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Girl Split

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Program Description

enjoyment

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Mar 02, 2026 05:32
  • Last Edited
    Mar 02, 2026 03:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Quadriceps
11%
Upper Back
10.3%
Glutes
9.2%
Hamstrings
9.1%
Front Delts
7.5%
Biceps
7.4%
Middle Delts
6.2%
Lats
5.7%
Abs
4.8%
Chest
3.4%
Adductors
3.3%
Calves
3.1%
Abductors
2.9%
Forearms
2.4%
Rear Delts
1%
Lower Back
0.5%
Cardio
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Goblet Squat
3
10 reps
-
2
Split Squat (Smith Machine)
3
10 reps
-
3
Smith machine step ups
3
10 reps
-
4A
Leg Press (45 Degrees)
3
10-12 reps
-
4B
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Abductor (Machine)
1
AMRAP
-
7
Single-Leg Leg Curl
3
10-12 reps
-
8
Leg Extension
10
10 reps
-
9
Stair Climber
1
10-30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Split Squat (Smith Machine)
3
10 reps
-
3
Smith machine step ups
3
10 reps
-
4A
Leg Press (45 Degrees)
3
10-12 reps
-
4B
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Abductor (Machine)
1
AMRAP
-
7
Single-Leg Leg Curl
3
10-12 reps
-
8
Leg Extension
10
10 reps
-
9
Stair Climber
1
10-30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Split Squat (Smith Machine)
3
10 reps
-
3
Smith machine step ups
3
10 reps
-
4A
Leg Press (45 Degrees)
3
10-12 reps
-
4B
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Abductor (Machine)
1
AMRAP
-
7
Single-Leg Leg Curl
3
10-12 reps
-
8
Leg Extension
10
10 reps
-
9
Stair Climber
1
10-30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Split Squat (Smith Machine)
3
10 reps
-
3
Smith machine step ups
3
10 reps
-
4A
Leg Press (45 Degrees)
3
10-12 reps
-
4B
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Abductor (Machine)
1
AMRAP
-
7
Single-Leg Leg Curl
3
10-12 reps
-
8
Leg Extension
10
10 reps
-
9
Stair Climber
1
10-30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Split Squat (Smith Machine)
3
10 reps
-
3
Smith machine step ups
3
10 reps
-
4A
Leg Press (45 Degrees)
3
10-12 reps
-
4B
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Abductor (Machine)
1
AMRAP
-
7
Single-Leg Leg Curl
3
10-12 reps
-
8
Leg Extension
10
10 reps
-
9
Stair Climber
1
10-30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Split Squat (Smith Machine)
3
10 reps
-
3
Smith machine step ups
3
10 reps
-
4A
Leg Press (45 Degrees)
3
10-12 reps
-
4B
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Abductor (Machine)
1
AMRAP
-
7
Single-Leg Leg Curl
3
10-12 reps
-
8
Leg Extension
10
10 reps
-
9
Stair Climber
1
10-30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Split Squat (Smith Machine)
3
10 reps
-
3
Smith machine step ups
3
10 reps
-
4A
Leg Press (45 Degrees)
3
10-12 reps
-
4B
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Abductor (Machine)
1
AMRAP
-
7
Single-Leg Leg Curl
3
10-12 reps
-
8
Leg Extension
10
10 reps
-
9
Stair Climber
1
10-30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Split Squat (Smith Machine)
3
10 reps
-
3
Smith machine step ups
3
10 reps
-
4A
Leg Press (45 Degrees)
3
10-12 reps
-
4B
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Abductor (Machine)
1
AMRAP
-
7
Single-Leg Leg Curl
3
10-12 reps
-
8
Leg Extension
10
10 reps
-
9
Stair Climber
1
10-30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Split Squat (Smith Machine)
3
10 reps
-
3
Smith machine step ups
3
10 reps
-
4A
Leg Press (45 Degrees)
3
10-12 reps
-
4B
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Abductor (Machine)
1
AMRAP
-
7
Single-Leg Leg Curl
3
10-12 reps
-
8
Leg Extension
10
10 reps
-
9
Stair Climber
1
10-30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Split Squat (Smith Machine)
3
10 reps
-
3
Smith machine step ups
3
10 reps
-
4A
Leg Press (45 Degrees)
3
10-12 reps
-
4B
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Abductor (Machine)
1
AMRAP
-
7
Single-Leg Leg Curl
3
10-12 reps
-
8
Leg Extension
10
10 reps
-
9
Stair Climber
1
10-30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Split Squat (Smith Machine)
3
10 reps
-
3
Smith machine step ups
3
10 reps
-
4A
Leg Press (45 Degrees)
3
10-12 reps
-
4B
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Abductor (Machine)
1
AMRAP
-
7
Single-Leg Leg Curl
3
10-12 reps
-
8
Leg Extension
10
10 reps
-
9
Stair Climber
1
10-30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Split Squat (Smith Machine)
3
10 reps
-
3
Smith machine step ups
3
