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BoostcampPNG

Sami's UL/PPL

by Sami A.
1 athletes joined

Program Description

**Sami's UL/PPL: A 10-Week Upper-Lower/Push-Pull Workout Plan** Allowing the trainer to enjoy his time in the gym while making actual progress

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 21, 2025 04:05
  • Last Edited
    Nov 21, 2025 09:52
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Hamstrings
9%
Chest
9%
Biceps
9%
Upper Back
8.3%
Front Delts
8.3%
Middle Delts
6.9%
Quadriceps
6.9%
Lats
4.8%
Abs
4.8%
Glutes
4.2%
Forearms
4.2%
Calves
3.5%
Adductors
3.5%
Rear Delts
2.4%
Lower Back
2.1%
Abductors
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
-
-
2
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Incline Chest Press (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Lat Pulldown
2
5-10 reps
-
7
Upper Back Row
2
5-10 reps
-
8
Shoulder Press (Plate Loaded)
2
5-10 reps
-
9
Hammer Curl (Dumbbell)
2
5-10 reps
-
10
JM Press
2
5-10 reps
-
11
Wrist Curls
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
-
-
2
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Incline Chest Press (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Lat Pulldown
2
5-10 reps
-
7
Upper Back Row
2
5-10 reps
-
8
Shoulder Press (Plate Loaded)
2
5-10 reps
-
9
Hammer Curl (Dumbbell)
2
5-10 reps
-
10
JM Press
2
5-10 reps
-
11
Wrist Curls
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
-
-
2
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Incline Chest Press (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Lat Pulldown
2
5-10 reps
-
7
Upper Back Row
2
5-10 reps
-
8
Shoulder Press (Plate Loaded)
2
5-10 reps
-
9
Hammer Curl (Dumbbell)
2
5-10 reps
-
10
JM Press
2
5-10 reps
-
11
Wrist Curls
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
-
-
2
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Incline Chest Press (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Lat Pulldown
2
5-10 reps
-
7
Upper Back Row
2
5-10 reps
-
8
Shoulder Press (Plate Loaded)
2
5-10 reps
-
9
Hammer Curl (Dumbbell)
2
5-10 reps
-
10
JM Press
2
5-10 reps
-
11
Wrist Curls
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
-
-
2
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Incline Chest Press (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Lat Pulldown
2
5-10 reps
-
7
Upper Back Row
2
5-10 reps
-
8
Shoulder Press (Plate Loaded)
2
5-10 reps
-
9
Hammer Curl (Dumbbell)
2
5-10 reps
-
10
JM Press
2
5-10 reps
-
11
Wrist Curls
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
-
-
2
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Incline Chest Press (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Lat Pulldown
2
5-10 reps
-
7
Upper Back Row
2
5-10 reps
-
8
Shoulder Press (Plate Loaded)
2
5-10 reps
-
9
Hammer Curl (Dumbbell)
2
5-10 reps
-
10
JM Press
2
5-10 reps
-
11
Wrist Curls
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
-
-
2
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Incline Chest Press (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Lat Pulldown
2
5-10 reps
-
7
Upper Back Row
2
5-10 reps
-
8
Shoulder Press (Plate Loaded)
2
5-10 reps
-
9
Hammer Curl (Dumbbell)
2
5-10 reps
-
10
JM Press
2
5-10 reps
-
11
Wrist Curls
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
-
-
2
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Incline Chest Press (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Lat Pulldown
2
5-10 reps
-
7
Upper Back Row
2
5-10 reps
-
8
Shoulder Press (Plate Loaded)
2
5-10 reps
-
9
Hammer Curl (Dumbbell)
2
5-10 reps
-
10
JM Press
2
5-10 reps
-
11
Wrist Curls
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
