Program Description
This 7-week mesocycle is built in the style of John Meadows, with an emphasis on quad development while still driving balanced hypertrophy across the chest, lats, rear delts, glutes, hams, and calves. The split runs Push A, Pull A, Legs A, Push B, Pull B, Legs B, then Rest, giving each muscle group two focused exposures per week. Training starts with structured warm-ups, then progresses into a mix of heavy compound lifts, strategic isolation work, and rear delt “insurance volume” to keep the shoulders healthy and capped. Progression is simple and aggressive: Weeks 1–3 focus on straight sets in the 6–20 rep range, building load with controlled reps. Week 4 is a deload, cutting volume in half and dropping intensifiers to reset fatigue. Weeks 5–7 ramp up with higher set counts, advanced intensifiers like rest-pause, clusters, stretch holds, and partials.
Program Overview
- LevelAdvanced, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length7 weeks
- Time Per Workout70 minutes
- CreatedSep 19, 2025 02:22
- Last EditedSep 20, 2025 04:14
Muscle Engagement
Front
Back
MuscleSet
Lats
11.4%
Upper Back
11.2%
Hamstrings
9.2%
Rear Delts
9%
Chest
8.8%
Triceps
8.4%
Quadriceps
8%
Glutes
7.4%
Biceps
6.1%
Calves
5.8%
Front Delts
4.9%
Lower Back
3.3%
Abs
2.2%
Middle Delts
2.2%
Adductors
1.4%
Other
0.3%
Abductors
0.3%
Forearms
0.2%
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ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
20 reps
-
1B
Lateral Raise (Dumbbell)
2
20 reps
-
1C
Push Up
2
20 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Bench Press (Dumbbell)
5
10 reps
-
4
Cable Fly (High To Low)
5
12 reps
-
5
Dumbbell Hex Press
3
12 reps
-
6
Rear Delt Fly (Cable)
4
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Bayesian Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
20 reps
-
1B
Lateral Raise (Dumbbell)
2
20 reps
-
1C
Push Up
2
20 reps
-
2
Incline Bench Press (Dumbbell)
3
2
15 reps
8 reps
-
-
3
Bench Press (Dumbbell)
5
10 reps
-
4
Cable Fly (High To Low)
3
12 reps
-
5
Dumbbell Hex Press
3
12 reps
-
6
Rear Delt Fly (Cable)
4
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Bayesian Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
20 reps
-
1B
Lateral Raise (Dumbbell)
2
20 reps
-
1C
Push Up
2
20 reps
-
2
Incline Bench Press (Dumbbell)
3
2
15 reps
8 reps
-
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Cable Fly (High To Low)
3
12 reps
-
5
Dumbbell Hex Press
3
12 reps
-
6
Rear Delt Fly (Cable)
4
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Bayesian Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
20 reps
-
1B
Lateral Raise (Dumbbell)
2
20 reps
-
1C
Push Up
2
20 reps
-
2
Incline Bench Press (Dumbbell)
2
1
15 reps
8 reps
-
-
3
Bench Press (Dumbbell)
2
10 reps
-
4
Cable Fly (High To Low)
2
12 reps
-
5
Dumbbell Hex Press
2
12 reps
-
6
Rear Delt Fly (Cable)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
12 reps
-
8
Bayesian Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
20 reps
-
1B
Lateral Raise (Dumbbell)
2
20 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Bench Press (Dumbbell)
4
10 reps
-
4
Cable Fly (High To Low)
4
12 reps
-
5
Dumbbell Hex Press
4
12 reps
-
6
Rear Delt Fly (Cable)
4
15 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
8
Bayesian Curl
4
-
9
Push Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
20 reps
-
1B
Lateral Raise (Dumbbell)
2
20 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Bench Press (Dumbbell)
