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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
    May 12, 2025 02:03
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
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
-