10 reps
-
4A
Leg Press (45 Degrees)
3
10-12 reps
-
4B
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Abductor (Machine)
1
AMRAP
-
7
Single-Leg Leg Curl
3
10-12 reps
-
8
Leg Extension
10
10 reps
-
9
Stair Climber
1
10-30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2A
Face Pull
3
10 reps
-
2B
Shrug (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
15 reps
-
4
High Row
3
10 reps
-
5A
Standing Pullover (Cable)
3
12 reps
-
5B
Single Arm Row (Cable)
3
12 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Behind The Back Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2A
Face Pull
3
10 reps
-
2B
Shrug (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
15 reps
-
4
High Row
3
10 reps
-
5A
Standing Pullover (Cable)
3
12 reps
-
5B
Single Arm Row (Cable)
3
12 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Behind The Back Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2A
Face Pull
3
10 reps
-
2B
Shrug (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
15 reps
-
4
High Row
3
10 reps
-
5A
Standing Pullover (Cable)
3
12 reps
-
5B
Single Arm Row (Cable)
3
12 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Behind The Back Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2A
Face Pull
3
10 reps
-
2B
Shrug (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
15 reps
-
4
High Row
3
10 reps
-
5A
Standing Pullover (Cable)
3
12 reps
-
5B
Single Arm Row (Cable)
3
12 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Behind The Back Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2A
Face Pull
3
10 reps
-
2B
Shrug (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
15 reps
-
4
High Row
3
10 reps
-
5A
Standing Pullover (Cable)
3
12 reps
-
5B
Single Arm Row (Cable)
3
12 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Behind The Back Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2A
Face Pull
3
10 reps
-
2B
Shrug (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
15 reps
-
4
High Row
3
10 reps
-
5A
Standing Pullover (Cable)
3
12 reps
-
5B
Single Arm Row (Cable)
3
12 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Behind The Back Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2A
Face Pull
3
10 reps
-
2B
Shrug (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
15 reps
-
4
High Row
3
10 reps
-
5A
Standing Pullover (Cable)
3
12 reps
-
5B
Single Arm Row (Cable)
3
12 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Behind The Back Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2A
Face Pull
3
10 reps
-
2B
Shrug (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
15 reps
-
4
High Row
3
10 reps
-
5A
Standing Pullover (Cable)
3
12 reps
-
5B
Single Arm Row (Cable)
3
12 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Behind The Back Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2A
Face Pull
3
10 reps
-
2B
Shrug (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
15 reps
-
4
High Row
3
10 reps
-
5A
Standing Pullover (Cable)
3
12 reps
-
5B
Single Arm Row (Cable)
3
12 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Behind The Back Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2A
Face Pull
3
10 reps
-
2B
Shrug (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
15 reps
-
4
High Row
3
10 reps
-
5A
Standing Pullover (Cable)
3
12 reps
-
5B
Single Arm Row (Cable)
3
12 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Behind The Back Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2A
Face Pull
3
10 reps
-
2B
Shrug (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
15 reps
-
4
High Row
3
10 reps
-
5A
Standing Pullover (Cable)
3
12 reps
-
5B
Single Arm Row (Cable)
3
12 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Behind The Back Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2A
Face Pull
3
10 reps
-
2B
Shrug (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
15 reps
-
4
High Row
3
10 reps
-
5A
Standing Pullover (Cable)
3
12 reps
-
5B
Single Arm Row (Cable)
3
12 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Behind The Back Lateral Raise (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
5
10 reps
-
2
Skull Crusher (Barbell)
5
15 reps
-
3A
Tricep Rope Push Down (Cable)
3
10 reps
-
3B
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Seated Dip (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
5
10 reps
-
2
Skull Crusher (Barbell)
5
15 reps
-
3A
Tricep Rope Push Down (Cable)
3
10 reps
-
3B
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Seated Dip (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
