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Harl's Ultimate ULPPL 12 Week Program 2025 (1)

by Rory

Program Description

Upper/Lower/Pull/Push/Legs Configure days to best fit your schedule. I do Mon-Tues(Upper/Lower)Wed-Fri(Pull/Push/Legs) I am a full-time dad, work full-time, and attend school at two universities. You can get this done, too. I work really hard throughout the week, so I have Day 5 (Legs) as an easy day. I still work just as hard.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 12, 2025 02:01
  • Last Edited
    Jun 18, 2025 11:45

Summary

Transform your physique with Harl's Ultimate ULPPL 12 Week Program, designed for serious lifters ready to commit to five days of intense training each week. This comprehensive program focuses on a balanced approach to strength, incorporating barbell, dumbbell, and machine exercises to target all major muscle groups. With a mix of squats, deadlifts, and various push/pull movements, you'll build muscle, enhance endurance, and improve overall performance. Get ready to push your limits and achieve your fitness goals in just 12 weeks!
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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
6-8 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-14 reps
-
6
Bayesian Curl
2
8-12 reps
-
7
Abs Crunch (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-14 reps
-
6
Bayesian Curl
2
8-12 reps
-
7
Abs Crunch (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-14 reps
-
6
Bayesian Curl
2
8-12 reps
-
7
Abs Crunch (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-14 reps
-
6
Bayesian Curl
2
8-12 reps
-
7
Abs Crunch (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-14 reps
-
6
Bayesian Curl
2
8-12 reps
-
7
Abs Crunch (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-14 reps
-
6
Bayesian Curl
2
8-12 reps
-
7
Abs Crunch (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-14 reps
-
6
Bayesian Curl
2
8-12 reps
-
7
Abs Crunch (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-14 reps
-
6
Bayesian Curl
2
8-12 reps
-
7
Abs Crunch (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-14 reps
-
6
Bayesian Curl
2
8-12 reps
-
7
Abs Crunch (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-14 reps
-
6
Bayesian Curl
2
8-12 reps
-
7
Abs Crunch (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-14 reps
-
6
Bayesian Curl
2
8-12 reps
-
7
Abs Crunch (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-14 reps
-
6
Bayesian Curl
2
8-12 reps
-
7
Abs Crunch (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hamstring Curl
2
8-12 reps
-
5
Back Extension (Weighted)
2
12-20 reps
-
6
Butt Blaster
2
8-12 reps
-
7
Standing Calf Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hamstring Curl
2
8-12 reps
-
5
Back Extension (Weighted)
2
12-20 reps
-
6
Butt Blaster
2
8-12 reps
-
7
Standing Calf Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hamstring Curl
2
8-12 reps
-
5
Back Extension (Weighted)
2
12-20 reps
-
6
Butt Blaster
2
8-12 reps
-
7
Standing Calf Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hamstring Curl
2
8-12 reps
-
5
Back Extension (Weighted)
2
12-20 reps
-
6
Butt Blaster
2
8-12 reps
-
7
Standing Calf Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hamstring Curl
2
8-12 reps
-
5
Back Extension (Weighted)
2
12-20 reps
-
6
Butt Blaster
2
8-12 reps
-
7
Standing Calf Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hamstring Curl
2
8-12 reps
-
5
Back Extension (Weighted)
2
12-20 reps
-
6
Butt Blaster
2
8-12 reps
-
7
Standing Calf Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hamstring Curl
2
8-12 reps
-
5
Back Extension (Weighted)
2
12-20 reps
-
6
Butt Blaster
2
8-12 reps
-
7
Standing Calf Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hamstring Curl
2
8-12 reps
-
5
Back Extension (Weighted)
2
12-20 reps
-
6
Butt Blaster
2
8-12 reps
-
7
Standing Calf Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hamstring Curl
2
8-12 reps
-
5
Back Extension (Weighted)
2
12-20 reps
-
6
Butt Blaster
2
8-12 reps
-
7
Standing Calf Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hamstring Curl
2
8-12 reps
-
5
Back Extension (Weighted)
2
12-20 reps
-
6
Butt Blaster
2
8-12 reps
-
7
Standing Calf Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hamstring Curl
2
8-12 reps
-
5
Back Extension (Weighted)
2
12-20 reps
-
6
Butt Blaster
2
8-12 reps
-
7
Standing Calf Raise
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hamstring Curl
2
8-12 reps
-
5
Back Extension (Weighted)
2
12-20 reps
-
6
Butt Blaster
2
8-12 reps
