logo
Upper Lower Hugeness
by Kikito L.
1 athletes joined
Program Description
Hugeness
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Mar 09, 2024 06:33
Last Edited
May 08, 2024 02:29
down_app
Week 1
1 / 12 Weeks
Day 3
1
Bench Press (Barbell)
3 Sets
4-8 Reps
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Seated Row (Cable)
3 Sets
10-15 Reps
5
Lateral Raise (Cable)
4 Sets
8-15 Reps
6A
Bayesian Curl
3 Sets
8-15 Reps
6B
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 4
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Leg Curl
3 Sets
10-15 Reps
5A
Leg Press Calf Raises
3 Sets
2 Sets
8-12 Reps
-
5B
Dragon Flag
3 Sets
6-12 Reps
Day 2
1
High Bar Squat (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@9
2
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Leg Press Calf Raises
3 Sets
2 Sets
8-12 Reps
-
5
Decline Crunch (Weighted)
3 Sets
6-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3-5 Reps
3-5 Reps
@9
2A
Overhead Press (Barbell)
3 Sets
4-8 Reps
2B
Pull-Up (Weighted)
3 Sets
4-8 Reps
3A
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3B
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
4A
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
4B
Tricep Extension (Dumbbell)
3 Sets
6-12 Reps
5
Lateral Raise (Machine)
4 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3-5 Reps
3-5 Reps
@9
2A
Overhead Press (Barbell)
3 Sets
4-8 Reps
2B
Pull-Up (Weighted)
3 Sets
4-8 Reps
3A
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3B
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
4A
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
4B
Tricep Extension (Dumbbell)
3 Sets
6-12 Reps
5
Lateral Raise (Machine)
4 Sets
10-15 Reps
Day 2
1
High Bar Squat (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@9
2
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Leg Press Calf Raises
3 Sets
2 Sets
8-12 Reps
-
5
Decline Crunch (Weighted)
3 Sets
6-12 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
4-8 Reps
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Seated Row (Cable)
3 Sets
10-15 Reps
5
Lateral Raise (Cable)
4 Sets
8-15 Reps
6A
Bayesian Curl
3 Sets
8-15 Reps
6B
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 4
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Leg Curl
3 Sets
10-15 Reps
5A
Leg Press Calf Raises
3 Sets
2 Sets
8-12 Reps
-
5B
Dragon Flag
3 Sets
6-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3-5 Reps
3-5 Reps
@9
2A
Overhead Press (Barbell)
3 Sets
4-8 Reps
2B
Pull-Up (Weighted)
3 Sets
4-8 Reps
3A
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3B
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
4A
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
4B
Tricep Extension (Dumbbell)
3 Sets
6-12 Reps
5
Lateral Raise (Machine)
4 Sets
10-15 Reps
Day 2
1
High Bar Squat (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@9
2
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Leg Press Calf Raises
3 Sets
2 Sets
8-12 Reps
-
5
Decline Crunch (Weighted)
3 Sets
6-12 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
4-8 Reps
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Seated Row (Cable)
3 Sets
10-15 Reps
5
Lateral Raise (Cable)
4 Sets
8-15 Reps
6A
Bayesian Curl
3 Sets
8-15 Reps
6B
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 4
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Leg Curl
3 Sets
10-15 Reps
5A
Leg Press Calf Raises
3 Sets
2 Sets
8-12 Reps
-
5B
Dragon Flag
3 Sets
6-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3-5 Reps
3-5 Reps
@9
2A
Overhead Press (Barbell)
3 Sets
4-8 Reps
2B
Pull-Up (Weighted)
3 Sets
4-8 Reps
3A
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3B
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
4A
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
4B
Tricep Extension (Dumbbell)
3 Sets
6-12 Reps
5
Lateral Raise (Machine)
4 Sets
10-15 Reps
Day 2
1
High Bar Squat (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@9
2
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Leg Press Calf Raises
3 Sets
2 Sets
8-12 Reps
-
5
Decline Crunch (Weighted)
3 Sets
6-12 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
4-8 Reps
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Seated Row (Cable)
3 Sets
10-15 Reps
5
Lateral Raise (Cable)
4 Sets
8-15 Reps
6A
Bayesian Curl
3 Sets
8-15 Reps
6B
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 4
