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
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 25, 2024 03:53
- Last EditedAug 11, 2024 06:14
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 Pulldown1 Set
1 Set
6-10 Reps
8-12 Reps
5
Seated Row (Cable)2 Sets
8-12 Reps
6
Lat Row1 Set
10-12 Reps
7
Rear Delt Fly (Dumbbell)1 Set
15 Reps
8
Lateral Raise (Machine)1 Set
AMRAP
Day 2
1
Leg Extension3 Sets
8-12 Reps
2
Hack Squat1 Set
1 Set
6-10 Reps
8-12 Reps
3
Lying Leg Curl3 Sets
8-12 Reps
4
Preacher Curl (Barbell)3 Sets
8-12 Reps
5
Seated Calf Raise2 Sets
10-15 Reps
6
Cable Crunch2 Sets
AMRAP
Day 3
1
Hammer Chest Press1 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 Pulldown1 Set
1 Set
6-10 Reps
8-12 Reps
5
T-Bar Row3 Sets
6-10 Reps
6
Lateral Raise (Cable)3 Sets
15 Reps
Day 4
1
Leg Extension4 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 Deadlift2 Sets
10-12 Reps
6
Cable Crunch2 Sets
10-15 Reps