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BoostcampPNG

Upper Lower high intensity

by Loic B.
1 athletes joined

Program Description

Accrual as much muscle tissue as possible. Low-ish volume with high intensity. Every set is to failure in a top set/back off set way. If it’s more than 2 sets work the rep ranges

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 25, 2024 03:53
  • Last Edited
    Aug 11, 2024 06:14

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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
2
Shoulder Press (Machine)
1
12 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Lat Pulldown
1
1
6-10 reps
8-12 reps
-
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Lat Row
1
10-12 reps
-
7
Rear Delt Fly (Dumbbell)
1
15 reps
-
8
Lateral Raise (Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
2
Shoulder Press (Machine)
1
12 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Lat Pulldown
1
1
6-10 reps
8-12 reps
-
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Lat Row
1
10-12 reps
-
7
Rear Delt Fly (Dumbbell)
1
15 reps
-
8
Lateral Raise (Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
2
Shoulder Press (Machine)
1
12 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Lat Pulldown
1
1
6-10 reps
8-12 reps
-
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Lat Row
1
10-12 reps
-
7
Rear Delt Fly (Dumbbell)
1
15 reps
-
8
Lateral Raise (Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
2
Shoulder Press (Machine)
1
12 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Lat Pulldown
1
1
6-10 reps
8-12 reps
-
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Lat Row
1
10-12 reps
-
7
Rear Delt Fly (Dumbbell)
1
15 reps
-
8
Lateral Raise (Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
2
Shoulder Press (Machine)
1
12 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Lat Pulldown
1
1
6-10 reps
8-12 reps
-
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Lat Row
1
10-12 reps
-
7
Rear Delt Fly (Dumbbell)
1
15 reps
-
8
Lateral Raise (Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
2
Shoulder Press (Machine)
1
12 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Lat Pulldown
1
1
6-10 reps
8-12 reps
-
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Lat Row
1
10-12 reps
-
7
Rear Delt Fly (Dumbbell)
1
15 reps
-
8
Lateral Raise (Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
2
Shoulder Press (Machine)
1
12 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Lat Pulldown
1
1
6-10 reps
8-12 reps
-
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Lat Row
1
10-12 reps
-
7
Rear Delt Fly (Dumbbell)
1
15 reps
-
8
Lateral Raise (Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
2
Shoulder Press (Machine)
1
12 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Lat Pulldown
1
1
6-10 reps
8-12 reps
-
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Lat Row
1
10-12 reps
-
7
Rear Delt Fly (Dumbbell)
1
15 reps
-
8
Lateral Raise (Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
2
Shoulder Press (Machine)
1
12 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Lat Pulldown
1
1
6-10 reps
8-12 reps
-
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Lat Row
1
10-12 reps
-
7
Rear Delt Fly (Dumbbell)
1
15 reps
-
8
Lateral Raise (Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
2
Shoulder Press (Machine)
1
12 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Lat Pulldown
1
1
6-10 reps
8-12 reps
-
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Lat Row
1
10-12 reps
-
7
Rear Delt Fly (Dumbbell)
1
15 reps
-
8
Lateral Raise (Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
2
Shoulder Press (Machine)
1
12 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Lat Pulldown
1
1
6-10 reps
8-12 reps
-
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Lat Row
1
10-12 reps
-
7
Rear Delt Fly (Dumbbell)
1
15 reps
-
8
Lateral Raise (Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
2
Shoulder Press (Machine)
1
12 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Lat Pulldown
1
1
6-10 reps
8-12 reps
-
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Lat Row
1
10-12 reps
-
7
Rear Delt Fly (Dumbbell)
1
15 reps
-
8
Lateral Raise (Machine)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Hack Squat
1
1
6-10 reps
8-12 reps
-
-
3
Lying Leg Curl
3
8-12 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Seated Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Hack Squat
1
1
6-10 reps
8-12 reps
-
-
3
Lying Leg Curl
3
8-12 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Seated Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Hack Squat
1
1
6-10 reps
8-12 reps
-
-
3
Lying Leg Curl
3