5
10 reps
-
2
Skull Crusher (Barbell)
5
15 reps
-
3A
Tricep Rope Push Down (Cable)
3
10 reps
-
3B
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Seated Dip (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
5
10 reps
-
2
Skull Crusher (Barbell)
5
15 reps
-
3A
Tricep Rope Push Down (Cable)
3
10 reps
-
3B
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Seated Dip (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
5
10 reps
-
2
Skull Crusher (Barbell)
5
15 reps
-
3A
Tricep Rope Push Down (Cable)
3
10 reps
-
3B
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Seated Dip (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
5
10 reps
-
2
Skull Crusher (Barbell)
5
15 reps
-
3A
Tricep Rope Push Down (Cable)
3
10 reps
-
3B
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Seated Dip (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
5
10 reps
-
2
Skull Crusher (Barbell)
5
15 reps
-
3A
Tricep Rope Push Down (Cable)
3
10 reps
-
3B
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Seated Dip (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
5
10 reps
-
2
Skull Crusher (Barbell)
5
15 reps
-
3A
Tricep Rope Push Down (Cable)
3
10 reps
-
3B
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Seated Dip (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
5
10 reps
-
2
Skull Crusher (Barbell)
5
15 reps
-
3A
Tricep Rope Push Down (Cable)
3
10 reps
-
3B
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Seated Dip (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
5
10 reps
-
2
Skull Crusher (Barbell)
5
15 reps
-
3A
Tricep Rope Push Down (Cable)
3
10 reps
-
3B
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Seated Dip (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
5
10 reps
-
2
Skull Crusher (Barbell)
5
15 reps
-
3A
Tricep Rope Push Down (Cable)
3
10 reps
-
3B
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Seated Dip (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
5
10 reps
-
2
Skull Crusher (Barbell)
5
15 reps
-
3A
Tricep Rope Push Down (Cable)
3
10 reps
-
3B
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Seated Dip (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
5
7 reps
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Calf Raise (Leg Press)
3
15 reps
-
5
Preacher Curl (Machine)
3
15 reps
-
6
Lat Pulldown (Single Arm)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
5
7 reps
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Calf Raise (Leg Press)
3
15 reps
-
5
Preacher Curl (Machine)
3
15 reps
-
6
Lat Pulldown (Single Arm)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
5
7 reps
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Calf Raise (Leg Press)
3
15 reps
-
5
Preacher Curl (Machine)
3
15 reps
-
6
Lat Pulldown (Single Arm)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
5
7 reps
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Calf Raise (Leg Press)
3
15 reps
-
5
Preacher Curl (Machine)
3
15 reps
-
6
Lat Pulldown (Single Arm)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
5
7 reps
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Calf Raise (Leg Press)
3
15 reps
-
5
Preacher Curl (Machine)
3
15 reps
-
6
Lat Pulldown (Single Arm)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
5
7 reps
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Calf Raise (Leg Press)
3
15 reps
-
5
Preacher Curl (Machine)
3
15 reps
-
6
Lat Pulldown (Single Arm)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
5
7 reps
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Calf Raise (Leg Press)
3
15 reps
-
5
Preacher Curl (Machine)
3
15 reps
-
6
Lat Pulldown (Single Arm)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
5
7 reps
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Calf Raise (Leg Press)
3
15 reps
-
5
Preacher Curl (Machine)
3
15 reps
-
6
Lat Pulldown (Single Arm)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
5
7 reps
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Calf Raise (Leg Press)
3
15 reps
-
5
Preacher Curl (Machine)
3
15 reps
-
6
Lat Pulldown (Single Arm)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
5
7 reps
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Calf Raise (Leg Press)
3
15 reps
-
5
Preacher Curl (Machine)
3
15 reps
-
6
Lat Pulldown (Single Arm)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
5
7 reps
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Calf Raise (Leg Press)
3
15 reps
-
5
Preacher Curl (Machine)
3