4
10 reps
-
4
Cable Fly (High To Low)
4
12 reps
-
5
Dumbbell Hex Press
4
12 reps
-
6
Rear Delt Fly (Cable)
4
15 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
8
Bayesian Curl
4
-
9
Push Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
20 reps
-
1B
Lateral Raise (Dumbbell)
2
20 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Bench Press (Dumbbell)
4
10 reps
-
4
Cable Fly (High To Low)
4
12 reps
-
5
Dumbbell Hex Press
4
12 reps
-
6
Rear Delt Fly (Cable)
4
15 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
8
Bayesian Curl
4
-
9
Push Up
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15 reps
-
2
Straight Arm Pulldown
4
15 reps
-
3
Pull-Up (Bodyweight)
3
-
4
Y Raise (Dumbbell)
4
15 reps
-
5
Dumbbell Row
3
12 reps
-
6
Cable Low Row
3
12 reps
-
7
Single Arm Row (Cable)
3
12 reps
-
8
Pullover (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15 reps
-
2
Straight Arm Pulldown
4
15 reps
-
3
Pull-Up (Bodyweight)
3
-
4
Y Raise (Dumbbell)
4
15 reps
-
5
Dumbbell Row
3
12 reps
-
6
Cable Low Row
3
12 reps
-
7
Single Arm Row (Cable)
3
12 reps
-
8
Pullover (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15 reps
-
2
Straight Arm Pulldown
4
15 reps
-
3
Pull-Up (Bodyweight)
3
-
4
Y Raise (Dumbbell)
4
15 reps
-
5
Dumbbell Row
3
12 reps
-
6
Cable Low Row
3
12 reps
-
7
Single Arm Row (Cable)
3
12 reps
-
8
Pullover (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15 reps
-
2
Straight Arm Pulldown
2
15 reps
-
3
Pull-Up (Bodyweight)
2
-
4
Y Raise (Dumbbell)
2
15 reps
-
5
Dumbbell Row
2
12 reps
-
6
Cable Low Row
2
12 reps
-
7
Single Arm Row (Cable)
2
12 reps
-
8
Pullover (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15 reps
-
2
Straight Arm Pulldown
4
15 reps
-
3
Pull-Up (Bodyweight)
4
-
4
Y Raise (Dumbbell)
4
15 reps
-
5
Dumbbell Row
4
12 reps
-
6
Cable Low Row
4
12 reps
-
7
Single Arm Row (Cable)
4
12 reps
-
8
Pullover (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15 reps
-
2
Straight Arm Pulldown
4
15 reps
-
3
Pull-Up (Bodyweight)
4
-
4
Y Raise (Dumbbell)
4
15 reps
-
5
Dumbbell Row
4
12 reps
-
6
Cable Low Row
4
12 reps
-
7
Single Arm Row (Cable)
4
12 reps
-
8
Pullover (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15 reps
-
2
Straight Arm Pulldown
4
15 reps
-
3
Pull-Up (Bodyweight)
4
-
4
Y Raise (Dumbbell)
4
15 reps
-
5
Dumbbell Row
4
12 reps
-
6
Cable Low Row
4
12 reps
-
7
Single Arm Row (Cable)
4
12 reps
-
8
Pullover (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Hack Squat
1
1
1
1
15 reps
10 reps
8 reps
12 reps
-
-
-
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Safety Bar Squat
3
8 reps
-
6
Standing Calf Raise
5
10 reps
-
7
Seated Calf Raise
4
12 reps
-
8
Glute Kickback (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Hack Squat
1
1
1
1
15 reps
10 reps
8 reps
12 reps
-
-
-
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Safety Bar Squat
3
8 reps
-
6
Standing Calf Raise
5
10 reps
-
7
Seated Calf Raise
4
12 reps
-
8
Glute Kickback (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Hack Squat
1
1
1
1
15 reps
10 reps
8 reps
12 reps
-
-
-
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Safety Bar Squat
3
8 reps
-
6
Standing Calf Raise
5
10 reps
-
7
Seated Calf Raise
4
12 reps
-
8
Glute Kickback (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15 reps
-
2
Leg Extension
2
15 reps
-
3
Hack Squat
2
15 reps
-
4
Romanian Deadlift (Barbell)
2
8 reps
-
5
Safety Bar Squat
2
8 reps
-
6
