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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.
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.7%
Lats
9.7%
Quadriceps
9.7%
Upper Back
9.5%
Triceps
8.2%
Front Delts
8.2%
Chest
7.8%
Hamstrings
7.6%
Abs
6%
Glutes
5.6%
Middle Delts
5.4%
Rear Delts
4.1%
Lower Back
2.6%
Calves
2.2%
Forearms
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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GooglePlay
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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
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
-