logo
BoostcampPNG

Upper/Lower Split

by Ethan

Program Description

Upper/Lower split

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 09, 2024 12:58
  • Last Edited
    Dec 30, 2024 05:29

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.
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
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
Incline Chest Press (Machine)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
8
Tricep Rope Push Down (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
8
Tricep Rope Push Down (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
8
Tricep Rope Push Down (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
8
Tricep Rope Push Down (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
8
Tricep Rope Push Down (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
8
Tricep Rope Push Down (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
8
Tricep Rope Push Down (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
8
Tricep Rope Push Down (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
8
Tricep Rope Push Down (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
8
Tricep Rope Push Down (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
8
Tricep Rope Push Down (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Decline Machine Press
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
8
Tricep Rope Push Down (Cable)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press Calf Press
4
20 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Machine Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press Calf Press
4
20 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Machine Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press Calf Press
4
20 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Machine Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press Calf Press
4
20 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Machine Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press Calf Press
4
20 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Machine Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press Calf Press
4
20 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Machine Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press Calf Press
4
20 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Machine Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press Calf Press
4
20 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Machine Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press Calf Press
4
20 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Machine Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press Calf Press
4
20 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Machine Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press Calf Press
4
20 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Machine Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Press Calf Press
4
20 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Machine Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Single Arm Iso Row
4
12 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Single Arm Iso Row
4
12 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Single Arm Iso Row
4
12 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Single Arm Iso Row
4
12 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Single Arm Iso Row
4
12 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Single Arm Iso Row
4
12 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Single Arm Iso Row
4
12 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Single Arm Iso Row
4
12 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Single Arm Iso Row
4
12 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Single Arm Iso Row
4
12 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Single Arm Iso Row
4
12 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Single Arm Iso Row
4
12 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Press Calf Press
4
20 reps
-
6
Shoulder Press (Plate Loaded)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Cable Crunch
3
20 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Press Calf Press
4
20 reps
-
6
Shoulder Press (Plate Loaded)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Cable Crunch
3
20 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Press Calf Press
4
20 reps
-
6
Shoulder Press (Plate Loaded)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Cable Crunch
3
20 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Press Calf Press
4
20 reps
-
6
Shoulder Press (Plate Loaded)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Cable Crunch
3
20 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Press Calf Press
4
20 reps
-
6
Shoulder Press (Plate Loaded)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Cable Crunch
3
20 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Press Calf Press
4
20 reps
-
6
Shoulder Press (Plate Loaded)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Cable Crunch
3
20 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Press Calf Press
4
20 reps
-
6
Shoulder Press (Plate Loaded)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Cable Crunch
3
20 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Press Calf Press
4
20 reps
-
6
Shoulder Press (Plate Loaded)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Cable Crunch
3
20 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Press Calf Press
4
20 reps
-
6
Shoulder Press (Plate Loaded)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Cable Crunch
3
20 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Press Calf Press
4
20 reps
-
6
Shoulder Press (Plate Loaded)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Cable Crunch
3
20 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Press Calf Press
4
20 reps
-
6
Shoulder Press (Plate Loaded)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Cable Crunch
3
20 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Press Calf Press
4
20 reps
-
6
Shoulder Press (Plate Loaded)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Cable Crunch
3
20 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)
4 Sets
12 Reps
-
2
Seated Row (Cable)
4 Sets
12 Reps
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
-
4
Lat Pulldown
3 Sets
12 Reps
-
5
Decline Machine Press
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
7
Face Pull
3 Sets
15 Reps
-
8
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
-
Day 2
1
Squat (Barbell)
4 Sets
12 Reps
-
2
Leg Press
4 Sets
15 Reps
-
3
Seated Hamstring Curl
3 Sets
15 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Leg Press Calf Press
4 Sets
20 Reps
-
6
Hanging Leg Raise
3 Sets
AMRAP
-
7
Machine Crunch
3 Sets
15 Reps
-
Day 3
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
-
3
Single Arm Iso Row
4 Sets
12 Reps
-
4
Pec Deck (Machine)
3 Sets
15 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
Day 4
1
Hack Squat
4 Sets
12 Reps
-
2
Leg Press
4 Sets
15 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
15 Reps
-
5
Leg Press Calf Press
4 Sets
20 Reps
-
6
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
8
Face Pull
3 Sets
15 Reps
-
9
Cable Crunch
3 Sets
20 Reps
-
10
Hanging Leg Raise
3 Sets
AMRAP
-