Standing Calf Raise
2
10 reps
-
7
Seated Calf Raise
2
12 reps
-
8
Glute Kickback (Cable)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Hack Squat
1
1
1
2
15 reps
10 reps
8 reps
12 reps
-
-
-
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Safety Bar Squat
4
8 reps
-
6
Standing Calf Raise
5
10 reps
-
7
Seated Calf Raise
5
12 reps
-
8
Glute Kickback (Cable)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Hack Squat
1
1
1
2
15 reps
10 reps
8 reps
12 reps
-
-
-
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Safety Bar Squat
4
8 reps
-
6
Standing Calf Raise
5
10 reps
-
7
Seated Calf Raise
5
12 reps
-
8
Glute Kickback (Cable)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Hack Squat
1
1
1
2
15 reps
10 reps
8 reps
12 reps
-
-
-
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Safety Bar Squat
4
8 reps
-
6
Standing Calf Raise
5
10 reps
-
7
Seated Calf Raise
5
12 reps
-
8
Glute Kickback (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
20 reps
-
1B
Push Up
2
15 reps
-
2
Cable Crossover (Low To High)
3
15 reps
-
3
Incline Bench Press (Barbell)
2
2
12 reps
8 reps
-
-
4
Dip (Bodyweight)
3
-
5
Decline Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
4
12 reps
-
7
Pullover (Dumbbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Concentration Curl
3
-
10
Overhead Tricep Extension (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
20 reps
-
1B
Push Up
2
15 reps
-
2
Cable Crossover (Low To High)
3
15 reps
-
3
Incline Bench Press (Barbell)
2
2
12 reps
8 reps
-
-
4
Dip (Bodyweight)
3
-
5
Decline Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
4
12 reps
-
7
Pullover (Dumbbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Concentration Curl
3
-
10
Overhead Tricep Extension (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
20 reps
-
1B
Push Up
2
15 reps
-
2
Cable Crossover (Low To High)
3
15 reps
-
3
Incline Bench Press (Barbell)
2
2
12 reps
8 reps
-
-
4
Dip (Bodyweight)
3
-
5
Decline Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
4
12 reps
-
7
Pullover (Dumbbell)
3
-
8
Lateral Raise (Dumbbell)
3
-
9
Concentration Curl
3
-
10
Overhead Tricep Extension (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
20 reps
-
1B
Push Up
2
15 reps
-
2
Cable Crossover (Low To High)
2
15 reps
-
3
Incline Bench Press (Barbell)
1
1
12 reps
8 reps
-
-
4
Dip (Bodyweight)
2
-
5
Decline Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
3
12 reps
-
7
Pullover (Dumbbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
9
Concentration Curl
2
-
10
Overhead Tricep Extension (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
20 reps
-
1B
Push Up
2
15 reps
-
2
Cable Crossover (Low To High)
4
15 reps
-
3
Incline Bench Press (Barbell)
3
2
12 reps
8 reps
-
-
4
Dip (Bodyweight)
4
-
5
Decline Bench Press (Barbell)
2
2
12 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
4
12 reps
-
7
Pullover (Dumbbell)
4
-
8
Lateral Raise (Dumbbell)
4
-
9
Concentration Curl
4
-
10
Overhead Tricep Extension (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
20 reps
-
1B
Push Up
2
15 reps
-
2
Cable Crossover (Low To High)
4
15 reps
-
3
Incline Bench Press (Barbell)
3
2
12 reps
8 reps
-
-
4
Dip (Bodyweight)
4
-
5
Decline Bench Press (Barbell)
2
2
12 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
4
12 reps
-
7
Pullover (Dumbbell)
4
-
8
Lateral Raise (Dumbbell)
4
-
9
Concentration Curl
4
-
10
Overhead Tricep Extension (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
