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Upper Lower

by ghost _lu

Program Description

Transform your strength and physique with the Upper Lower program, designed for those ready to commit to a 12-week journey. This balanced 4-day split focuses on maximizing muscle growth and enhancing overall performance by alternating between upper and lower body workouts. Each session is crafted to challenge you, ensuring progressive overload while allowing for ample recovery. Get ready to build strength and sculpt your body with a structured approach that fits seamlessly into your routine! follow ghostlu06 on insta

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 16, 2025 07:13
  • Last Edited
    Sep 17, 2025 12:33
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.8%
Quadriceps
10.3%
Triceps
10%
Chest
8.8%
Front Delts
8%
Lats
8%
Glutes
7.7%
Upper Back
6.7%
Middle Delts
6.5%
Biceps
5.9%
Lower Back
4.4%
Adductors
4.3%
Rear Delts
3.4%
Abs
2%
Forearms
1.3%
Abductors
0.8%
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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
1
Incline Bench Press (Dumbbell)
2
8-12 reps
75%
2
Chest Press (Machine)
3
6-10 reps
70%
3
Pull-Up (Weighted)
4
8-12 reps
70%
4
Seated Military Press (Smith Machine)
2
6-10 reps
65%
5
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
65%
6
Skull Crusher (Barbell)
4
8-12 reps
65%
7
Bicep Curl (Dumbbell)
4
8-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
75%
2
Chest Press (Machine)
3
6-10 reps
70%
3
Pull-Up (Weighted)
4
8-12 reps
70%
4
Seated Military Press (Smith Machine)
2
6-10 reps
65%
5
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
65%
6
Skull Crusher (Barbell)
4
8-12 reps
65%
7
Bicep Curl (Dumbbell)
4
8-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
75%
2
Chest Press (Machine)
3
6-10 reps
70%
3
Pull-Up (Weighted)
4
8-12 reps
70%
4
Seated Military Press (Smith Machine)
2
6-10 reps
65%
5
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
65%
6
Skull Crusher (Barbell)
4
8-12 reps
65%
7
Bicep Curl (Dumbbell)
4
8-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
75%
2
Chest Press (Machine)
3
6-10 reps
70%
3
Pull-Up (Weighted)
4
8-12 reps
70%
4
Seated Military Press (Smith Machine)
2
6-10 reps
65%
5
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
65%
6
Skull Crusher (Barbell)
4
8-12 reps
65%
7
Bicep Curl (Dumbbell)
4
8-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
75%
2
Chest Press (Machine)
3
6-10 reps
70%
3
Pull-Up (Weighted)
4
8-12 reps
70%
4
Seated Military Press (Smith Machine)
2
6-10 reps
65%
5
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
65%
6
Skull Crusher (Barbell)
4
8-12 reps
65%
7
Bicep Curl (Dumbbell)
4
8-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
75%
2
Chest Press (Machine)
3
6-10 reps
70%
3
Pull-Up (Weighted)
4
8-12 reps
70%
4
Seated Military Press (Smith Machine)
2
6-10 reps
65%
5
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
65%
6
Skull Crusher (Barbell)
4
8-12 reps
65%
7
Bicep Curl (Dumbbell)
4
8-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
75%
2
Chest Press (Machine)
3
6-10 reps
70%
3
Pull-Up (Weighted)
4
8-12 reps
70%
4
Seated Military Press (Smith Machine)
2
6-10 reps
65%
5
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
65%
6
Skull Crusher (Barbell)
4
8-12 reps
65%
7
Bicep Curl (Dumbbell)
4
8-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
75%
2
Chest Press (Machine)
3
6-10 reps
70%
3
Pull-Up (Weighted)
4
8-12 reps
70%
4
Seated Military Press (Smith Machine)
2
6-10 reps
65%
5
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
65%
6
Skull Crusher (Barbell)
4
8-12 reps
65%
7
Bicep Curl (Dumbbell)
4
8-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
75%
2
Chest Press (Machine)
3
6-10 reps
70%
3
Pull-Up (Weighted)
4
8-12 reps
70%
4
Seated Military Press (Smith Machine)
2
6-10 reps
65%
5
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
65%
6