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Leg Curl
3 Sets
10-15 Reps
5A
Leg Press Calf Raises
3 Sets
2 Sets
8-12 Reps
-
5B
Dragon Flag
3 Sets
6-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3-5 Reps
3-5 Reps
@9
2A
Overhead Press (Barbell)
3 Sets
4-8 Reps
2B
Pull-Up (Weighted)
3 Sets
4-8 Reps
3A
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3B
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
4A
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
4B
Tricep Extension (Dumbbell)
3 Sets
6-12 Reps
5
Lateral Raise (Machine)
4 Sets
10-15 Reps
Day 2
1
High Bar Squat (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@9
2
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Leg Press Calf Raises
3 Sets
2 Sets
8-12 Reps
-
5
Decline Crunch (Weighted)
3 Sets
6-12 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
4-8 Reps
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Seated Row (Cable)
3 Sets
10-15 Reps
5
Lateral Raise (Cable)
4 Sets
8-15 Reps
6A
Bayesian Curl
3 Sets
8-15 Reps
6B
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 4
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Leg Curl
3 Sets
10-15 Reps
5A
Leg Press Calf Raises
3 Sets
2 Sets
8-12 Reps
-
5B
Dragon Flag
3 Sets
6-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3-5 Reps
3-5 Reps
@9
2A
Overhead Press (Barbell)
3 Sets
4-8 Reps
2B
Pull-Up (Weighted)
3 Sets
4-8 Reps
3A
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3B
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
4A
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
4B
Tricep Extension (Dumbbell)
3 Sets
6-12 Reps
5
Lateral Raise (Machine)
4 Sets
10-15 Reps
Day 2
1
High Bar Squat (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@9
2
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Leg Press Calf Raises
3 Sets
2 Sets
8-12 Reps
-
5
Decline Crunch (Weighted)
3 Sets
6-12 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
4-8 Reps
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Seated Row (Cable)
3 Sets
10-15 Reps
5
Lateral Raise (Cable)
4 Sets
8-15 Reps
6A
Bayesian Curl
3 Sets
8-15 Reps
6B
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 4
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Leg Curl
3 Sets
10-15 Reps
5A
Leg Press Calf Raises
3 Sets
2 Sets
8-12 Reps
-
5B
Dragon Flag
3 Sets
6-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3-5 Reps
3-5 Reps
@9
2A
Overhead Press (Barbell)
3 Sets
4-8 Reps
2B
Pull-Up (Weighted)
3 Sets
4-8 Reps
3A
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3B
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
4A
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
4B
Tricep Extension (Dumbbell)
3 Sets
6-12 Reps
5
Lateral Raise (Machine)
4 Sets
10-15 Reps
Day 2
1
High Bar Squat (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@9
2
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Leg Press Calf Raises
3 Sets
2 Sets
8-12 Reps
-
5
Decline Crunch (Weighted)
3 Sets
6-12 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
4-8 Reps
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Seated Row (Cable)
3 Sets
10-15 Reps
5
Lateral Raise (Cable)
4 Sets
8-15 Reps
6A
Bayesian Curl
3 Sets
8-15 Reps
6B
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 4
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Leg Curl
3 Sets
10-15 Reps
5A
Leg Press Calf Raises
3 Sets
2 Sets
8-12 Reps
-
5B
Dragon Flag
3 Sets
6-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3-5 Reps
3-5 Reps
@9
2A
Overhead Press (Barbell)
3 Sets
4-8 Reps
2B
Pull-Up (Weighted)
3 Sets
4-8 Reps
3A
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3B
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
4A
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
4B
Tricep Extension (Dumbbell)
3 Sets
6-12 Reps
5
Lateral Raise (Machine)
4 Sets
10-15 Reps
Day 2
1
High Bar Squat (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@9
2
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Leg Press Calf Raises
3 Sets
2 Sets
8-12 Reps
-
5
Decline Crunch (Weighted)
3 Sets
6-12 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
4-8 Reps
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Seated Row (Cable)
3 Sets
10-15 Reps
5
Lateral Raise (Cable)
4 Sets
8-15 Reps
6A
Bayesian Curl
3 Sets
8-15 Reps
6B
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 4
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Leg Curl
3 Sets
10-15 Reps
5A
Leg Press Calf Raises