15 reps
-
6
Lat Pulldown (Single Arm)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
5
7 reps
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Incline Curl (Dumbbell)
3
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Calf Raise (Leg Press)
3
15 reps
-
5
Preacher Curl (Machine)
3
15 reps
-
6
Lat Pulldown (Single Arm)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Hip Adductor (Machine)
3
10 reps
-
5B
Hip Abductor (Machine)
3
10 reps
-
6A
Single leg leg extension
3
12 reps
-
6B
Standing Calf Raise
3
12 reps
-
7A
Abs Crunch (Bodyweight)
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Goblet March
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Hip Adductor (Machine)
3
10 reps
-
5B
Hip Abductor (Machine)
3
10 reps
-
6A
Single leg leg extension
3
12 reps
-
6B
Standing Calf Raise
3
12 reps
-
7A
Abs Crunch (Bodyweight)
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Goblet March
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Hip Adductor (Machine)
3
10 reps
-
5B
Hip Abductor (Machine)
3
10 reps
-
6A
Single leg leg extension
3
12 reps
-
6B
Standing Calf Raise
3
12 reps
-
7A
Abs Crunch (Bodyweight)
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Goblet March
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Hip Adductor (Machine)
3
10 reps
-
5B
Hip Abductor (Machine)
3
10 reps
-
6A
Single leg leg extension
3
12 reps
-
6B
Standing Calf Raise
3
12 reps
-
7A
Abs Crunch (Bodyweight)
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Goblet March
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Hip Adductor (Machine)
3
10 reps
-
5B
Hip Abductor (Machine)
3
10 reps
-
6A
Single leg leg extension
3
12 reps
-
6B
Standing Calf Raise
3
12 reps
-
7A
Abs Crunch (Bodyweight)
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Goblet March
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Hip Adductor (Machine)
3
10 reps
-
5B
Hip Abductor (Machine)
3
10 reps
-
6A
Single leg leg extension
3
12 reps
-
6B
Standing Calf Raise
3
12 reps
-
7A
Abs Crunch (Bodyweight)
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Goblet March
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Hip Adductor (Machine)
3
10 reps
-
5B
Hip Abductor (Machine)
3
10 reps
-
6A
Single leg leg extension
3
12 reps
-
6B
Standing Calf Raise
3
12 reps
-
7A
Abs Crunch (Bodyweight)
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Goblet March
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Hip Adductor (Machine)
3
10 reps
-
5B
Hip Abductor (Machine)
3
10 reps
-
6A
Single leg leg extension
3
12 reps
-
6B
Standing Calf Raise
3
12 reps
-
7A
Abs Crunch (Bodyweight)
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Goblet March
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Hip Adductor (Machine)
3
10 reps
-
5B
Hip Abductor (Machine)
3
10 reps
-
6A
Single leg leg extension
3
12 reps
-
6B
Standing Calf Raise
3
12 reps
-
7A
Abs Crunch (Bodyweight)
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Goblet March
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Hip Adductor (Machine)
3
10 reps
-
5B
Hip Abductor (Machine)
3
10 reps
-
6A
Single leg leg extension
3
12 reps
-
6B
Standing Calf Raise
3
12 reps
-
7A
Abs Crunch (Bodyweight)
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Goblet March
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Hip Adductor (Machine)
3
10 reps
-
5B
Hip Abductor (Machine)
3
10 reps
-
6A
Single leg leg extension
3
12 reps
-
6B
Standing Calf Raise
3
12 reps
-
7A
Abs Crunch (Bodyweight)
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Goblet March
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Hip Adductor (Machine)
3
10 reps
-
5B
Hip Abductor (Machine)
3
10 reps
-
6A
Single leg leg extension
3
12 reps
-
6B
Standing Calf Raise
3
12 reps
-
7A
Abs Crunch (Bodyweight)
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Goblet March
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
4
20 reps
-
2
Cable Y Raises
3
10-12 reps
-
3A
Lat Pulldown (Single Arm)
3
10-12 reps
-
3B
Single Arm Shoulder Press
3
10-12 reps
-
4
Military Press (Barbell)
3
15 reps
-
5
EZ Bar Drag Curls
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
4
20 reps
-
2
Cable Y Raises
3
10-12 reps
-
3A
Lat Pulldown (Single Arm)
3
10-12 reps
-
3B
Single Arm Shoulder Press
3
10-12 reps
-
4
Military Press (Barbell)
3
15 reps
-
5
EZ Bar Drag Curls
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
4
20 reps
-
2
Cable Y Raises
3
10-12 reps
-
3A
Lat Pulldown (Single Arm)
3
10-12 reps
