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Terry Kavliaris

by Supreme Performance
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Program Description

Terry

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 18, 2024 01:08
  • Last Edited
    Jun 18, 2025 07:51

Summary

Embark on a transformative 12-week journey with Terry Kavliaris, designed for those ready to elevate their strength and physique. This comprehensive program features five days of targeted workouts each week, focusing on supersets to maximize efficiency and intensity. You'll engage in a variety of exercises, from barbell lifts to machine work, ensuring a balanced approach to building muscle and strength across all major muscle groups. Get ready to push your limits and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
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
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
2A
Cable Crossover
3
10-12 reps
-
2B
Seated Row (Cable)
3
8-10 reps
-
3A
Shrug (Barbell)
3
3-5 reps
-
3B
Neck Curl
3
15-25 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
2A
Cable Crossover
3
10-12 reps
-
2B
Seated Row (Cable)
3
8-10 reps
-
3A
Shrug (Barbell)
3
3-5 reps
-
3B
Neck Curl
3
15-25 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
2A
Cable Crossover
3
10-12 reps
-
2B
Seated Row (Cable)
3
8-10 reps
-
3A
Shrug (Barbell)
3
3-5 reps
-
3B
Neck Curl
3
15-25 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
2A
Cable Crossover
3
10-12 reps
-
2B
Seated Row (Cable)
3
8-10 reps
-
3A
Shrug (Barbell)
3
3-5 reps
-
3B
Neck Curl
3
15-25 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
2A
Cable Crossover
3
10-12 reps
-
2B
Seated Row (Cable)
3
8-10 reps
-
3A
Shrug (Barbell)
3
3-5 reps
-
3B
Neck Curl
3
15-25 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
2A
Cable Crossover
3
10-12 reps
-
2B
Seated Row (Cable)
3
8-10 reps
-
3A
Shrug (Barbell)
3
3-5 reps
-
3B
Neck Curl
3
15-25 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
2A
Cable Crossover
3
10-12 reps
-
2B
Seated Row (Cable)
3
8-10 reps
-
3A
Shrug (Barbell)
3
3-5 reps
-
3B
Neck Curl
3
15-25 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
2A
Cable Crossover
3
10-12 reps
-
2B
Seated Row (Cable)
3
8-10 reps
-
3A
Shrug (Barbell)
3
3-5 reps
-
3B
Neck Curl
3
15-25 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
2A
Cable Crossover
3
10-12 reps
-
2B
Seated Row (Cable)
3
8-10 reps
-
3A
Shrug (Barbell)
3
3-5 reps
-
3B
Neck Curl
3
15-25 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
2A
Cable Crossover
3
10-12 reps
-
2B
Seated Row (Cable)
3
8-10 reps
-
3A
Shrug (Barbell)
3
3-5 reps
-
3B
Neck Curl
3
15-25 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
2A
Cable Crossover
3
10-12 reps
-
2B
Seated Row (Cable)
3
8-10 reps
-
3A
Shrug (Barbell)
3
3-5 reps
-
3B
Neck Curl
3
15-25 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
2A
Cable Crossover
3
10-12 reps
-
2B
Seated Row (Cable)
3
8-10 reps
-
3A
Shrug (Barbell)
3
3-5 reps
-
3B
Neck Curl
3
15-25 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Curl
3
6-8 reps
-
3B
Leg Extension
3
6-8 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Curl
3
6-8 reps
-
3B
Leg Extension
3