8-12 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Seated Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Hack Squat
1
1
6-10 reps
8-12 reps
-
-
3
Lying Leg Curl
3
8-12 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Seated Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Hack Squat
1
1
6-10 reps
8-12 reps
-
-
3
Lying Leg Curl
3
8-12 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Seated Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Hack Squat
1
1
6-10 reps
8-12 reps
-
-
3
Lying Leg Curl
3
8-12 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Seated Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Hack Squat
1
1
6-10 reps
8-12 reps
-
-
3
Lying Leg Curl
3
8-12 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Seated Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Hack Squat
1
1
6-10 reps
8-12 reps
-
-
3
Lying Leg Curl
3
8-12 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Seated Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Hack Squat
1
1
6-10 reps
8-12 reps
-
-
3
Lying Leg Curl
3
8-12 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Seated Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Hack Squat
1
1
6-10 reps
8-12 reps
-
-
3
Lying Leg Curl
3
8-12 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Seated Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Hack Squat
1
1
6-10 reps
8-12 reps
-
-
3
Lying Leg Curl
3
8-12 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Seated Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Hack Squat
1
1
6-10 reps
8-12 reps
-
-
3
Lying Leg Curl
3
8-12 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Seated Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Chest Press
1
1
6-10 reps
8-12 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
12 reps
-
3
Seated Dip (Machine)
1
1
106 reps
10 reps
-
-
4
Nautilus Pulldown
1
1
6-10 reps
8-12 reps
-
-
5
T-Bar Row
3
6-10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Chest Press
1
1
6-10 reps
8-12 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
12 reps
-
3
Seated Dip (Machine)
1
1
106 reps
10 reps
-
-
4
Nautilus Pulldown
1
1
6-10 reps
8-12 reps
-
-
5
T-Bar Row
3
6-10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Chest Press
1
1
6-10 reps
8-12 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
12 reps
-
3
Seated Dip (Machine)
1
1
106 reps
10 reps
-
-
4
Nautilus Pulldown
1
1
6-10 reps
8-12 reps
-
-
5
T-Bar Row
3
6-10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Chest Press
1
1
6-10 reps
8-12 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
12 reps
-
3
Seated Dip (Machine)
1
1
106 reps
10 reps
-
-
4
Nautilus Pulldown
1
1
6-10 reps
8-12 reps
-
-
5
T-Bar Row
3
6-10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Chest Press
1
1
6-10 reps
8-12 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
12 reps
-
3
Seated Dip (Machine)
1
1
106 reps
10 reps
-
-
4
Nautilus Pulldown
1
1
6-10 reps
8-12 reps
-
-
5
T-Bar Row
3
6-10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Chest Press
1
1
6-10 reps
8-12 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
12 reps
-
3
Seated Dip (Machine)
1
1
106 reps
10 reps
-
-
4
Nautilus Pulldown
1
1
6-10 reps
8-12 reps
-
-
5
T-Bar Row
3
6-10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Chest Press
1
1
6-10 reps
8-12 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
12 reps
-
3
Seated Dip (Machine)
1
1
106 reps
10 reps
-
-
4
Nautilus Pulldown
1
1
6-10 reps
8-12 reps
-
-
5
T-Bar Row
3
6-10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Chest Press
1
1
6-10 reps
8-12 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
12 reps
-
3
Seated Dip (Machine)
1
1
106 reps
10 reps
-
-
4
Nautilus Pulldown
1
1
6-10 reps
8-12 reps
-
-
5
T-Bar Row
3
6-10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Chest Press
1
1
6-10 reps
8-12 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
12 reps
-
3
Seated Dip (Machine)
1
1
106 reps
10 reps
-
-
4
Nautilus Pulldown
1
1
6-10 reps
8-12 reps
-
-
5
T-Bar Row
3
6-10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Chest Press
1
1
6-10 reps
8-12 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
12 reps
-
3
Seated Dip (Machine)
1
1
106 reps
10 reps
-
-
4
Nautilus Pulldown
1
1
6-10 reps
8-12 reps
-
-
5
T-Bar Row
3
6-10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Chest Press
1
1
6-10 reps
8-12 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
12 reps
-
3
Seated Dip (Machine)
1
1
106 reps
10 reps
-
-
4
Nautilus Pulldown
1
1
6-10 reps
8-12 reps
-
-
5
T-Bar Row
3
6-10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Chest Press
1
1
6-10 reps
8-12 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
12 reps
-
3
Seated Dip (Machine)
1
1
106 reps
10 reps
-
-
4
Nautilus Pulldown
1
1
6-10 reps
8-12 reps
-
-
5
T-Bar Row
3