-
7
Standing Calf Raise
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
AMRAP
-
2
Deadlift (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Seated Cable Overhead Bicep Curl
2
8-12 reps
-
4B
Wide Grip Lat Pulldown
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8A
Hammer Curl
2
8-12 reps
-
8B
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
AMRAP
-
2
Deadlift (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Seated Cable Overhead Bicep Curl
2
8-12 reps
-
4B
Wide Grip Lat Pulldown
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8A
Hammer Curl
2
8-12 reps
-
8B
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
AMRAP
-
2
Deadlift (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Seated Cable Overhead Bicep Curl
2
8-12 reps
-
4B
Wide Grip Lat Pulldown
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8A
Hammer Curl
2
8-12 reps
-
8B
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
AMRAP
-
2
Deadlift (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Seated Cable Overhead Bicep Curl
2
8-12 reps
-
4B
Wide Grip Lat Pulldown
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8A
Hammer Curl
2
8-12 reps
-
8B
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
AMRAP
-
2
Deadlift (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Seated Cable Overhead Bicep Curl
2
8-12 reps
-
4B
Wide Grip Lat Pulldown
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8A
Hammer Curl
2
8-12 reps
-
8B
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
AMRAP
-
2
Deadlift (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Seated Cable Overhead Bicep Curl
2
8-12 reps
-
4B
Wide Grip Lat Pulldown
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8A
Hammer Curl
2
8-12 reps
-
8B
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
AMRAP
-
2
Deadlift (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Seated Cable Overhead Bicep Curl
2
8-12 reps
-
4B
Wide Grip Lat Pulldown
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8A
Hammer Curl
2
8-12 reps
-
8B
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
AMRAP
-
2
Deadlift (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Seated Cable Overhead Bicep Curl
2
8-12 reps
-
4B
Wide Grip Lat Pulldown
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8A
Hammer Curl
2
8-12 reps
-
8B
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
AMRAP
-
2
Deadlift (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Seated Cable Overhead Bicep Curl
2
8-12 reps
-
4B
Wide Grip Lat Pulldown
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8A
Hammer Curl
2
8-12 reps
-
8B
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
AMRAP
-
2
Deadlift (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Seated Cable Overhead Bicep Curl
2
8-12 reps
-
4B
Wide Grip Lat Pulldown
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8A
Hammer Curl
2
8-12 reps
-
8B
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
AMRAP
-
2
Deadlift (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Seated Cable Overhead Bicep Curl
2
8-12 reps
-
4B
Wide Grip Lat Pulldown
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8A
Hammer Curl
2
8-12 reps
-
8B
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
AMRAP
-
2
Deadlift (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Seated Cable Overhead Bicep Curl
2
8-12 reps
-
4B
Wide Grip Lat Pulldown
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Incline Curl (Dumbbell)
2
8-12 reps
-
8A
Hammer Curl
2
8-12 reps
-
8B
Wrist Curls
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
French Press
2
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
6-8 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7
Dips
2
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
French Press
2
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
6-8 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7
Dips
2
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
French Press
2
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
6-8 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7
Dips
2
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
French Press
2
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
6-8 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7
Dips
2
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
French Press
2
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
6-8 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7
Dips
2
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
French Press
2
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