Skull Crusher (Barbell)
4
8-12 reps
65%
7
Bicep Curl (Dumbbell)
4
8-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
75%
2
Chest Press (Machine)
3
6-10 reps
70%
3
Pull-Up (Weighted)
4
8-12 reps
70%
4
Seated Military Press (Smith Machine)
2
6-10 reps
65%
5
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
65%
6
Skull Crusher (Barbell)
4
8-12 reps
65%
7
Bicep Curl (Dumbbell)
4
8-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
75%
2
Chest Press (Machine)
3
6-10 reps
70%
3
Pull-Up (Weighted)
4
8-12 reps
70%
4
Seated Military Press (Smith Machine)
2
6-10 reps
65%
5
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
65%
6
Skull Crusher (Barbell)
4
8-12 reps
65%
7
Bicep Curl (Dumbbell)
4
8-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
75%
2
Chest Press (Machine)
3
6-10 reps
70%
3
Pull-Up (Weighted)
4
8-12 reps
70%
4
Seated Military Press (Smith Machine)
2
6-10 reps
65%
5
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
65%
6
Skull Crusher (Barbell)
4
8-12 reps
65%
7
Bicep Curl (Dumbbell)
4
8-12 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
70%
2
Squat (Barbell)
3
6-10 reps
80%
3
Back Extension (Weighted)
3
10-15 reps
70%
4
Leg Press
2
6-10 reps
75%
5
Hip Adductor (Machine)
3
12-20 reps
70%
6
Leg Extension
3
8-12 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
70%
2
Squat (Barbell)
3
6-10 reps
80%
3
Back Extension (Weighted)
3
10-15 reps
70%
4
Leg Press
2
6-10 reps
75%
5
Hip Adductor (Machine)
3
12-20 reps
70%
6
Leg Extension
3
8-12 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
70%
2
Squat (Barbell)
3
6-10 reps
80%
3
Back Extension (Weighted)
3
10-15 reps
70%
4
Leg Press
2
6-10 reps
75%
5
Hip Adductor (Machine)
3
12-20 reps
70%
6
Leg Extension
3
8-12 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
70%
2
Squat (Barbell)
3
6-10 reps
80%
3
Back Extension (Weighted)
3
10-15 reps
70%
4
Leg Press
2
6-10 reps
75%
5
Hip Adductor (Machine)
3
12-20 reps
70%
6
Leg Extension
3
8-12 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
70%
2
Squat (Barbell)
3
6-10 reps
80%
3
Back Extension (Weighted)
3
10-15 reps
70%
4
Leg Press
2
6-10 reps
75%
5
Hip Adductor (Machine)
3
12-20 reps
70%
6
Leg Extension
3
8-12 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
70%
2
Squat (Barbell)
3
6-10 reps
80%
3
Back Extension (Weighted)
3
10-15 reps
70%
4
Leg Press
2
6-10 reps
75%
5
Hip Adductor (Machine)
3
12-20 reps
70%
6
Leg Extension
3
8-12 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
70%
2
Squat (Barbell)
3
6-10 reps
80%
3
Back Extension (Weighted)
3
10-15 reps
70%
4
Leg Press
2
6-10 reps
75%
5
Hip Adductor (Machine)
3
12-20 reps
70%
6
Leg Extension
3
8-12 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
70%
2
Squat (Barbell)
3
6-10 reps
80%
3
Back Extension (Weighted)
3
10-15 reps
70%
4
Leg Press
2
6-10 reps
75%
5
Hip Adductor (Machine)
3
12-20 reps
70%
6
Leg Extension
3
8-12 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
70%
2
Squat (Barbell)
3
6-10 reps
80%
3
Back Extension (Weighted)
3
10-15 reps
70%
4
Leg Press
2
6-10 reps
75%
5
Hip Adductor (Machine)
3
12-20 reps
70%
6
Leg Extension
3
8-12 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
70%
2
Squat (Barbell)
3
6-10 reps
80%
3
Back Extension (Weighted)
3
10-15 reps
70%
4
Leg Press
2
6-10 reps
75%
5
Hip Adductor (Machine)
3
12-20 reps
70%
6
Leg Extension
3
8-12 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
70%
2
Squat (Barbell)
3
6-10 reps
80%
3
Back Extension (Weighted)
3
10-15 reps
70%
4
Leg Press
2
6-10 reps
75%
5
Hip Adductor (Machine)
3
12-20 reps
70%
6
Leg Extension
3
8-12 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
70%
2
Squat (Barbell)
3
6-10 reps
80%
3
Back Extension (Weighted)
3
10-15 reps
70%
4
Leg Press
2
6-10 reps
75%
5
Hip Adductor (Machine)
3
12-20 reps
70%
6
Leg Extension
3
8-12 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
70%
2
Standing Pullover (Cable)
3
10-15 reps
70%
3
Chest Fly (Cable)
4
8-12 reps