-
-
2
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Incline Chest Press (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Lat Pulldown
2
5-10 reps
-
7
Upper Back Row
2
5-10 reps
-
8
Shoulder Press (Plate Loaded)
2
5-10 reps
-
9
Hammer Curl (Dumbbell)
2
5-10 reps
-
10
JM Press
2
5-10 reps
-
11
Wrist Curls
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
-
-
2
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Incline Chest Press (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Lat Pulldown
2
5-10 reps
-
7
Upper Back Row
2
5-10 reps
-
8
Shoulder Press (Plate Loaded)
2
5-10 reps
-
9
Hammer Curl (Dumbbell)
2
5-10 reps
-
10
JM Press
2
5-10 reps
-
11
Wrist Curls
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
10-20 reps
-
2
Leg Extension
2
5-10 reps
-
3
Leg Press
2
5-10 reps
-
4
Leg Curl
2
5-10 reps
-
5
Stiff Leg Deadlift
2
5-10 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Total Abdominal
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
10-20 reps
-
2
Leg Extension
2
5-10 reps
-
3
Leg Press
2
5-10 reps
-
4
Leg Curl
2
5-10 reps
-
5
Stiff Leg Deadlift
2
5-10 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Total Abdominal
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
10-20 reps
-
2
Leg Extension
2
5-10 reps
-
3
Leg Press
2
5-10 reps
-
4
Leg Curl
2
5-10 reps
-
5
Stiff Leg Deadlift
2
5-10 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Total Abdominal
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
10-20 reps
-
2
Leg Extension
2
5-10 reps
-
3
Leg Press
2
5-10 reps
-
4
Leg Curl
2
5-10 reps
-
5
Stiff Leg Deadlift
2
5-10 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Total Abdominal
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
10-20 reps
-
2
Leg Extension
2
5-10 reps
-
3
Leg Press
2
5-10 reps
-
4
Leg Curl
2
5-10 reps
-
5
Stiff Leg Deadlift
2
5-10 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Total Abdominal
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
10-20 reps
-
2
Leg Extension
2
5-10 reps
-
3
Leg Press
2
5-10 reps
-
4
Leg Curl
2
5-10 reps
-
5
Stiff Leg Deadlift
2
5-10 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Total Abdominal
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
10-20 reps
-
2
Leg Extension
2
5-10 reps
-
3
Leg Press
2
5-10 reps
-
4
Leg Curl
2
5-10 reps
-
5
Stiff Leg Deadlift
2
5-10 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Total Abdominal
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
10-20 reps
-
2
Leg Extension
2
5-10 reps
-
3
Leg Press
2
5-10 reps
-
4
Leg Curl
2
5-10 reps
-
5
Stiff Leg Deadlift
2
5-10 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Total Abdominal
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
10-20 reps
-
2
Leg Extension
2
5-10 reps
-
3
Leg Press
2
5-10 reps
-
4
Leg Curl
2
5-10 reps
-
5
Stiff Leg Deadlift
2
5-10 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Total Abdominal
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
10-20 reps
-
2
Leg Extension
2
5-10 reps
-
3
Leg Press
2
5-10 reps
-
4
Leg Curl
2
5-10 reps
-
5
Stiff Leg Deadlift
2
5-10 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Total Abdominal
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Shoulder Press (Plate Loaded)
2
5-10 reps
-
6
JM Press
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Shoulder Press (Plate Loaded)
2
5-10 reps
-
6
JM Press
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Shoulder Press (Plate Loaded)
2
5-10 reps
-
6
JM Press
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Shoulder Press (Plate Loaded)
2
5-10 reps
-
6
JM Press
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Shoulder Press (Plate Loaded)