6-10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8-12 reps
-
2
Bicep Curl (Dumbbell)
2
10-12 reps
-
3
Bicep Curl (Machine)
3
8-12 reps
-
4
Hip Thrust (Barbell)
2
10-12 reps
-
5
Stiff Leg Deadlift
2
10-12 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8-12 reps
-
2
Bicep Curl (Dumbbell)
2
10-12 reps
-
3
Bicep Curl (Machine)
3
8-12 reps
-
4
Hip Thrust (Barbell)
2
10-12 reps
-
5
Stiff Leg Deadlift
2
10-12 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8-12 reps
-
2
Bicep Curl (Dumbbell)
2
10-12 reps
-
3
Bicep Curl (Machine)
3
8-12 reps
-
4
Hip Thrust (Barbell)
2
10-12 reps
-
5
Stiff Leg Deadlift
2
10-12 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8-12 reps
-
2
Bicep Curl (Dumbbell)
2
10-12 reps
-
3
Bicep Curl (Machine)
3
8-12 reps
-
4
Hip Thrust (Barbell)
2
10-12 reps
-
5
Stiff Leg Deadlift
2
10-12 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8-12 reps
-
2
Bicep Curl (Dumbbell)
2
10-12 reps
-
3
Bicep Curl (Machine)
3
8-12 reps
-
4
Hip Thrust (Barbell)
2
10-12 reps
-
5
Stiff Leg Deadlift
2
10-12 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8-12 reps
-
2
Bicep Curl (Dumbbell)
2
10-12 reps
-
3
Bicep Curl (Machine)
3
8-12 reps
-
4
Hip Thrust (Barbell)
2
10-12 reps
-
5
Stiff Leg Deadlift
2
10-12 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8-12 reps
-
2
Bicep Curl (Dumbbell)
2
10-12 reps
-
3
Bicep Curl (Machine)
3
8-12 reps
-
4
Hip Thrust (Barbell)
2
10-12 reps
-
5
Stiff Leg Deadlift
2
10-12 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8-12 reps
-
2
Bicep Curl (Dumbbell)
2
10-12 reps
-
3
Bicep Curl (Machine)
3
8-12 reps
-
4
Hip Thrust (Barbell)
2
10-12 reps
-
5
Stiff Leg Deadlift
2
10-12 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8-12 reps
-
2
Bicep Curl (Dumbbell)
2
10-12 reps
-
3
Bicep Curl (Machine)
3
8-12 reps
-
4
Hip Thrust (Barbell)
2
10-12 reps
-
5
Stiff Leg Deadlift
2
10-12 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8-12 reps
-
2
Bicep Curl (Dumbbell)
2
10-12 reps
-
3
Bicep Curl (Machine)
3
8-12 reps
-
4
Hip Thrust (Barbell)
2
10-12 reps
-
5
Stiff Leg Deadlift
2
10-12 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8-12 reps
-
2
Bicep Curl (Dumbbell)
2
10-12 reps
-
3
Bicep Curl (Machine)
3
8-12 reps
-
4
Hip Thrust (Barbell)
2
10-12 reps
-
5
Stiff Leg Deadlift
2
10-12 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8-12 reps
-
2
Bicep Curl (Dumbbell)
2
10-12 reps
-
3
Bicep Curl (Machine)
3
8-12 reps
-
4
Hip Thrust (Barbell)
2
10-12 reps
-
5
Stiff Leg Deadlift
2
10-12 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
2
Shoulder Press (Machine)
1
12 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Lat Pulldown
1
1
6-10 reps
8-12 reps
-
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Lat Row
1
10-12 reps
-
7
Rear Delt Fly (Dumbbell)
1
15 reps
-
8
Lateral Raise (Machine)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Hack Squat
1
1
6-10 reps
8-12 reps
-
-
3
Lying Leg Curl
3
8-12 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Seated Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hammer Chest Press
1
1
6-10 reps
8-12 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
12 reps
-
3
Seated Dip (Machine)
1
1
106 reps
10 reps
-
-
4
Nautilus Pulldown
1
1
6-10 reps
8-12 reps
-
-
5
T-Bar Row
3
6-10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8-12 reps
-
2
Bicep Curl (Dumbbell)
2
10-12 reps
-
3
Bicep Curl (Machine)
3
8-12 reps
-
4
Hip Thrust (Barbell)
2
10-12 reps
-
5
Stiff Leg Deadlift
2
10-12 reps
-
6
Cable Crunch
2
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
2
Shoulder Press (Machine)
1 Set
12 Reps
-
3
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
4
Lat Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
5
Seated Row (Cable)
2 Sets
8-12 Reps
-
6
Lat Row
1 Set
10-12 Reps
-
7
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
-
8
Lateral Raise (Machine)
1 Set
AMRAP
-
Day 2
1
Leg Extension
3 Sets
8-12 Reps
-
2
Hack Squat
1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
3
Lying Leg Curl
3 Sets
8-12 Reps
-
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
-
5
Seated Calf Raise
2 Sets
10-15 Reps
-
6
Cable Crunch
2 Sets
AMRAP
-
Day 3
1
Hammer Chest Press
1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
2
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
-
3
Seated Dip (Machine)
1 Set
1 Set
106 Reps
10 Reps
-
-
4
Nautilus Pulldown
1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
5
T-Bar Row
3 Sets
6-10 Reps
-
6
Lateral Raise (Cable)
3 Sets
15 Reps
-
Day 4
1
Leg Extension
4 Sets
8-12 Reps
-
2
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
-
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
-
4
Hip Thrust (Barbell)
2 Sets
10-12 Reps
-
5
Stiff Leg Deadlift
2 Sets
10-12 Reps
-
6
Cable Crunch
2 Sets
10-15 Reps
-