75%
4
Reverse Pec Deck
3
8-12 reps
65%
5
Lateral Raise (Machine)
3
12-20 reps
60%
6
Preacher Curl
4
8-12 reps
65%
7
Tricep Extension (Cable)
4
10-15 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
70%
2
Standing Pullover (Cable)
3
10-15 reps
70%
3
Chest Fly (Cable)
4
8-12 reps
75%
4
Reverse Pec Deck
3
8-12 reps
65%
5
Lateral Raise (Machine)
3
12-20 reps
60%
6
Preacher Curl
4
8-12 reps
65%
7
Tricep Extension (Cable)
4
10-15 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
70%
2
Standing Pullover (Cable)
3
10-15 reps
70%
3
Chest Fly (Cable)
4
8-12 reps
75%
4
Reverse Pec Deck
3
8-12 reps
65%
5
Lateral Raise (Machine)
3
12-20 reps
60%
6
Preacher Curl
4
8-12 reps
65%
7
Tricep Extension (Cable)
4
10-15 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
70%
2
Standing Pullover (Cable)
3
10-15 reps
70%
3
Chest Fly (Cable)
4
8-12 reps
75%
4
Reverse Pec Deck
3
8-12 reps
65%
5
Lateral Raise (Machine)
3
12-20 reps
60%
6
Preacher Curl
4
8-12 reps
65%
7
Tricep Extension (Cable)
4
10-15 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
70%
2
Standing Pullover (Cable)
3
10-15 reps
70%
3
Chest Fly (Cable)
4
8-12 reps
75%
4
Reverse Pec Deck
3
8-12 reps
65%
5
Lateral Raise (Machine)
3
12-20 reps
60%
6
Preacher Curl
4
8-12 reps
65%
7
Tricep Extension (Cable)
4
10-15 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
70%
2
Standing Pullover (Cable)
3
10-15 reps
70%
3
Chest Fly (Cable)
4
8-12 reps
75%
4
Reverse Pec Deck
3
8-12 reps
65%
5
Lateral Raise (Machine)
3
12-20 reps
60%
6
Preacher Curl
4
8-12 reps
65%
7
Tricep Extension (Cable)
4
10-15 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
70%
2
Standing Pullover (Cable)
3
10-15 reps
70%
3
Chest Fly (Cable)
4
8-12 reps
75%
4
Reverse Pec Deck
3
8-12 reps
65%
5
Lateral Raise (Machine)
3
12-20 reps
60%
6
Preacher Curl
4
8-12 reps
65%
7
Tricep Extension (Cable)
4
10-15 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
70%
2
Standing Pullover (Cable)
3
10-15 reps
70%
3
Chest Fly (Cable)
4
8-12 reps
75%
4
Reverse Pec Deck
3
8-12 reps
65%
5
Lateral Raise (Machine)
3
12-20 reps
60%
6
Preacher Curl
4
8-12 reps
65%
7
Tricep Extension (Cable)
4
10-15 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
70%
2
Standing Pullover (Cable)
3
10-15 reps
70%
3
Chest Fly (Cable)
4
8-12 reps
75%
4
Reverse Pec Deck
3
8-12 reps
65%
5
Lateral Raise (Machine)
3
12-20 reps
60%
6
Preacher Curl
4
8-12 reps
65%
7
Tricep Extension (Cable)
4
10-15 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
70%
2
Standing Pullover (Cable)
3
10-15 reps
70%
3
Chest Fly (Cable)
4
8-12 reps
75%
4
Reverse Pec Deck
3
8-12 reps
65%
5
Lateral Raise (Machine)
3
12-20 reps
60%
6
Preacher Curl
4
8-12 reps
65%
7
Tricep Extension (Cable)
4
10-15 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
70%
2
Standing Pullover (Cable)
3
10-15 reps
70%
3
Chest Fly (Cable)
4
8-12 reps
75%
4
Reverse Pec Deck
3
8-12 reps
65%
5
Lateral Raise (Machine)
3
12-20 reps
60%
6
Preacher Curl
4
8-12 reps
65%
7
Tricep Extension (Cable)
4
10-15 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-10 reps
70%
2
Standing Pullover (Cable)
3
10-15 reps
70%
3
Chest Fly (Cable)
4
8-12 reps
75%
4
Reverse Pec Deck
3
8-12 reps
65%
5
Lateral Raise (Machine)
3
12-20 reps
60%
6
Preacher Curl
4
8-12 reps
65%
7
Tricep Extension (Cable)
4
10-15 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-9 reps
80%
2
Leg Press (45 Degrees)
3
10-15 reps
75%
3
Seated Hamstring Curl
3
8-12 reps
70%
4
Split Squat (Smith Machine)
1
8-12 reps
75%
5
Hip Adductor (Machine)
1
10-15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-9 reps
80%
2
Leg Press (45 Degrees)
3
10-15 reps
75%
3
Seated Hamstring Curl
3
8-12 reps
70%
4
Split Squat (Smith Machine)
1
8-12 reps
75%
5
Hip Adductor (Machine)
1
10-15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-9 reps
80%
2
Leg Press (45 Degrees)
3
10-15 reps
75%
3
Seated Hamstring Curl
3
8-12 reps
70%
4
Split Squat (Smith Machine)
1