6-8 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7
Dips
2
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
French Press
2
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
6-8 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7
Dips
2
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
French Press
2
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
6-8 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7
Dips
2
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
French Press
2
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
6-8 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7
Dips
2
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
French Press
2
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
6-8 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7
Dips
2
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
French Press
2
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
6-8 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7
Dips
2
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
French Press
2
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
6-8 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7
Dips
2
10-14 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5A
Hip Abductor (Machine)
2
8-12 reps
-
5B
Hip Adductor (Machine)
2
8-12 reps
-
6
Seated Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5A
Hip Abductor (Machine)
2
8-12 reps
-
5B
Hip Adductor (Machine)
2
8-12 reps
-
6
Seated Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5A
Hip Abductor (Machine)
2
8-12 reps
-
5B
Hip Adductor (Machine)
2
8-12 reps
-
6
Seated Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5A
Hip Abductor (Machine)
2
8-12 reps
-
5B
Hip Adductor (Machine)
2
8-12 reps
-
6
Seated Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5A
Hip Abductor (Machine)
2
8-12 reps
-
5B
Hip Adductor (Machine)
2
8-12 reps
-
6
Seated Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5A
Hip Abductor (Machine)
2
8-12 reps
-
5B
Hip Adductor (Machine)
2
8-12 reps
-
6
Seated Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5A
Hip Abductor (Machine)
2
8-12 reps
-
5B
Hip Adductor (Machine)
2
8-12 reps
-
6
Seated Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5A
Hip Abductor (Machine)
2
8-12 reps
-
5B
Hip Adductor (Machine)
2
8-12 reps
-
6
Seated Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5A
Hip Abductor (Machine)
2
8-12 reps
-
5B
Hip Adductor (Machine)
2
8-12 reps
-
6
Seated Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5A
Hip Abductor (Machine)
2
8-12 reps
-
5B
Hip Adductor (Machine)
2
8-12 reps
-
6
Seated Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5A
Hip Abductor (Machine)
2
8-12 reps
-
5B
Hip Adductor (Machine)
2
8-12 reps
-
6
Seated Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5A
Hip Abductor (Machine)
2
8-12 reps
-
5B
Hip Adductor (Machine)
2
8-12 reps
-
6
Seated Calf Raise
2
12-20 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
-
2
Lunge (Dumbbell)
2 Sets
8-12 Reps
-
3
Leg Extension
2 Sets
8-12 Reps
-
4
Hamstring Curl
2 Sets
8-12 Reps
-
5
Back Extension (Weighted)
2 Sets
12-20 Reps
-
6
Butt Blaster
2 Sets
8-12 Reps
-
7
Standing Calf Raise
2 Sets
12-20 Reps
-
Day 3
1
Chin-Up (Bodyweight)
1 Set
AMRAP
-
2
Deadlift (Barbell)
3 Sets
6-8 Reps
-
3
Seated Row (Cable)
2 Sets
8-12 Reps
-
4A
Seated Cable Overhead Bicep Curl
2 Sets
8-12 Reps
-
4B
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
-
5
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
-
6
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
-
7
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
8A
Hammer Curl
2 Sets
8-12 Reps
-
8B
Wrist Curls
2 Sets
12-20 Reps
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
French Press
2 Sets
8-12 Reps
-
3
Shoulder Press (Plate Loaded)
3 Sets
6-8 Reps
-
4
Chest Fly (Machine)
2 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
6
Abs Crunch (Machine)
2 Sets
8-12 Reps
-
7
Dips
2 Sets
10-14 Reps
-
Day 5
1
Hack Squat
1 Set
6-8 Reps
-
2
Leg Extension
2 Sets
8-12 Reps
-
3
Lying Leg Curl
2 Sets
8-12 Reps
-
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
-
5A
Hip Abductor (Machine)
2 Sets
8-12 Reps
-
5B
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
6
Seated Calf Raise
2 Sets
12-20 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Lat Pulldown
2 Sets
8-12 Reps
-
3
Chest Fly (Cable)
2 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
2 Sets
10-14 Reps
-
6
Bayesian Curl
2 Sets
8-12 Reps
-
7
Abs Crunch (Cable)
2 Sets
15-20 Reps
-