20 reps
-
1B
Push Up
2
15 reps
-
2
Cable Crossover (Low To High)
4
15 reps
-
3
Incline Bench Press (Barbell)
3
2
12 reps
8 reps
-
-
4
Dip (Bodyweight)
4
-
5
Decline Bench Press (Barbell)
2
2
12 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
4
12 reps
-
7
Pullover (Dumbbell)
4
-
8
Lateral Raise (Dumbbell)
4
-
9
Concentration Curl
4
-
10
Overhead Tricep Extension (Cable)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Rows
2
20 reps
-
2
Straight Arm Pulldown
3
15 reps
-
3
Chin-Up (Bodyweight)
3
12 reps
-
4
Plumber Cable Pull
3
12 reps
-
5
Meadow Row
3
10 reps
-
6
Rear Delt Row
4
12 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
T-Bar Row
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Rows
2
20 reps
-
2
Straight Arm Pulldown
3
15 reps
-
3
Chin-Up (Bodyweight)
3
12 reps
-
4
Plumber Cable Pull
3
12 reps
-
5
Meadow Row
3
10 reps
-
6
Rear Delt Row
4
12 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
T-Bar Row
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Rows
2
20 reps
-
2
Straight Arm Pulldown
3
15 reps
-
3
Chin-Up (Bodyweight)
3
12 reps
-
4
Plumber Cable Pull
3
12 reps
-
5
Meadow Row
3
10 reps
-
6
Rear Delt Row
4
12 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
T-Bar Row
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Rows
2
20 reps
-
2
Straight Arm Pulldown
2
15 reps
-
3
Chin-Up (Bodyweight)
2
12 reps
-
4
Plumber Cable Pull
2
12 reps
-
5
Meadow Row
2
10 reps
-
6
Rear Delt Row
2
12 reps
-
7
Bicep Curl (Cable)
2
10 reps
-
8
T-Bar Row
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Rows
2
20 reps
-
2
Straight Arm Pulldown
4
15 reps
-
3
Chin-Up (Bodyweight)
4
12 reps
-
4
Plumber Cable Pull
4
12 reps
-
5
Meadow Row
4
10 reps
-
6
Rear Delt Row
4
12 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
8
T-Bar Row
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Rows
2
20 reps
-
2
Straight Arm Pulldown
4
15 reps
-
3
Chin-Up (Bodyweight)
4
12 reps
-
4
Plumber Cable Pull
4
12 reps
-
5
Meadow Row
4
10 reps
-
6
Rear Delt Row
4
12 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
8
T-Bar Row
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Rows
2
20 reps
-
2
Straight Arm Pulldown
4
15 reps
-
3
Chin-Up (Bodyweight)
4
12 reps
-
4
Plumber Cable Pull
4
12 reps
-
5
Meadow Row
4
10 reps
-
6
Rear Delt Row
4
12 reps
-
7
Bicep Curl (Cable)
4
10 reps
-
8
T-Bar Row
4
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
20 reps
-
2
Lunge (Bodyweight)
2
10 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Safety Bar Squat
1
2
10 reps
8 reps
-
-
7
Good Morning
3
8 reps
-
8
Seated Calf Raise
5
15 reps
-
9
Nordic Curl
3
10 reps
-
10
Standing Calf Raise
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
20 reps
-
2
Lunge (Bodyweight)
2
10 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Safety Bar Squat
1
2
10 reps
8 reps
-
-
7
Good Morning
3
8 reps
-
8
Seated Calf Raise
5
15 reps
-
9
Nordic Curl
3
10 reps
-
10
Standing Calf Raise
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
20 reps
-
2
Lunge (Bodyweight)
2
10 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Safety Bar Squat
1
2
10 reps
8 reps
-
-
7
Good Morning
3
8 reps
-
8
Seated Calf Raise
5
15 reps
-
9
Nordic Curl
3
10 reps
-
10
Standing Calf Raise
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
20 reps
-
2
Lunge (Bodyweight)
2
10 reps
-
3
Seated Hamstring Curl
2
15 reps
-
4
Leg Extension
2
15 reps
-
5
Leg Press
1
1
15 reps
12 reps
-
-
6
Safety Bar Squat
2
