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Uncut gems

by Francesco S.
2 athletes joined

Program Description

I made this program for a cut after a bulk/powerlifting phase, to get a bit more aesthetic after focusing on strength. The program is a 4 day/week split , upper/lower: Upper (focus on push movement) Lower (focus on squat) Rest Upper (focus on pulling movements) Lower (focus on hinges) Rest Rest Feel free to rest whenever you want, but after legs, resting seems the most sensible choice. Volume will increase every 4 weeks. This is my template, feel free to adjust the number of sets according to your needs.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 16, 2023 12:18
  • Last Edited
    Jun 18, 2025 10:44

Summary

Uncut Gems is a comprehensive 12-week workout program designed to sculpt and define your physique through a balanced blend of upper and lower body training. Committing just four days a week, you'll engage in targeted exercises like the Incline Bench Press and Safety Bar Squat, focusing on both strength and hypertrophy. Each session includes supersets to maximize intensity and efficiency, ensuring you build muscle while torching fat. Perfect for lifters ready to unlock their potential and refine their training regimen!
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
3A
Lat Pulldown (Single Arm)
2
10-15 reps
-
3B
Single Arm Iso Row
2
10-15 reps
-
4A
Bicep Curl (Machine)
2
15-20 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
-
5A
Lateral Raise (Cable)
2
10-20 reps
-
5B
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
3A
Lat Pulldown (Single Arm)
2
10-15 reps
-
3B
Single Arm Iso Row
2
10-15 reps
-
4A
Bicep Curl (Machine)
2
15-20 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
-
5A
Lateral Raise (Cable)
2
10-20 reps
-
5B
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
3A
Lat Pulldown (Single Arm)
2
10-15 reps
-
3B
Single Arm Iso Row
2
10-15 reps
-
4A
Bicep Curl (Machine)
2
15-20 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
-
5A
Lateral Raise (Cable)
2
10-20 reps
-
5B
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
3A
Lat Pulldown (Single Arm)
2
10-15 reps
-
3B
Single Arm Iso Row
2
10-15 reps
-
4A
Bicep Curl (Machine)
2
15-20 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
-
5A
Lateral Raise (Cable)
2
10-20 reps
-
5B
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Lat Pulldown (Single Arm)
2
10-15 reps
-
3B
Single Arm Iso Row
2
10-15 reps
-
4A
Bicep Curl (Machine)
2
15-20 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
-
5A
Lateral Raise (Cable)
2
10-20 reps
-
5B
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Lat Pulldown (Single Arm)
2
10-15 reps
-
3B
Single Arm Iso Row
2
10-15 reps
-
4A
Bicep Curl (Machine)
2
15-20 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
-
5A
Lateral Raise (Cable)
2
10-20 reps
-
5B
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Lat Pulldown (Single Arm)
2
10-15 reps
-
3B
Single Arm Iso Row
2
10-15 reps
-
4A
Bicep Curl (Machine)
2
15-20 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
-
5A
Lateral Raise (Cable)
2
10-20 reps
-
5B
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Lat Pulldown (Single Arm)
2
10-15 reps
-
3B
Single Arm Iso Row
2
10-15 reps
-
4A
Bicep Curl (Machine)
2
15-20 reps
-
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
-
5A
Lateral Raise (Cable)
2
10-20 reps
-
5B
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Lat Pulldown (Single Arm)
3
10-15 reps
-
3B
Single Arm Iso Row
3
10-15 reps
-
4A
Bicep Curl (Machine)
3
15-20 reps
-
4B
Incline Tricep Extension (Dumbbell)
3
15-20 reps
-
5A
Lateral Raise (Cable)
3
10-20 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Lat Pulldown (Single Arm)
3
10-15 reps
-
3B
Single Arm Iso Row
3
10-15 reps
-
4A
Bicep Curl (Machine)
3
15-20 reps
-
4B
Incline Tricep Extension (Dumbbell)
3
15-20 reps
-
5A
Lateral Raise (Cable)
3
10-20 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Lat Pulldown (Single Arm)
3
10-15 reps
-
3B
Single Arm Iso Row
3
10-15 reps
-
4A
Bicep Curl (Machine)
3
15-20 reps
-
4B
Incline Tricep Extension (Dumbbell)
3
15-20 reps
-
5A
Lateral Raise (Cable)
3
10-20 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Lat Pulldown (Single Arm)
3
10-15 reps
-
3B
Single Arm Iso Row
3
10-15 reps
-
4A
Bicep Curl (Machine)
3
15-20 reps
-
4B
Incline Tricep Extension (Dumbbell)
3
15-20 reps
-
5A
Lateral Raise (Cable)
3
10-20 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
