 reps
-
3A
Wood Chop
3
15 reps
-
3B
Ab Wheel
3
10 reps
-
4A
Bicep Curl (Cable)
3
12 reps
-
4B
Overhead Tricep Extension (Cable)
3
12 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Barbell)
3
15 reps
-
6A
Cable Crunch
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
12 reps
-
1B
Skull Crusher (Barbell)
3
12 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Dip (Weighted)
3
10 reps
-
3A
Wood Chop
3
15 reps
-
3B
Ab Wheel
3
10 reps
-
4A
Bicep Curl (Cable)
3
12 reps
-
4B
Overhead Tricep Extension (Cable)
3
12 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Reverse Wrist Curl (Barbell)
3
15 reps
-
6A
Cable Crunch
3
20 reps
-
6B
Side Bend (Dumbbell)
3
15 reps
-
Week 1
1 / 12 Weeks
Day 4
1
Leg Press (45 Degrees)3 Sets
1 Set
12 Reps
6 Reps
-
-
2
Good Morning3 Sets
12 Reps
-
3
Bulgarian Split Squat (Dumbbell)4 Sets
10 Reps
-
4
Leg Extension3 Sets
10 Reps
-
5
Hamstring Curl3 Sets
10 Reps
-
6
Hip Adductor (Machine)3 Sets
15 Reps
-
7
Standing Calf Raise4 Sets
15 Reps
-
8
Cable Crunch3 Sets
15 Reps
-
Day 1
1
Bench Press (Barbell)3 Sets
1 Set
8 Reps
3 Reps
-
-
2
Bench Press (Close Grip)3 Sets
12 Reps
-
3A
Lateral Raise (Cable)3 Sets
12 Reps
-
3B
Face Pull3 Sets
15 Reps
-
4A
Straight Arm Pulldown3 Sets
12 Reps
-
4B
Single Arm Row (Cable)3 Sets
12 Reps
-
5A
Bicep Curl (Cable)3 Sets
12 Reps
-
5B
V-Handle Tricep Pushdown (Cable)3 Sets
12 Reps
-
6A
Good Morning3 Sets
12 Reps
-
6B
Shrugs3 Sets
10 Reps
-
7
Hanging Leg Raise3 Sets
10 Reps
-
Day 3
1
Overhead Press (Barbell)3 Sets
1 Set
10 Reps
4 Reps
-
-
2A
Cable Crossover3 Sets
12 Reps
-
2B
Rear Delt Fly (Cable)3 Sets
12 Reps
-
3A
Lat Pulldown3 Sets
12 Reps
-
3B
Seated Row (Cable)3 Sets
12 Reps
-
4A
Front Raise3 Sets
12 Reps
-
4B
Lateral Raise (Cable)3 Sets
12 Reps
-
5A
Hammer Curl (Cable)3 Sets
12 Reps
-
5B
Tricep Rope Push Down (Cable)3 Sets
12 Reps
-
6
Side Bend (Dumbbell)3 Sets
15 Reps
-
Day 5
1A
Hammer Curl3 Sets
12 Reps
-
1B
Skull Crusher (Barbell)3 Sets
12 Reps
-
2A
Pull-Up (Weighted)3 Sets
10 Reps
-
2B
Dip (Weighted)3 Sets
10 Reps
-
3A
Wood Chop3 Sets
15 Reps
-
3B
Ab Wheel3 Sets
10 Reps
-
4A
Bicep Curl (Cable)3 Sets
12 Reps
-
4B
Overhead Tricep Extension (Cable)3 Sets
12 Reps
-
5A
Wrist Curls3 Sets
15 Reps
-
5B
Reverse Wrist Curl (Barbell)3 Sets
15 Reps
-
6A
Cable Crunch3 Sets
20 Reps
-
6B
Side Bend (Dumbbell)3 Sets
15 Reps
-
Day 2
1A
Single Leg Press3 Sets
12 Reps
-
1B
Walking Lunge (Dumbbell)3 Sets
25 Reps
-
2
Romanian Deadlift (Dumbbell)4 Sets
10 Reps
-
3A
Leg Extension3 Sets
24 Reps
-
3B
Hamstring Curl3 Sets
15 Reps
-
4
Good Morning3 Sets
10 Reps
-
5
Seated Calf Raise4 Sets
15 Reps
-
6
Cable Crunch3 Sets
20 Reps
-