10 reps
-
7
Good Morning
2
8 reps
-
8
Seated Calf Raise
2
15 reps
-
9
Nordic Curl
2
10 reps
-
10
Standing Calf Raise
2
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
20 reps
-
2
Lunge (Bodyweight)
2
10 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Leg Extension
4
15 reps
-
5
Leg Press
2
1
2
15 reps
12 reps
10 reps
-
-
-
6
Safety Bar Squat
2
2
10 reps
8 reps
-
-
7
Good Morning
4
8 reps
-
8
Seated Calf Raise
5
15 reps
-
9
Nordic Curl
4
10 reps
-
10
Standing Calf Raise
5
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
20 reps
-
2
Lunge (Bodyweight)
2
10 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Leg Extension
4
15 reps
-
5
Leg Press
2
1
2
15 reps
12 reps
10 reps
-
-
-
6
Safety Bar Squat
2
2
10 reps
8 reps
-
-
7
Good Morning
4
8 reps
-
8
Seated Calf Raise
5
15 reps
-
9
Nordic Curl
4
10 reps
-
10
Standing Calf Raise
5
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
20 reps
-
2
Lunge (Bodyweight)
2
10 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Leg Extension
4
15 reps
-
5
Leg Press
2
1
2
15 reps
12 reps
10 reps
-
-
-
6
Safety Bar Squat
2
2
10 reps
8 reps
-
-
7
Good Morning
4
8 reps
-
8
Seated Calf Raise
5
15 reps
-
9
Nordic Curl
4
10 reps
-
10
Standing Calf Raise
5
15 reps
-
Week 1
1 / 7 Weeks
Day 1
1A
Band Pull Apart2 Sets
20 Reps
-
1B
Lateral Raise (Dumbbell)2 Sets
20 Reps
-
1C
Push Up2 Sets
20 Reps
-
2
Incline Bench Press (Dumbbell)5 Sets
8 Reps
-
3
Bench Press (Dumbbell)5 Sets
10 Reps
-
4
Cable Fly (High To Low)5 Sets
12 Reps
-
5
Dumbbell Hex Press3 Sets
12 Reps
-
6
Rear Delt Fly (Cable)4 Sets
15 Reps
-
7
Tricep Pushdown (Cable)3 Sets
12 Reps
-
8
Bayesian Curl3 Sets
-
Day 2
1
Face Pull4 Sets
15 Reps
-
2
Straight Arm Pulldown4 Sets
15 Reps
-
3
Pull-Up (Bodyweight)3 Sets
-
4
Y Raise (Dumbbell)4 Sets
15 Reps
-
5
Dumbbell Row3 Sets
12 Reps
-
6
Cable Low Row3 Sets
12 Reps
-
7
Single Arm Row (Cable)3 Sets
12 Reps
-
8
Pullover (Dumbbell)3 Sets
12 Reps
-
Day 3
1
Seated Hamstring Curl3 Sets
15 Reps
-
2
Leg Extension3 Sets
15 Reps
-
3
Hack Squat1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
12 Reps
-
-
-
-
4
Romanian Deadlift (Barbell)3 Sets
8 Reps
-
5
Safety Bar Squat3 Sets
8 Reps
-
6
Standing Calf Raise5 Sets
10 Reps
-
7
Seated Calf Raise4 Sets
12 Reps
-
8
Glute Kickback (Cable)3 Sets
15 Reps
-
Day 4
1
Walk1 Set
60 mins
-
Day 5
1A
Band Pull Apart2 Sets
20 Reps
-
1B
Push Up2 Sets
15 Reps
-
2
Cable Crossover (Low To High)3 Sets
15 Reps
-
3
Incline Bench Press (Barbell)2 Sets
2 Sets
12 Reps
8 Reps
-
-
4
Dip (Bodyweight)3 Sets
-
5
Decline Bench Press (Barbell)2 Sets
1 Set
12 Reps
8 Reps
-
-
6
Single Arm Rear Delt Cable Fly4 Sets
12 Reps
-
7
Pullover (Dumbbell)3 Sets
-
8
Lateral Raise (Dumbbell)3 Sets
-
9
Concentration Curl3 Sets
-
10
Overhead Tricep Extension (Cable)3 Sets
-
Day 6
1
Band Rows2 Sets
20 Reps
-
2
Straight Arm Pulldown3 Sets
15 Reps
-
3
Chin-Up (Bodyweight)3 Sets
12 Reps
-
4
Plumber Cable Pull3 Sets
12 Reps
-
5
Meadow Row3 Sets
10 Reps
-
6
Rear Delt Row4 Sets
12 Reps
-
7
Bicep Curl (Cable)3 Sets
10 Reps
-
8
T-Bar Row3 Sets
10 Reps
-
Day 7
1
Glute Bridge (Bodyweight)2 Sets
20 Reps
-
2
Lunge (Bodyweight)2 Sets
10 Reps
-
3
Seated Hamstring Curl3 Sets
15 Reps
-
4
Leg Extension3 Sets
15 Reps
-
5
Leg Press2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Safety Bar Squat1 Set
2 Sets
10 Reps
8 Reps
-
-
7
Good Morning3 Sets
8 Reps
-
8
Seated Calf Raise5 Sets
15 Reps
-
9
Nordic Curl3 Sets
10 Reps
-
10
Standing Calf Raise4 Sets
15 Reps
-