6-8 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Curl
3
6-8 reps
-
3B
Leg Extension
3
6-8 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Curl
3
6-8 reps
-
3B
Leg Extension
3
6-8 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Curl
3
6-8 reps
-
3B
Leg Extension
3
6-8 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Curl
3
6-8 reps
-
3B
Leg Extension
3
6-8 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Curl
3
6-8 reps
-
3B
Leg Extension
3
6-8 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Curl
3
6-8 reps
-
3B
Leg Extension
3
6-8 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Curl
3
6-8 reps
-
3B
Leg Extension
3
6-8 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Curl
3
6-8 reps
-
3B
Leg Extension
3
6-8 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Curl
3
6-8 reps
-
3B
Leg Extension
3
6-8 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Curl
3
6-8 reps
-
3B
Leg Extension
3
6-8 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2A
Overhead Tricep Extension (Cable)
3
6-8 reps
-
2B
Bayesian Curl
3
8-10 reps
-
3A
Tricep Pushdown (Cable)
3
25-50 reps
-
3B
Preacher Curl (Barbell)
3
25-50 reps
-
4A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2A
Overhead Tricep Extension (Cable)
3
6-8 reps
-
2B
Bayesian Curl
3
8-10 reps
-
3A
Tricep Pushdown (Cable)
3
25-50 reps
-
3B
Preacher Curl (Barbell)
3
25-50 reps
-
4A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2A
Overhead Tricep Extension (Cable)
3
6-8 reps
-
2B
Bayesian Curl
3
8-10 reps
-
3A
Tricep Pushdown (Cable)
3
25-50 reps
-
3B
Preacher Curl (Barbell)
3
25-50 reps
-
4A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2A
Overhead Tricep Extension (Cable)
3
6-8 reps
-
2B
Bayesian Curl
3
8-10 reps
-
3A
Tricep Pushdown (Cable)
3
25-50 reps
-
3B
Preacher Curl (Barbell)
3
25-50 reps
-
4A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2A
Overhead Tricep Extension (Cable)
3
6-8 reps
-
2B
Bayesian Curl
3
8-10 reps
-
3A
Tricep Pushdown (Cable)
3
25-50 reps
-
3B
Preacher Curl (Barbell)
3
25-50 reps
-
4A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2A
Overhead Tricep Extension (Cable)
3
6-8 reps
-
2B
Bayesian Curl
3
8-10 reps
-
3A
Tricep Pushdown (Cable)
3
25-50 reps
-
3B
Preacher Curl (Barbell)
3
25-50 reps
-
4A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2A
Overhead Tricep Extension (Cable)
3
6-8 reps
-
2B
Bayesian Curl
3
8-10 reps
-
3A
Tricep Pushdown (Cable)
3
25-50 reps
-
3B
Preacher Curl (Barbell)
3
25-50 reps
-
4A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2A
Overhead Tricep Extension (Cable)
3
6-8 reps
-
2B
Bayesian Curl
3
8-10 reps
-
3A
Tricep Pushdown (Cable)
3
25-50 reps
-
3B
Preacher Curl (Barbell)
3
25-50 reps
-
4A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2A
Overhead Tricep Extension (Cable)
3
6-8 reps
-
2B
Bayesian Curl
3
8-10 reps
-
3A
Tricep Pushdown (Cable)
3
25-50 reps
-
3B
Preacher Curl (Barbell)
3
25-50 reps
-
4A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2A
Overhead Tricep Extension (Cable)
3
6-8 reps
-
2B
Bayesian Curl
3
8-10 reps
-
3A
Tricep Pushdown (Cable)
3
25-50 reps
-
3B
Preacher Curl (Barbell)
3
25-50 reps
-
4A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2A
Overhead Tricep Extension (Cable)