2
5-10 reps
-
6
JM Press
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Shoulder Press (Plate Loaded)
2
5-10 reps
-
6
JM Press
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Shoulder Press (Plate Loaded)
2
5-10 reps
-
6
JM Press
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Shoulder Press (Plate Loaded)
2
5-10 reps
-
6
JM Press
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Shoulder Press (Plate Loaded)
2
5-10 reps
-
6
JM Press
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Shoulder Press (Plate Loaded)
2
5-10 reps
-
6
JM Press
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
5-10 reps
-
2
Upper Back Row
2
5-10 reps
-
3
Lat Pulldown
2
5-10 reps
-
4
Seated Row (Machine)
2
5-10 reps
-
5
Rear Delt Fly (Machine)
2
5-10 reps
-
6
Hammer Curl (Dumbbell)
2
5-10 reps
-
7
Wrist Curls
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
5-10 reps
-
2
Upper Back Row
2
5-10 reps
-
3
Lat Pulldown
2
5-10 reps
-
4
Seated Row (Machine)
2
5-10 reps
-
5
Rear Delt Fly (Machine)
2
5-10 reps
-
6
Hammer Curl (Dumbbell)
2
5-10 reps
-
7
Wrist Curls
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
5-10 reps
-
2
Upper Back Row
2
5-10 reps
-
3
Lat Pulldown
2
5-10 reps
-
4
Seated Row (Machine)
2
5-10 reps
-
5
Rear Delt Fly (Machine)
2
5-10 reps
-
6
Hammer Curl (Dumbbell)
2
5-10 reps
-
7
Wrist Curls
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
5-10 reps
-
2
Upper Back Row
2
5-10 reps
-
3
Lat Pulldown
2
5-10 reps
-
4
Seated Row (Machine)
2
5-10 reps
-
5
Rear Delt Fly (Machine)
2
5-10 reps
-
6
Hammer Curl (Dumbbell)
2
5-10 reps
-
7
Wrist Curls
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
5-10 reps
-
2
Upper Back Row
2
5-10 reps
-
3
Lat Pulldown
2
5-10 reps
-
4
Seated Row (Machine)
2
5-10 reps
-
5
Rear Delt Fly (Machine)
2
5-10 reps
-
6
Hammer Curl (Dumbbell)
2
5-10 reps
-
7
Wrist Curls
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
5-10 reps
-
2
Upper Back Row
2
5-10 reps
-
3
Lat Pulldown
2
5-10 reps
-
4
Seated Row (Machine)
2
5-10 reps
-
5
Rear Delt Fly (Machine)
2
5-10 reps
-
6
Hammer Curl (Dumbbell)
2
5-10 reps
-
7
Wrist Curls
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
5-10 reps
-
2
Upper Back Row
2
5-10 reps
-
3
Lat Pulldown
2
5-10 reps
-
4
Seated Row (Machine)
2
5-10 reps
-
5
Rear Delt Fly (Machine)
2
5-10 reps
-
6
Hammer Curl (Dumbbell)
2
5-10 reps
-
7
Wrist Curls
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
5-10 reps
-
2
Upper Back Row
2
5-10 reps
-
3
Lat Pulldown
2
5-10 reps
-
4
Seated Row (Machine)
2
5-10 reps
-
5
Rear Delt Fly (Machine)
2
5-10 reps
-
6
Hammer Curl (Dumbbell)
2
5-10 reps
-
7
Wrist Curls
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
5-10 reps
-
2
Upper Back Row
2
5-10 reps
-
3
Lat Pulldown
2
5-10 reps
-
4
Seated Row (Machine)
2
5-10 reps
-
5
Rear Delt Fly (Machine)
2
5-10 reps
-
6
Hammer Curl (Dumbbell)
2
5-10 reps
-
7
Wrist Curls
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
5-10 reps
-
2
Upper Back Row
2
5-10 reps
-
3
Lat Pulldown
2
5-10 reps
-
4
Seated Row (Machine)
2
5-10 reps
-
5
Rear Delt Fly (Machine)
2
5-10 reps
-
6
Hammer Curl (Dumbbell)
2
5-10 reps
-
7
Wrist Curls
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15-20 reps
-
2
Leg Curl
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-10 reps
-
4
Leg Extension
2
5-10 reps
-
5
Leg Press
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Total Abdominal
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15-20 reps
-
2
Leg Curl
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-10 reps
-
4
Leg Extension
2
5-10 reps
-
5
Leg Press
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Total Abdominal
