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BoostcampPNG

Upper/Lower

by Ethan

Program Description

Upper/Lower routine with the 4th day being arms and shoulders

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 08, 2024 09:44
  • Last Edited
    Dec 30, 2024 05:29

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
14.3%
Front Delts
11.2%
Upper Back
10.1%
Middle Delts
10%
Biceps
8.9%
Chest
7.2%
Abs
7%
Quadriceps
6.8%
Lats
6%
Hamstrings
5%
Rear Delts
4.7%
Glutes
3.5%
Calves
2.1%
Forearms
1.3%
Adductors
0.8%
Lower Back
0.8%
Abductors
0.3%
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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)
4
6 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Incline Chest Press (Machine)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Incline Chest Press (Machine)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Incline Chest Press (Machine)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Incline Chest Press (Machine)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Incline Chest Press (Machine)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Incline Chest Press (Machine)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Incline Chest Press (Machine)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Incline Chest Press (Machine)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Incline Chest Press (Machine)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Incline Chest Press (Machine)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Incline Chest Press (Machine)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Incline Chest Press (Machine)
3
10-12 reps
-
6
Face Pull
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Press Calf Press
4
20 reps
-
7
Machine Crunch
3
15 reps
-
8
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Press Calf Press
4
20 reps
-
7
Machine Crunch
3
15 reps
-
8
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Press Calf Press
4
20 reps
-
7
Machine Crunch
3
15 reps
-
8
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Press Calf Press
4
20 reps
-
7
Machine Crunch
3
15 reps
-
8
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Press Calf Press
4
20 reps
-
7
Machine Crunch
3
15 reps
-
8
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Press Calf Press
4
20 reps
-
7
Machine Crunch
3
15 reps
-
8
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Press Calf Press
4
20 reps
-
7
Machine Crunch
3
15 reps
-
8
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Press Calf Press
4
20 reps
-
7
Machine Crunch
3
15 reps
-
8
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Press Calf Press
4
20 reps
-
7
Machine Crunch
3
15 reps
-
8
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Press Calf Press
4
20 reps
-
7
Machine Crunch
3
15 reps
-
8
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Press Calf Press
4
20 reps
-
7
Machine Crunch
3
15 reps
-
8
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Press Calf Press
4
20 reps
-
7
Machine Crunch
3
15 reps
-
8
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hammer Curl
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hammer Curl
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hammer Curl
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hammer Curl
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hammer Curl
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hammer Curl
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hammer Curl
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hammer Curl
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hammer Curl
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hammer Curl
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hammer Curl
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hammer Curl
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Face Pull
3
15 reps
-
9
Machine Crunch
3
15 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Face Pull
3
15 reps
-
9
Machine Crunch
3
15 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Face Pull
3
15 reps
-
9
Machine Crunch
3
15 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Face Pull
3
15 reps
-
9
Machine Crunch
3
15 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Face Pull
3
15 reps
-
9
Machine Crunch
3
15 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Face Pull
3
15 reps
-
9
Machine Crunch
3
15 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Face Pull
3
15 reps
-
9
Machine Crunch
3
15 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Face Pull
3
15 reps
-
9
Machine Crunch
3
15 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Face Pull
3
15 reps
-
9
Machine Crunch
3
15 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Face Pull
3
15 reps
-
9
Machine Crunch
3
15 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Face Pull
3
15 reps
-
9
Machine Crunch
3
15 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Face Pull
3
15 reps
-
9
Machine Crunch
3
15 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
-
2
Chest Supported Row (Machine)
4 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Lat Pulldown
3 Sets
12 Reps
-
5
Incline Chest Press (Machine)
3 Sets
10-12 Reps
-
6
Face Pull
3 Sets
15 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
-
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
-
2
Deadlift (Barbell)
4 Sets
6 Reps
-
3
Seated Hamstring Curl
4 Sets
15 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Leg Press (45 Degrees)
3 Sets
15 Reps
-
6
Leg Press Calf Press
4 Sets
20 Reps
-
7
Machine Crunch
3 Sets
15 Reps
-
8
Hanging Leg Raise
3 Sets
AMRAP
-
Day 4
1
Shoulder Press (Machine)
4 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
4
Incline Curl (Dumbbell)
4 Sets
12 Reps
-
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
-
6
Bicep Curl (Machine)
3 Sets
12 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
8
Face Pull
3 Sets
15 Reps
-
9
Machine Crunch
3 Sets
15 Reps
-
10
Hanging Leg Raise
3 Sets
AMRAP
-
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
-
5
Decline Machine Press
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
7
Hammer Curl
3 Sets
12 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-