8-12 reps
75%
5
Hip Adductor (Machine)
1
10-15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-9 reps
80%
2
Leg Press (45 Degrees)
3
10-15 reps
75%
3
Seated Hamstring Curl
3
8-12 reps
70%
4
Split Squat (Smith Machine)
1
8-12 reps
75%
5
Hip Adductor (Machine)
1
10-15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-9 reps
80%
2
Leg Press (45 Degrees)
3
10-15 reps
75%
3
Seated Hamstring Curl
3
8-12 reps
70%
4
Split Squat (Smith Machine)
1
8-12 reps
75%
5
Hip Adductor (Machine)
1
10-15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-9 reps
80%
2
Leg Press (45 Degrees)
3
10-15 reps
75%
3
Seated Hamstring Curl
3
8-12 reps
70%
4
Split Squat (Smith Machine)
1
8-12 reps
75%
5
Hip Adductor (Machine)
1
10-15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-9 reps
80%
2
Leg Press (45 Degrees)
3
10-15 reps
75%
3
Seated Hamstring Curl
3
8-12 reps
70%
4
Split Squat (Smith Machine)
1
8-12 reps
75%
5
Hip Adductor (Machine)
1
10-15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-9 reps
80%
2
Leg Press (45 Degrees)
3
10-15 reps
75%
3
Seated Hamstring Curl
3
8-12 reps
70%
4
Split Squat (Smith Machine)
1
8-12 reps
75%
5
Hip Adductor (Machine)
1
10-15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-9 reps
80%
2
Leg Press (45 Degrees)
3
10-15 reps
75%
3
Seated Hamstring Curl
3
8-12 reps
70%
4
Split Squat (Smith Machine)
1
8-12 reps
75%
5
Hip Adductor (Machine)
1
10-15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-9 reps
80%
2
Leg Press (45 Degrees)
3
10-15 reps
75%
3
Seated Hamstring Curl
3
8-12 reps
70%
4
Split Squat (Smith Machine)
1
8-12 reps
75%
5
Hip Adductor (Machine)
1
10-15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-9 reps
80%
2
Leg Press (45 Degrees)
3
10-15 reps
75%
3
Seated Hamstring Curl
3
8-12 reps
70%
4
Split Squat (Smith Machine)
1
8-12 reps
75%
5
Hip Adductor (Machine)
1
10-15 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
5-9 reps
80%
2
Leg Press (45 Degrees)
3
10-15 reps
75%
3
Seated Hamstring Curl
3
8-12 reps
70%
4
Split Squat (Smith Machine)
1
8-12 reps
75%
5
Hip Adductor (Machine)
1
10-15 reps
70%
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
75%
75%
2
Chest Press (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
70%
70%
70%
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
70%
70%
70%
70%
4
Seated Military Press (Smith Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
65%
65%
5
One Arm Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
65%
65%
65%
6
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
65%
65%
65%
65%
7
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
65%
65%
65%
65%
Day 2
1
Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
70%
70%
70%
2
Squat (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
80%
80%
80%
3
Back Extension (Weighted)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
70%
70%
70%
4
Leg Press
1 Set
1 Set
6-10 Reps
6-10 Reps
75%
75%
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
70%
70%
70%
6
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
80%
80%
80%
Day 3
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
70%
70%
70%
70%
2
Standing Pullover (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
70%
70%
70%
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
75%
75%
75%
75%
4
Reverse Pec Deck
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
65%
65%
65%
5
Lateral Raise (Machine)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
60%
60%
60%
6
Preacher Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
65%
65%
65%
65%
7
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
65%
65%
65%
65%
Day 4
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
5-9 Reps
5-9 Reps
5-9 Reps
80%
80%
80%
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
75%
75%
75%
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
70%
70%
70%
4
Split Squat (Smith Machine)
1 Set
8-12 Reps
75%
5
Hip Adductor (Machine)
1 Set
10-15 Reps
70%