6-10 reps
-
2
Hip Thrust (Barbell)
2
10-12 reps
-
3A
Leg Curl
2
12-15 reps
-
3B
Leg Extension
2
12-15 reps
-
4A
Standing Calf Raise
2
15-20 reps
-
4B
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
6-10 reps
-
2
Hip Thrust (Barbell)
2
10-12 reps
-
3A
Leg Curl
2
12-15 reps
-
3B
Leg Extension
2
12-15 reps
-
4A
Standing Calf Raise
2
15-20 reps
-
4B
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
6-10 reps
-
2
Hip Thrust (Barbell)
2
10-12 reps
-
3A
Leg Curl
2
12-15 reps
-
3B
Leg Extension
2
12-15 reps
-
4A
Standing Calf Raise
2
15-20 reps
-
4B
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
6-10 reps
-
2
Hip Thrust (Barbell)
2
10-12 reps
-
3A
Leg Curl
2
12-15 reps
-
3B
Leg Extension
2
12-15 reps
-
4A
Standing Calf Raise
2
15-20 reps
-
4B
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3A
Leg Curl
2
12-15 reps
-
3B
Leg Extension
2
12-15 reps
-
4A
Standing Calf Raise
2
15-20 reps
-
4B
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3A
Leg Curl
2
12-15 reps
-
3B
Leg Extension
2
12-15 reps
-
4A
Standing Calf Raise
2
15-20 reps
-
4B
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3A
Leg Curl
2
12-15 reps
-
3B
Leg Extension
2
12-15 reps
-
4A
Standing Calf Raise
2
15-20 reps
-
4B
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3A
Leg Curl
2
12-15 reps
-
3B
Leg Extension
2
12-15 reps
-
4A
Standing Calf Raise
2
15-20 reps
-
4B
Lying Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3A
Leg Curl
3
12-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3A
Leg Curl
3
12-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3A
Leg Curl
3
12-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3A
Leg Curl
3
12-15 reps
-
3B
Leg Extension
3
12-15 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Seated Row (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
10-12 reps
-
3B
Shoulder Press (Machine)
2
10-12 reps
-
4A
Bicep Curl (Dumbbell)
2
10-15 reps
-
4B
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
5A
Lateral Raise (Dumbbell)
2
10-20 reps
-
5B
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Seated Row (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
10-12 reps
-
3B
Shoulder Press (Machine)
2
10-12 reps
-
4A
Bicep Curl (Dumbbell)
2
10-15 reps
-
4B
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
5A
Lateral Raise (Dumbbell)
2
10-20 reps
-
5B
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Seated Row (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
10-12 reps
-
3B
Shoulder Press (Machine)
2
10-12 reps
-
4A
Bicep Curl (Dumbbell)
2
10-15 reps
-
4B
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
5A
Lateral Raise (Dumbbell)
2
10-20 reps
-
5B
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Seated Row (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
10-12 reps
-
3B
Shoulder Press (Machine)
2
10-12 reps
-
4A
Bicep Curl (Dumbbell)
2
10-15 reps
-
4B
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
5A
Lateral Raise (Dumbbell)
2
10-20 reps
-
5B
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
3
8-12 reps
-
3A
Chest Press (Machine)
2
10-12 reps
-
3B
Shoulder Press (Machine)
2
10-12 reps
-
4A
Bicep Curl (Dumbbell)
2
10-15 reps
-
4B
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
5A
Lateral Raise (Dumbbell)
2
10-20 reps
-
5B
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
3
8-12 reps
-
3A
Chest Press (Machine)
2
10-12 reps
-
3B
Shoulder Press (Machine)
2
10-12 reps
-
4A
Bicep Curl (Dumbbell)
2
10-15 reps
-
4B
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
5A
Lateral Raise (Dumbbell)
2
10-20 reps
-
5B
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
3
8-12 reps
-
3A
Chest Press (Machine)
2
10-12 reps
-
3B
Shoulder Press (Machine)
2
10-12 reps
-
4A
Bicep Curl (Dumbbell)
2
10-15 reps
-
4B
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
5A
Lateral Raise (Dumbbell)
2
10-20 reps
-
5B
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Seated Row (Cable)
3
8-12 reps
-
3A
Chest Press (Machine)
2
10-12 reps
-
3B
Shoulder Press (Machine)
2
10-12 reps
-
4A
Bicep Curl (Dumbbell)
2
10-15 reps
-
4B
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
5A
Lateral Raise (Dumbbell)
2
10-20 reps
-
5B
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
-
2
Seated Row (Cable)
3
8-12 reps
-
3A
Chest Press (Machine)
3
10-12 reps
-
3B
Shoulder Press (Machine)
3
10-12 reps
-
4A
Bicep Curl (Dumbbell)
3
10-15 reps
-
4B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
5A
Lateral Raise (Dumbbell)
