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Bakikito

by FREDDY L.
9 athletes joined

Program Description

Hugeness

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 08, 2024 08:09
  • Last Edited
    Jun 18, 2025 10:30

Summary

Unlock your strength potential with Bakikito, a comprehensive 12-week program designed for serious lifters ready to elevate their game. Comprising four days of targeted workouts each week, this program focuses on building lower body strength through a mix of barbell and machine exercises, including high bar squats, deadlifts, and leg presses. Each session incorporates progressive overload techniques to ensure continuous gains. Whether you're aiming to enhance your performance or sculpt your physique, Bakikito provides the structure and intensity you need to achieve your goals. Get ready to transform your lower body and boost your overall fitness!
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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)
3
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-15 reps
-
2B
Overhead Press (Barbell)
3
4-8 reps
-
3A
Pec Deck (Machine)
3
10-17 reps
-
3B
Reverse Pec Deck
3
10-17 reps
-
4A
Preacher Curl (EZ Bar)
4
10-17 reps
-
4B
dumbbell overhead extension
3
10-17 reps
-
5A
Lateral Raise (Cable)
3
10-17 reps
-
5B
Standing Pullover (Cable)
3
10-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-15 reps
-
2B
Overhead Press (Barbell)
3
4-8 reps
-
3A
Pec Deck (Machine)
3
10-17 reps
-
3B
Reverse Pec Deck
3
10-17 reps
-
4A
Preacher Curl (EZ Bar)
4
10-17 reps
-
4B
dumbbell overhead extension
3
10-17 reps
-
5A
Lateral Raise (Cable)
3
10-17 reps
-
5B
Standing Pullover (Cable)
3
10-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-15 reps
-
2B
Overhead Press (Barbell)
3
4-8 reps
-
3A
Pec Deck (Machine)
3
10-17 reps
-
3B
Reverse Pec Deck
3
10-17 reps
-
4A
Preacher Curl (EZ Bar)
4
10-17 reps
-
4B
dumbbell overhead extension
3
10-17 reps
-
5A
Lateral Raise (Cable)
3
10-17 reps
-
5B
Standing Pullover (Cable)
3
10-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-15 reps
-
2B
Overhead Press (Barbell)
3
4-8 reps
-
3A
Pec Deck (Machine)
3
10-17 reps
-
3B
Reverse Pec Deck
3
10-17 reps
-
4A
Preacher Curl (EZ Bar)
4
10-17 reps
-
4B
dumbbell overhead extension
3
10-17 reps
-
5A
Lateral Raise (Cable)
3
10-17 reps
-
5B
Standing Pullover (Cable)
3
10-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-15 reps
-
2B
Overhead Press (Barbell)
3
4-8 reps
-
3A
Pec Deck (Machine)
3
10-17 reps
-
3B
Reverse Pec Deck
3
10-17 reps
-
4A
Preacher Curl (EZ Bar)
4
10-17 reps
-
4B
dumbbell overhead extension
3
10-17 reps
-
5A
Lateral Raise (Cable)
3
10-17 reps
-
5B
Standing Pullover (Cable)
3
10-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-15 reps
-
2B
Overhead Press (Barbell)
3
4-8 reps
-
3A
Pec Deck (Machine)
3
10-17 reps
-
3B
Reverse Pec Deck
3
10-17 reps
-
4A
Preacher Curl (EZ Bar)
4
10-17 reps
-
4B
dumbbell overhead extension
3
10-17 reps
-
5A
Lateral Raise (Cable)
3
10-17 reps
-
5B
Standing Pullover (Cable)
3
10-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-15 reps
-
2B
Overhead Press (Barbell)
3
4-8 reps
-
3A
Pec Deck (Machine)
3
10-17 reps
-
3B
Reverse Pec Deck
3
10-17 reps
-
4A
Preacher Curl (EZ Bar)
4
10-17 reps
-
4B
dumbbell overhead extension
3
10-17 reps
-
5A
Lateral Raise (Cable)
3
10-17 reps
-
5B
Standing Pullover (Cable)
3
10-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-15 reps
-
2B
Overhead Press (Barbell)
3
4-8 reps
-
3A
Pec Deck (Machine)
3
10-17 reps
-
3B
Reverse Pec Deck
3
10-17 reps
-
4A
Preacher Curl (EZ Bar)
4
10-17 reps
-
4B
dumbbell overhead extension
3
10-17 reps
-
5A
Lateral Raise (Cable)
3
10-17 reps
-
5B
Standing Pullover (Cable)
3
10-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-15 reps
-
2B
Overhead Press (Barbell)
3
4-8 reps
-
3A
Pec Deck (Machine)
3
10-17 reps
-
3B
Reverse Pec Deck
3
10-17 reps
-
4A
Preacher Curl (EZ Bar)
4
10-17 reps
-
4B
dumbbell overhead extension
3
10-17 reps
-
5A
Lateral Raise (Cable)
3
10-17 reps
-
5B
Standing Pullover (Cable)
3
10-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-15 reps
-
2B
Overhead Press (Barbell)
3
4-8 reps
-
3A
Pec Deck (Machine)
3
10-17 reps
-
3B
Reverse Pec Deck
3
10-17 reps
-
4A
Preacher Curl (EZ Bar)
4
10-17 reps
-
4B
dumbbell overhead extension
3
10-17 reps
-
5A
Lateral Raise (Cable)
3
10-17 reps
-
5B
Standing Pullover (Cable)