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15-20 reps
-
2
Leg Curl
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-10 reps
-
4
Leg Extension
2
5-10 reps
-
5
Leg Press
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Total Abdominal
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15-20 reps
-
2
Leg Curl
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-10 reps
-
4
Leg Extension
2
5-10 reps
-
5
Leg Press
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Total Abdominal
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15-20 reps
-
2
Leg Curl
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-10 reps
-
4
Leg Extension
2
5-10 reps
-
5
Leg Press
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Total Abdominal
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15-20 reps
-
2
Leg Curl
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-10 reps
-
4
Leg Extension
2
5-10 reps
-
5
Leg Press
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Total Abdominal
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15-20 reps
-
2
Leg Curl
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-10 reps
-
4
Leg Extension
2
5-10 reps
-
5
Leg Press
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Total Abdominal
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15-20 reps
-
2
Leg Curl
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-10 reps
-
4
Leg Extension
2
5-10 reps
-
5
Leg Press
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Total Abdominal
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15-20 reps
-
2
Leg Curl
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-10 reps
-
4
Leg Extension
2
5-10 reps
-
5
Leg Press
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Total Abdominal
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15-20 reps
-
2
Leg Curl
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-10 reps
-
4
Leg Extension
2
5-10 reps
-
5
Leg Press
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Total Abdominal
2
5-10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Preacher Curl (Machine)
2 Sets
-
-
2
Single Arm Tricep Extension (Cable)
2 Sets
5-10 Reps
-
3
Chest Press (Machine)
2 Sets
5-10 Reps
-
4
Incline Chest Press (Machine)
2 Sets
5-10 Reps
-
5
Lateral Raise (Machine)
2 Sets
5-10 Reps
-
6
Lat Pulldown
2 Sets
5-10 Reps
-
7
Upper Back Row
2 Sets
5-10 Reps
-
8
Shoulder Press (Plate Loaded)
2 Sets
5-10 Reps
-
9
Hammer Curl (Dumbbell)
2 Sets
5-10 Reps
-
10
JM Press
2 Sets
5-10 Reps
-
11
Wrist Curls
2 Sets
5-10 Reps
-
Day 2
1
Calf Raise (Machine)
2 Sets
10-20 Reps
-
2
Leg Extension
2 Sets
5-10 Reps
-
3
Leg Press
2 Sets
5-10 Reps
-
4
Leg Curl
2 Sets
5-10 Reps
-
5
Stiff Leg Deadlift
2 Sets
5-10 Reps
-
6
Hip Adductor (Machine)
2 Sets
10-15 Reps
-
7
Total Abdominal
2 Sets
10-15 Reps
-
Day 3
1
Single Arm Tricep Extension (Cable)
2 Sets
5-10 Reps
-
2
Chest Press (Machine)
2 Sets
5-10 Reps
-
3
Incline Chest Press (Machine)
2 Sets
5-10 Reps
-
4
Lateral Raise (Machine)
2 Sets
5-10 Reps
-
5
Shoulder Press (Plate Loaded)
2 Sets
5-10 Reps
-
6
JM Press
2 Sets
5-10 Reps
-
Day 4
1
Preacher Curl (Machine)
2 Sets
5-10 Reps
-
2
Upper Back Row
2 Sets
5-10 Reps
-
3
Lat Pulldown
2 Sets
5-10 Reps
-
4
Seated Row (Machine)
2 Sets
5-10 Reps
-
5
Rear Delt Fly (Machine)
2 Sets
5-10 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
5-10 Reps
-
7
Wrist Curls
2 Sets
5-10 Reps
-
Day 5
1
Calf Raise (Machine)
2 Sets
15-20 Reps
-
2
Leg Curl
2 Sets
5-10 Reps
-
3
Stiff Leg Deadlift
2 Sets
5-10 Reps
-
4
Leg Extension
2 Sets
5-10 Reps
-
5
Leg Press
2 Sets
5-10 Reps
-
6
Hip Adductor (Machine)
2 Sets
5-10 Reps
-
7
Total Abdominal
2 Sets
5-10 Reps
-