3
10-20 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
-
2
Seated Row (Cable)
3
8-12 reps
-
3A
Chest Press (Machine)
3
10-12 reps
-
3B
Shoulder Press (Machine)
3
10-12 reps
-
4A
Bicep Curl (Dumbbell)
3
10-15 reps
-
4B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
5A
Lateral Raise (Dumbbell)
3
10-20 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
-
2
Seated Row (Cable)
3
8-12 reps
-
3A
Chest Press (Machine)
3
10-12 reps
-
3B
Shoulder Press (Machine)
3
10-12 reps
-
4A
Bicep Curl (Dumbbell)
3
10-15 reps
-
4B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
5A
Lateral Raise (Dumbbell)
3
10-20 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
-
2
Seated Row (Cable)
3
8-12 reps
-
3A
Chest Press (Machine)
3
10-12 reps
-
3B
Shoulder Press (Machine)
3
10-12 reps
-
4A
Bicep Curl (Dumbbell)
3
10-15 reps
-
4B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
5A
Lateral Raise (Dumbbell)
3
10-20 reps
-
5B
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
-
2
Hack Squat
2
6-12 reps
-
3A
Leg Extension
2
12-15 reps
-
3B
Lying Leg Curl
2
12-15 reps
-
4A
Seated Calf Raise
2
15-20 reps
-
4B
Abs Crunch (Weighted)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
-
2
Hack Squat
2
6-12 reps
-
3A
Leg Extension
2
12-15 reps
-
3B
Lying Leg Curl
2
12-15 reps
-
4A
Seated Calf Raise
2
15-20 reps
-
4B
Abs Crunch (Weighted)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
-
2
Hack Squat
2
6-12 reps
-
3A
Leg Extension
2
12-15 reps
-
3B
Lying Leg Curl
2
12-15 reps
-
4A
Seated Calf Raise
2
15-20 reps
-
4B
Abs Crunch (Weighted)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
-
2
Hack Squat
2
6-12 reps
-
3A
Leg Extension
2
12-15 reps
-
3B
Lying Leg Curl
2
12-15 reps
-
4A
Seated Calf Raise
2
15-20 reps
-
4B
Abs Crunch (Weighted)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
2
6-12 reps
-
3A
Leg Extension
2
12-15 reps
-
3B
Lying Leg Curl
2
12-15 reps
-
4A
Seated Calf Raise
2
15-20 reps
-
4B
Abs Crunch (Weighted)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
2
6-12 reps
-
3A
Leg Extension
2
12-15 reps
-
3B
Lying Leg Curl
2
12-15 reps
-
4A
Seated Calf Raise
2
15-20 reps
-
4B
Abs Crunch (Weighted)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
2
6-12 reps
-
3A
Leg Extension
2
12-15 reps
-
3B
Lying Leg Curl
2
12-15 reps
-
4A
Seated Calf Raise
2
15-20 reps
-
4B
Abs Crunch (Weighted)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
2
6-12 reps
-
3A
Leg Extension
2
12-15 reps
-
3B
Lying Leg Curl
2
12-15 reps
-
4A
Seated Calf Raise
2
15-20 reps
-
4B
Abs Crunch (Weighted)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
6-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Lying Leg Curl
3
12-15 reps
-
4A
Seated Calf Raise
3
15-20 reps
-
4B
Abs Crunch (Weighted)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Lying Leg Curl
3
12-15 reps
-
4A
Seated Calf Raise
3
15-20 reps
-
4B
Abs Crunch (Weighted)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Lying Leg Curl
3
12-15 reps
-
4A
Seated Calf Raise
3
15-20 reps
-
4B
Abs Crunch (Weighted)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Lying Leg Curl
3
12-15 reps
-
4A
Seated Calf Raise
3
15-20 reps
-
4B
Abs Crunch (Weighted)
3
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
-
2
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
-
3A
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
-
3B
Single Arm Iso Row
2 Sets
10-15 Reps
-
4A
Bicep Curl (Machine)
2 Sets
15-20 Reps
-
4B
Incline Tricep Extension (Dumbbell)
2 Sets
15-20 Reps
-
5A
Lateral Raise (Cable)
2 Sets
10-20 Reps
-
5B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
-
Day 2
1
Safety Bar Squat
2 Sets
6-10 Reps
-
2
Hip Thrust (Barbell)
2 Sets
10-12 Reps
-
3A
Leg Curl
2 Sets
12-15 Reps
-
3B
Leg Extension
2 Sets
12-15 Reps
-
4A
Standing Calf Raise
2 Sets
15-20 Reps
-
4B
Lying Leg Raise
2 Sets
AMRAP
-
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
2
Seated Row (Cable)
2 Sets
8-12 Reps
-
3A
Chest Press (Machine)
2 Sets
10-12 Reps
-
3B
Shoulder Press (Machine)
2 Sets
10-12 Reps
-
4A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
-
4B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
-
5A
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
-
5B
Hanging Leg Raise
2 Sets
AMRAP
-
Day 4
1
Deadlift (Barbell)
2 Sets
3-6 Reps
-
2
Hack Squat
2 Sets
6-12 Reps
-
3A
Leg Extension
2 Sets
12-15 Reps
-
3B
Lying Leg Curl
2 Sets
12-15 Reps
-
4A
Seated Calf Raise
2 Sets
15-20 Reps
-
4B
Abs Crunch (Weighted)
2 Sets
15-20 Reps
-