3 Sets
2 Sets
8-12 Reps
-
5B
Dragon Flag
3 Sets
6-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3-5 Reps
3-5 Reps
@9
2A
Overhead Press (Barbell)
3 Sets
4-8 Reps
2B
Pull-Up (Weighted)
3 Sets
4-8 Reps
3A
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3B
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
4A
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
4B
Tricep Extension (Dumbbell)
3 Sets
6-12 Reps
5
Lateral Raise (Machine)
4 Sets
10-15 Reps
Day 2
1
High Bar Squat (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@9
2
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Leg Press Calf Raises
3 Sets
2 Sets
8-12 Reps
-
5
Decline Crunch (Weighted)
3 Sets
6-12 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
4-8 Reps
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Seated Row (Cable)
3 Sets
10-15 Reps
5
Lateral Raise (Cable)
4 Sets
8-15 Reps
6A
Bayesian Curl
3 Sets
8-15 Reps
6B
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 4
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Leg Curl
3 Sets
10-15 Reps
5A
Leg Press Calf Raises
3 Sets
2 Sets
8-12 Reps
-
5B
Dragon Flag
3 Sets
6-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3-5 Reps
3-5 Reps
@9
2A
Overhead Press (Barbell)
3 Sets
4-8 Reps
2B
Pull-Up (Weighted)
3 Sets
4-8 Reps
3A
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3B
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
4A
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
4B
Tricep Extension (Dumbbell)
3 Sets
6-12 Reps
5
Lateral Raise (Machine)
4 Sets
10-15 Reps
Day 2
1
High Bar Squat (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@9
2
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Leg Press Calf Raises
3 Sets
2 Sets
8-12 Reps
-
5
Decline Crunch (Weighted)
3 Sets
6-12 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
4-8 Reps
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Seated Row (Cable)
3 Sets
10-15 Reps
5
Lateral Raise (Cable)
4 Sets
8-15 Reps
6A
Bayesian Curl
3 Sets
8-15 Reps
6B
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 4
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Leg Curl
3 Sets
10-15 Reps
5A
Leg Press Calf Raises
3 Sets
2 Sets
8-12 Reps
-
5B
Dragon Flag
3 Sets
6-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3-5 Reps
3-5 Reps
@9
2A
Overhead Press (Barbell)
3 Sets
4-8 Reps
2B
Pull-Up (Weighted)
3 Sets
4-8 Reps
3A
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3B
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
4A
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
4B
Tricep Extension (Dumbbell)
3 Sets
6-12 Reps
5
Lateral Raise (Machine)
4 Sets
10-15 Reps
Day 2
1
High Bar Squat (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@9
2
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Leg Press Calf Raises
3 Sets
2 Sets
8-12 Reps
-
5
Decline Crunch (Weighted)
3 Sets
6-12 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
4-8 Reps
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Seated Row (Cable)
3 Sets
10-15 Reps
5
Lateral Raise (Cable)
4 Sets
8-15 Reps
6A
Bayesian Curl
3 Sets
8-15 Reps
6B
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 4
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Leg Curl
3 Sets
10-15 Reps
5A
Leg Press Calf Raises
3 Sets
2 Sets
8-12 Reps
-
5B
Dragon Flag
3 Sets
6-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3-5 Reps
3-5 Reps
@9
2A
Overhead Press (Barbell)
3 Sets
4-8 Reps
2B
Pull-Up (Weighted)
3 Sets
4-8 Reps
3A
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3B
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
4A
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
4B
Tricep Extension (Dumbbell)
3 Sets
6-12 Reps
5
Lateral Raise (Machine)
4 Sets
10-15 Reps
Day 2
1
High Bar Squat (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@9
2
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Leg Press Calf Raises
3 Sets
2 Sets
8-12 Reps
-
5
Decline Crunch (Weighted)
3 Sets
6-12 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
4-8 Reps
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Seated Row (Cable)
3 Sets
10-15 Reps
5
Lateral Raise (Cable)
4 Sets
8-15 Reps
6A
Bayesian Curl
3 Sets
8-15 Reps
6B
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 4
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Leg Curl
3 Sets
10-15 Reps
5A
Leg Press Calf Raises
3 Sets
2 Sets
8-12 Reps
-
5B
Dragon Flag
3 Sets
6-12 Reps