3
10-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-15 reps
-
2B
Overhead Press (Barbell)
3
4-8 reps
-
3A
Pec Deck (Machine)
3
10-17 reps
-
3B
Reverse Pec Deck
3
10-17 reps
-
4A
Preacher Curl (EZ Bar)
4
10-17 reps
-
4B
dumbbell overhead extension
3
10-17 reps
-
5A
Lateral Raise (Cable)
3
10-17 reps
-
5B
Standing Pullover (Cable)
3
10-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-15 reps
-
2B
Overhead Press (Barbell)
3
4-8 reps
-
3A
Pec Deck (Machine)
3
10-17 reps
-
3B
Reverse Pec Deck
3
10-17 reps
-
4A
Preacher Curl (EZ Bar)
4
10-17 reps
-
4B
dumbbell overhead extension
3
10-17 reps
-
5A
Lateral Raise (Cable)
3
10-17 reps
-
5B
Standing Pullover (Cable)
3
10-17 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Split Squat (Dumbbell)
2
5-10 reps
-
4
Hip Adductor (Machine)
2
10-17 reps
-
5A
Calf Raise (Leg Press)
3
10-17 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Split Squat (Dumbbell)
2
5-10 reps
-
4
Hip Adductor (Machine)
2
10-17 reps
-
5A
Calf Raise (Leg Press)
3
10-17 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Split Squat (Dumbbell)
2
5-10 reps
-
4
Hip Adductor (Machine)
2
10-17 reps
-
5A
Calf Raise (Leg Press)
3
10-17 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Split Squat (Dumbbell)
2
5-10 reps
-
4
Hip Adductor (Machine)
2
10-17 reps
-
5A
Calf Raise (Leg Press)
3
10-17 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Split Squat (Dumbbell)
2
5-10 reps
-
4
Hip Adductor (Machine)
2
10-17 reps
-
5A
Calf Raise (Leg Press)
3
10-17 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Split Squat (Dumbbell)
2
5-10 reps
-
4
Hip Adductor (Machine)
2
10-17 reps
-
5A
Calf Raise (Leg Press)
3
10-17 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Split Squat (Dumbbell)
2
5-10 reps
-
4
Hip Adductor (Machine)
2
10-17 reps
-
5A
Calf Raise (Leg Press)
3
10-17 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Split Squat (Dumbbell)
2
5-10 reps
-
4
Hip Adductor (Machine)
2
10-17 reps
-
5A
Calf Raise (Leg Press)
3
10-17 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Split Squat (Dumbbell)
2
5-10 reps
-
4
Hip Adductor (Machine)
2
10-17 reps
-
5A
Calf Raise (Leg Press)
3
10-17 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Split Squat (Dumbbell)
2
5-10 reps
-
4
Hip Adductor (Machine)
2
10-17 reps
-
5A
Calf Raise (Leg Press)
3
10-17 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Split Squat (Dumbbell)
2
5-10 reps
-
4
Hip Adductor (Machine)
2
10-17 reps
-
5A
Calf Raise (Leg Press)
3
10-17 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Split Squat (Dumbbell)
2
5-10 reps
-
4
Hip Adductor (Machine)
2
10-17 reps
-
5A
Calf Raise (Leg Press)
3
10-17 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Dumbbell Row
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
4
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-17 reps
-
5B
Tricep Extension (Dumbbell)
3
8-17 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Dumbbell Row
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
4
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-17 reps
-
5B
Tricep Extension (Dumbbell)
3
8-17 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Dumbbell Row
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
4
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-17 reps
-
5B
Tricep Extension (Dumbbell)
3
8-17 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Dumbbell Row
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
4
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-17 reps
-
5B
Tricep Extension (Dumbbell)
3
8-17 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Dumbbell Row
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
4
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-17 reps
-
5B
Tricep Extension (Dumbbell)
3
8-17 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Dumbbell Row
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
4
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-17 reps
-
5B
Tricep Extension (Dumbbell)
3
8-17 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Dumbbell Row
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
4
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-17 reps
-
5B
Tricep Extension (Dumbbell)
3
8-17 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Dumbbell Row
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
4