-
3B
Single Arm Shoulder Press
3
10-12 reps
-
4
Military Press (Barbell)
3
15 reps
-
5
EZ Bar Drag Curls
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
4
20 reps
-
2
Cable Y Raises
3
10-12 reps
-
3A
Lat Pulldown (Single Arm)
3
10-12 reps
-
3B
Single Arm Shoulder Press
3
10-12 reps
-
4
Military Press (Barbell)
3
15 reps
-
5
EZ Bar Drag Curls
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
4
20 reps
-
2
Cable Y Raises
3
10-12 reps
-
3A
Lat Pulldown (Single Arm)
3
10-12 reps
-
3B
Single Arm Shoulder Press
3
10-12 reps
-
4
Military Press (Barbell)
3
15 reps
-
5
EZ Bar Drag Curls
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
4
20 reps
-
2
Cable Y Raises
3
10-12 reps
-
3A
Lat Pulldown (Single Arm)
3
10-12 reps
-
3B
Single Arm Shoulder Press
3
10-12 reps
-
4
Military Press (Barbell)
3
15 reps
-
5
EZ Bar Drag Curls
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
4
20 reps
-
2
Cable Y Raises
3
10-12 reps
-
3A
Lat Pulldown (Single Arm)
3
10-12 reps
-
3B
Single Arm Shoulder Press
3
10-12 reps
-
4
Military Press (Barbell)
3
15 reps
-
5
EZ Bar Drag Curls
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
4
20 reps
-
2
Cable Y Raises
3
10-12 reps
-
3A
Lat Pulldown (Single Arm)
3
10-12 reps
-
3B
Single Arm Shoulder Press
3
10-12 reps
-
4
Military Press (Barbell)
3
15 reps
-
5
EZ Bar Drag Curls
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
4
20 reps
-
2
Cable Y Raises
3
10-12 reps
-
3A
Lat Pulldown (Single Arm)
3
10-12 reps
-
3B
Single Arm Shoulder Press
3
10-12 reps
-
4
Military Press (Barbell)
3
15 reps
-
5
EZ Bar Drag Curls
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
4
20 reps
-
2
Cable Y Raises
3
10-12 reps
-
3A
Lat Pulldown (Single Arm)
3
10-12 reps
-
3B
Single Arm Shoulder Press
3
10-12 reps
-
4
Military Press (Barbell)
3
15 reps
-
5
EZ Bar Drag Curls
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
4
20 reps
-
2
Cable Y Raises
3
10-12 reps
-
3A
Lat Pulldown (Single Arm)
3
10-12 reps
-
3B
Single Arm Shoulder Press
3
10-12 reps
-
4
Military Press (Barbell)
3
15 reps
-
5
EZ Bar Drag Curls
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
4
20 reps
-
2
Cable Y Raises
3
10-12 reps
-
3A
Lat Pulldown (Single Arm)
3
10-12 reps
-
3B
Single Arm Shoulder Press
3
10-12 reps
-
4
Military Press (Barbell)
3
15 reps
-
5
EZ Bar Drag Curls
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Goblet Squat
3 Sets
10 Reps
-
2
Split Squat (Smith Machine)
3 Sets
10 Reps
-
3
Smith machine step ups
3 Sets
10 Reps
-
4A
Leg Press (45 Degrees)
3 Sets
10-12 Reps
-
4B
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
5
Hip Abductor (Machine)
3 Sets
10 Reps
-
6
Hip Abductor (Machine)
1 Set
AMRAP
-
7
Single-Leg Leg Curl
3 Sets
10-12 Reps
-
8
Leg Extension
10 Sets
10 Reps
-
9
Stair Climber
1 Set
10-30 mins
@7
Day 2
1
Lat Pulldown
3 Sets
12 Reps
-
2A
Face Pull
3 Sets
10 Reps
-
2B
Shrug (Dumbbell)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
-
4
High Row
3 Sets
10 Reps
-
5A
Standing Pullover (Cable)
3 Sets
12 Reps
-
5B
Single Arm Row (Cable)
3 Sets
12 Reps
-
6
Upright Row (Barbell)
3 Sets
15 Reps
-
7
Behind The Back Lateral Raise (Cable)
3 Sets
15 Reps
-
Day 3
1
Single Arm Pushdown
5 Sets
10 Reps
-
2
Skull Crusher (Barbell)
5 Sets
15 Reps
-
3A
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
3B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
4
Seated Dip (Machine)
3 Sets
10 Reps
-
Day 4
1
21s (EZ Bar)
5 Sets
7 Reps
-
2
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
4A
Standing Calf Raise
3 Sets
15 Reps
-
4B
Calf Raise (Leg Press)
3 Sets
15 Reps
-
5
Preacher Curl (Machine)
3 Sets
15 Reps
-
6
Lat Pulldown (Single Arm)
3 Sets
10 Reps
-
Day 5
1
Squat (Barbell)
4 Sets
10 Reps
-
2
Lunge (Dumbbell)
3 Sets
10 Reps
-
3
Single Leg Press
3 Sets
12 Reps
-
4
Lying Leg Curl
3 Sets
15 Reps
-
5A
Hip Adductor (Machine)
3 Sets
10 Reps
-
5B
Hip Abductor (Machine)
3 Sets
10 Reps
-
6A
Single leg leg extension
3 Sets
12 Reps
-
6B
Standing Calf Raise
3 Sets
12 Reps
-
7A
Abs Crunch (Bodyweight)
3 Sets
1 mins
-
7B
Russian Twist
3 Sets
1 mins
-
7C
Goblet March
3 Sets
20 Reps
-
Day 6
1
Landmine Press
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
2
Cable Y Raises
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3A
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3B
Single Arm Shoulder Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Military Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
EZ Bar Drag Curls
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-