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BoostcampPNG

Upper, Lower.

by Diego A.

Program Description

Upper-Lower distribution for 4 days per week, giving priority, with heavier lifts, to a muscle group per session: - Upper 1: heavier chest - Lower 1: heavier quads - Upper 2: heavier back - Lower 4: heavier hamstrings

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 03, 2024 02:28
  • Last Edited
    Jan 30, 2025 11:51

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
Hamstrings
11.7%
Quadriceps
10.2%
Upper Back
9%
Triceps
8.7%
Chest
8.5%
Lats
7.6%
Front Delts
7.5%
Glutes
7.4%
Calves
7.3%
Biceps
6.1%
Middle Delts
5.5%
Abs
2.8%
Lower Back
2.4%
Rear Delts
2.2%
Adductors
1.3%
Forearms
1.1%
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Fly (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Fly (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Fly (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Fly (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Fly (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Fly (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Fly (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Fly (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Fly (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Fly (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Fly (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Fly (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
High Bar Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Lying Leg Curl
3
6-10 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
High Bar Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Lying Leg Curl
3
6-10 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
High Bar Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Lying Leg Curl
3
6-10 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
High Bar Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Lying Leg Curl
3
6-10 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
High Bar Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Lying Leg Curl
3
6-10 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
High Bar Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Lying Leg Curl
3
6-10 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
High Bar Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Lying Leg Curl
3
6-10 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
High Bar Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Lying Leg Curl
3
6-10 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
High Bar Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Lying Leg Curl
3
6-10 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
High Bar Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Lying Leg Curl
3
6-10 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
High Bar Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Lying Leg Curl
3
6-10 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
High Bar Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Lying Leg Curl
3
6-10 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
-
5
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
7
Bicep Curl (Barbell)
3 Sets
6-10 Reps
-
8
Skull Crusher
3 Sets
6-10 Reps
-
Day 2
1
Squat (Low Bar)
4 Sets
3-5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Leg Press
3 Sets
6-10 Reps
-
4
Lying Leg Curl
3 Sets
8-12 Reps
-
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps
-
Day 3
1
Barbell Row
4 Sets
3-5 Reps
-
2
Lat Pulldown
4 Sets
6-10 Reps
-
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
-
5
Face Pull
3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
7
Hammer Curl
3 Sets
8-12 Reps
-
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
Day 4
1
Deadlift (Barbell)
4 Sets
3-5 Reps
-
2
High Bar Squat (Barbell)
3 Sets
8-12 Reps
-
3
Leg Press
3 Sets
8-12 Reps
-
4
Lying Leg Curl
3 Sets
6-10 Reps
-
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps
-