3
6-8 reps
-
2B
Bayesian Curl
3
8-10 reps
-
3A
Tricep Pushdown (Cable)
3
25-50 reps
-
3B
Preacher Curl (Barbell)
3
25-50 reps
-
4A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2A
Overhead Tricep Extension (Cable)
3
6-8 reps
-
2B
Bayesian Curl
3
8-10 reps
-
3A
Tricep Pushdown (Cable)
3
25-50 reps
-
3B
Preacher Curl (Barbell)
3
25-50 reps
-
4A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
-
2A
Lat Pulldown (Single Arm)
3
12-15 reps
-
2B
Cable Crossover
3
15-25 reps
-
3
Single Arm Iso Row
3
12-15 reps
-
4A
Power Shrug
3
15-25 reps
-
4B
Neck Curl
3
15-25 reps
-
5
Hanging Leg Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
-
2A
Lat Pulldown (Single Arm)
3
12-15 reps
-
2B
Cable Crossover
3
15-25 reps
-
3
Single Arm Iso Row
3
12-15 reps
-
4A
Power Shrug
3
15-25 reps
-
4B
Neck Curl
3
15-25 reps
-
5
Hanging Leg Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
-
2A
Lat Pulldown (Single Arm)
3
12-15 reps
-
2B
Cable Crossover
3
15-25 reps
-
3
Single Arm Iso Row
3
12-15 reps
-
4A
Power Shrug
3
15-25 reps
-
4B
Neck Curl
3
15-25 reps
-
5
Hanging Leg Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
-
2A
Lat Pulldown (Single Arm)
3
12-15 reps
-
2B
Cable Crossover
3
15-25 reps
-
3
Single Arm Iso Row
3
12-15 reps
-
4A
Power Shrug
3
15-25 reps
-
4B
Neck Curl
3
15-25 reps
-
5
Hanging Leg Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
-
2A
Lat Pulldown (Single Arm)
3
12-15 reps
-
2B
Cable Crossover
3
15-25 reps
-
3
Single Arm Iso Row
3
12-15 reps
-
4A
Power Shrug
3
15-25 reps
-
4B
Neck Curl
3
15-25 reps
-
5
Hanging Leg Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
-
2A
Lat Pulldown (Single Arm)
3
12-15 reps
-
2B
Cable Crossover
3
15-25 reps
-
3
Single Arm Iso Row
3
12-15 reps
-
4A
Power Shrug
3
15-25 reps
-
4B
Neck Curl
3
15-25 reps
-
5
Hanging Leg Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
-
2A
Lat Pulldown (Single Arm)
3
12-15 reps
-
2B
Cable Crossover
3
15-25 reps
-
3
Single Arm Iso Row
3
12-15 reps
-
4A
Power Shrug
3
15-25 reps
-
4B
Neck Curl
3
15-25 reps
-
5
Hanging Leg Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
-
2A
Lat Pulldown (Single Arm)
3
12-15 reps
-
2B
Cable Crossover
3
15-25 reps
-
3
Single Arm Iso Row
3
12-15 reps
-
4A
Power Shrug
3
15-25 reps
-
4B
Neck Curl
3
15-25 reps
-
5
Hanging Leg Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
-
2A
Lat Pulldown (Single Arm)
3
12-15 reps
-
2B
Cable Crossover
3
15-25 reps
-
3
Single Arm Iso Row
3
12-15 reps
-
4A
Power Shrug
3
15-25 reps
-
4B
Neck Curl
3
15-25 reps
-
5
Hanging Leg Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
-
2A
Lat Pulldown (Single Arm)
3
12-15 reps
-
2B
Cable Crossover
3
15-25 reps
-
3
Single Arm Iso Row
3
12-15 reps
-
4A
Power Shrug
3
15-25 reps
-
4B
Neck Curl
3
15-25 reps
-
5
Hanging Leg Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
-
2A
Lat Pulldown (Single Arm)
3
12-15 reps
-
2B
Cable Crossover
3
15-25 reps
-
3
Single Arm Iso Row
3
12-15 reps
-
4A
Power Shrug
3
15-25 reps
-
4B
Neck Curl
3
15-25 reps
-
5
Hanging Leg Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
-
2A
Lat Pulldown (Single Arm)
3
12-15 reps
-
2B
Cable Crossover
3
15-25 reps
-
3
Single Arm Iso Row
3
12-15 reps
-
4A
Power Shrug
3
