Program Description
Hugeness
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMar 09, 2024 06:33
- Last EditedJun 18, 2025 11:46
Summary
Unlock your potential with the Upper Lower Hugeness program, a comprehensive 12-week training plan designed to maximize muscle growth and strength. Committing just four days a week, you'll alternate between upper and lower body workouts, featuring essential lifts like the Bench Press and High Bar Squat, along with targeted accessory movements. Each session is structured to push your limits, utilizing a mix of compound and isolation exercises to sculpt your physique. Get ready to elevate your training and achieve the results you've always aimed for!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
4-8 reps
-
2B
Pull-Up (Weighted)
3
4-8 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Extension (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
4-8 reps
-
2B
Pull-Up (Weighted)
3
4-8 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Extension (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
4-8 reps
-
2B
Pull-Up (Weighted)
3
4-8 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Extension (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
4-8 reps
-
2B
Pull-Up (Weighted)
3
4-8 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Extension (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
4-8 reps
-
2B
Pull-Up (Weighted)
3
4-8 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Extension (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
4-8 reps
-
2B
Pull-Up (Weighted)
3
4-8 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Extension (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
4-8 reps
-
2B
Pull-Up (Weighted)
3
4-8 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Extension (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
4-8 reps
-
2B
Pull-Up (Weighted)
3
4-8 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Extension (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
4-8 reps
-
2B
Pull-Up (Weighted)
3
4-8 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Extension (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
4-8 reps
-
2B
Pull-Up (Weighted)
3
4-8 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Extension (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
4-8 reps
-
2B
Pull-Up (Weighted)
3
4-8 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Extension (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
4-8 reps
-
2B
Pull-Up (Weighted)
3
4-8 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Extension (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
-
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5
Decline Crunch (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
-
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5
Decline Crunch (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
-
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5
Decline Crunch (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
-
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5
Decline Crunch (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
-
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5
Decline Crunch (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
-
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5
Decline Crunch (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
-
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5
Decline Crunch (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
-
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5
Decline Crunch (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
-
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5
Decline Crunch (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
-
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5
Decline Crunch (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
-
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5
Decline Crunch (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
-
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5
Decline Crunch (Weighted)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6A
Bayesian Curl
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6A
Bayesian Curl
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6A
Bayesian Curl
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6A
Bayesian Curl
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6A
Bayesian Curl
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6A
Bayesian Curl
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6A
Bayesian Curl
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6A
Bayesian Curl
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6A
Bayesian Curl
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6A
Bayesian Curl
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6A
Bayesian Curl
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6A
Bayesian Curl
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5B
Dragon Flag
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5B
Dragon Flag
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5B
Dragon Flag
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5B
Dragon Flag
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5B
Dragon Flag
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5B
Dragon Flag
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5B
Dragon Flag
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5B
Dragon Flag
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5B
Dragon Flag
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5B
Dragon Flag
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5B
Dragon Flag
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5B
Dragon Flag
3
6-12 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Bench Press (Barbell)3 Sets
4-8 Reps
-
2
Wide Grip Lat Pulldown3 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 Curl3 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 Extension3 Sets
10-15 Reps
-
4
Leg Curl3 Sets
10-15 Reps
-
5A
Leg Press Calf Raises3 Sets
2 Sets
8-12 Reps
-
-
-
5B
Dragon Flag3 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 Raises3 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
-