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BoostcampPNG

Sami's UL/PPL

by Sami A.
4 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
    Dec 29, 2025 12:10

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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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
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
-