15-25 reps
-
4B
Neck Curl
3
15-25 reps
-
5
Hanging Leg Raise
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
25 reps
-
2
Hyperextension
3
15-25 reps
-
3A
Lying Leg Curl
3
12-15 reps
-
3B
Leg Extension
3
15-25 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
25 reps
-
2
Hyperextension
3
15-25 reps
-
3A
Lying Leg Curl
3
12-15 reps
-
3B
Leg Extension
3
15-25 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
25 reps
-
2
Hyperextension
3
15-25 reps
-
3A
Lying Leg Curl
3
12-15 reps
-
3B
Leg Extension
3
15-25 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
25 reps
-
2
Hyperextension
3
15-25 reps
-
3A
Lying Leg Curl
3
12-15 reps
-
3B
Leg Extension
3
15-25 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
25 reps
-
2
Hyperextension
3
15-25 reps
-
3A
Lying Leg Curl
3
12-15 reps
-
3B
Leg Extension
3
15-25 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
25 reps
-
2
Hyperextension
3
15-25 reps
-
3A
Lying Leg Curl
3
12-15 reps
-
3B
Leg Extension
3
15-25 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
25 reps
-
2
Hyperextension
3
15-25 reps
-
3A
Lying Leg Curl
3
12-15 reps
-
3B
Leg Extension
3
15-25 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
25 reps
-
2
Hyperextension
3
15-25 reps
-
3A
Lying Leg Curl
3
12-15 reps
-
3B
Leg Extension
3
15-25 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
25 reps
-
2
Hyperextension
3
15-25 reps
-
3A
Lying Leg Curl
3
12-15 reps
-
3B
Leg Extension
3
15-25 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
25 reps
-
2
Hyperextension
3
15-25 reps
-
3A
Lying Leg Curl
3
12-15 reps
-
3B
Leg Extension
3
15-25 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
25 reps
-
2
Hyperextension
3
15-25 reps
-
3A
Lying Leg Curl
3
12-15 reps
-
3B
Leg Extension
3
15-25 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
25 reps
-
2
Hyperextension
3
15-25 reps
-
3A
Lying Leg Curl
3
12-15 reps
-
3B
Leg Extension
3
15-25 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
-
1B
Lat Pulldown (Neutral Grip)
3 Sets
6-8 Reps
-
2A
Cable Crossover
3 Sets
10-12 Reps
-
2B
Seated Row (Cable)
3 Sets
8-10 Reps
-
3A
Shrug (Barbell)
3 Sets
3-5 Reps
-
3B
Neck Curl
3 Sets
15-25 Reps
-
4
Hanging Leg Raise
2 Sets
12-15 Reps
-
Day 2
1
Leg Press (45 Degrees)
3 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
3A
Leg Curl
3 Sets
6-8 Reps
-
3B
Leg Extension
3 Sets
6-8 Reps
-
4
Hanging Leg Raise
2 Sets
12-15 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
-
2A
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
-
2B
Bayesian Curl
3 Sets
8-10 Reps
-
3A
Tricep Pushdown (Cable)
3 Sets
25-50 Reps
-
3B
Preacher Curl (Barbell)
3 Sets
25-50 Reps
-
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
-
4B
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
12-15 Reps
-
2A
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
-
2B
Cable Crossover
3 Sets
15-25 Reps
-
3
Single Arm Iso Row
3 Sets
12-15 Reps
-
4A
Power Shrug
3 Sets
15-25 Reps
-
4B
Neck Curl
3 Sets
15-25 Reps
-
5
Hanging Leg Raise
2 Sets
12-15 Reps
-
Day 5
1
Leg Press (45 Degrees)
3 Sets
25 Reps
-
2
Hyperextension
3 Sets
15-25 Reps
-
3A
Lying Leg Curl
3 Sets
12-15 Reps
-
3B
Leg Extension
3 Sets
15-25 Reps
-
4
Hanging Leg Raise
2 Sets
12-15 Reps
-