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-17 reps
-
5B
Tricep Extension (Dumbbell)
3
8-17 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Dumbbell Row
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
4
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-17 reps
-
5B
Tricep Extension (Dumbbell)
3
8-17 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Dumbbell Row
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
4
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-17 reps
-
5B
Tricep Extension (Dumbbell)
3
8-17 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Dumbbell Row
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
4
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-17 reps
-
5B
Tricep Extension (Dumbbell)
3
8-17 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Dumbbell Row
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
4
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-17 reps
-
5B
Tricep Extension (Dumbbell)
3
8-17 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3A
Leg Curl
3
10-17 reps
-
3B
Sissy Squat
3
AMRAP
-
4A
Standing Calf Raise
3
6-10 reps
-
4B
Decline Sit Up (Weighted)
3
10-17 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3A
Leg Curl
3
10-17 reps
-
3B
Sissy Squat
3
AMRAP
-
4A
Standing Calf Raise
3
6-10 reps
-
4B
Decline Sit Up (Weighted)
3
10-17 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3A
Leg Curl
3
10-17 reps
-
3B
Sissy Squat
3
AMRAP
-
4A
Standing Calf Raise
3
6-10 reps
-
4B
Decline Sit Up (Weighted)
3
10-17 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3A
Leg Curl
3
10-17 reps
-
3B
Sissy Squat
3
AMRAP
-
4A
Standing Calf Raise
3
6-10 reps
-
4B
Decline Sit Up (Weighted)
3
10-17 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3A
Leg Curl
3
10-17 reps
-
3B
Sissy Squat
3
AMRAP
-
4A
Standing Calf Raise
3
6-10 reps
-
4B
Decline Sit Up (Weighted)
3
10-17 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3A
Leg Curl
3
10-17 reps
-
3B
Sissy Squat
3
AMRAP
-
4A
Standing Calf Raise
3
6-10 reps
-
4B
Decline Sit Up (Weighted)
3
10-17 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3A
Leg Curl
3
10-17 reps
-
3B
Sissy Squat
3
AMRAP
-
4A
Standing Calf Raise
3
6-10 reps
-
4B
Decline Sit Up (Weighted)
3
10-17 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3A
Leg Curl
3
10-17 reps
-
3B
Sissy Squat
3
AMRAP
-
4A
Standing Calf Raise
3
6-10 reps
-
4B
Decline Sit Up (Weighted)
3
10-17 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3A
Leg Curl
3
10-17 reps
-
3B
Sissy Squat
3
AMRAP
-
4A
Standing Calf Raise
3
6-10 reps
-
4B
Decline Sit Up (Weighted)
3
10-17 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3A
Leg Curl
3
10-17 reps
-
3B
Sissy Squat
3
AMRAP
-
4A
Standing Calf Raise
3
6-10 reps
-
4B
Decline Sit Up (Weighted)
3
10-17 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3A
Leg Curl
3
10-17 reps
-
3B
Sissy Squat
3
AMRAP
-
4A
Standing Calf Raise
3
6-10 reps
-
4B
Decline Sit Up (Weighted)
3
10-17 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3A
Leg Curl
3
10-17 reps
-
3B
Sissy Squat
3
AMRAP
-
4A
Standing Calf Raise
3
6-10 reps
-
4B
Decline Sit Up (Weighted)
3
10-17 reps
-
Week 1
1 / 12 Weeks
Day 2
1
High Bar Squat (Barbell)
3 Sets
3-5 Reps
-
2
Back Extension (Weighted)
3 Sets
8-12 Reps
-
3
Split Squat (Dumbbell)
2 Sets
5-10 Reps
-
4
Hip Adductor (Machine)
2 Sets
10-17 Reps
-
5A
Calf Raise (Leg Press)
3 Sets
10-17 Reps
-
5B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
-
Day 4
1
Deadlift (Barbell)
3 Sets
3-5 Reps
-
2
Leg Press
3 Sets
6-10 Reps
-
3A
Leg Curl
3 Sets
10-17 Reps
-
3B
Sissy Squat
3 Sets
AMRAP
-
4A
Standing Calf Raise
3 Sets
6-10 Reps
-
4B
Decline Sit Up (Weighted)
3 Sets
10-17 Reps
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3B
Dumbbell Row
3 Sets
6-10 Reps
-
4A
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
4B
Incline Curl (Dumbbell)
4 Sets
8-15 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
8-17 Reps
-
5B
Tricep Extension (Dumbbell)
3 Sets
8-17 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
-
2A
Pull-Up (Weighted)
3 Sets
4-15 Reps
-
2B
Overhead Press (Barbell)
3 Sets
4-8 Reps
-
3A
Pec Deck (Machine)
3 Sets
10-17 Reps
-
3B
Reverse Pec Deck
3 Sets
10-17 Reps
-
4A
Preacher Curl (EZ Bar)
4 Sets
10-17 Reps
-
4B
dumbbell overhead extension
3 Sets
10-17 Reps
-
5A
Lateral Raise (Cable)
3 Sets
10-17 Reps
-
5B
Standing Pullover (Cable)
3 Sets
10-17 Reps
-