Program Description
Hypertrophy
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedDec 01, 2024 04:32
- Last EditedDec 14, 2024 01:55
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.
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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
Smith Unilateral Machine
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
2
Smith Unilateral Incline
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
3
Pec Deck (Machine)
1
2
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
1
5-6 reps
7-10 reps
10-14 reps
-
-
-
5
One Arm Lateral Raise (Cable)
2
1
8-12 reps
12-15 reps
-
-
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
7-9 reps
-
-
7
Bayesian Curl
1
2
7-10 reps
9-12 reps
-
-
8
Bicep Curl (Cable)
1
2
7-10 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Unilateral Machine
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
2
Smith Unilateral Incline
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
3
Pec Deck (Machine)
1
2
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
1
5-6 reps
7-10 reps
10-14 reps
-
-
-
5
One Arm Lateral Raise (Cable)
2
1
8-12 reps
12-15 reps
-
-
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
7-9 reps
-
-
7
Bayesian Curl
1
2
7-10 reps
9-12 reps
-
-
8
Bicep Curl (Cable)
1
2
7-10 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Unilateral Machine
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
2
Smith Unilateral Incline
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
3
Pec Deck (Machine)
1
2
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
1
5-6 reps
7-10 reps
10-14 reps
-
-
-
5
One Arm Lateral Raise (Cable)
2
1
8-12 reps
12-15 reps
-
-
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
7-9 reps
-
-
7
Bayesian Curl
1
2
7-10 reps
9-12 reps
-
-
8
Bicep Curl (Cable)
1
2
7-10 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Unilateral Machine
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
2
Smith Unilateral Incline
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
3
Pec Deck (Machine)
1
2
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
1
5-6 reps
7-10 reps
10-14 reps
-
-
-
5
One Arm Lateral Raise (Cable)
2
1
8-12 reps
12-15 reps
-
-
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
7-9 reps
-
-
7
Bayesian Curl
1
2
7-10 reps
9-12 reps
-
-
8
Bicep Curl (Cable)
1
2
7-10 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Unilateral Machine
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
2
Smith Unilateral Incline
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
3
Pec Deck (Machine)
1
2
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
1
5-6 reps
7-10 reps
10-14 reps
-
-
-
5
One Arm Lateral Raise (Cable)
2
1
8-12 reps
12-15 reps
-
-
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
7-9 reps
-
-
7
Bayesian Curl
1
2
7-10 reps
9-12 reps
-
-
8
Bicep Curl (Cable)
1
2
7-10 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Unilateral Machine
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
2
Smith Unilateral Incline
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
3
Pec Deck (Machine)
1
2
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
1
5-6 reps
7-10 reps
10-14 reps
-
-
-
5
One Arm Lateral Raise (Cable)
2
1
8-12 reps
12-15 reps
-
-
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
7-9 reps
-
-
7
Bayesian Curl
1
2
7-10 reps
9-12 reps
-
-
8
Bicep Curl (Cable)
1
2
7-10 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Unilateral Machine
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
2
Smith Unilateral Incline
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
3
Pec Deck (Machine)
1
2
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
1
5-6 reps
7-10 reps
10-14 reps
-
-
-
5
One Arm Lateral Raise (Cable)
2
1
8-12 reps
12-15 reps
-
-
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
7-9 reps
-
-
7
Bayesian Curl
1
2
7-10 reps
9-12 reps
-
-
8
Bicep Curl (Cable)
1
2
7-10 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Unilateral Machine
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
2
Smith Unilateral Incline
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
3
Pec Deck (Machine)
1
2
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
1
5-6 reps
7-10 reps
10-14 reps
-
-
-
5
One Arm Lateral Raise (Cable)
2
1
8-12 reps
12-15 reps
-
-
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
7-9 reps
-
-
7
Bayesian Curl
1
2
7-10 reps
9-12 reps
-
-
8
Bicep Curl (Cable)
1
2
7-10 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Unilateral Machine
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
2
Smith Unilateral Incline
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
3
Pec Deck (Machine)
1
2
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
1
5-6 reps
7-10 reps
10-14 reps
-
-
-
5
One Arm Lateral Raise (Cable)
2
1
8-12 reps
12-15 reps
-
-
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
7-9 reps
-
-
7
Bayesian Curl
1
2
7-10 reps
9-12 reps
-
-
8
Bicep Curl (Cable)
1
2
7-10 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Unilateral Machine
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
2
Smith Unilateral Incline
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
3
Pec Deck (Machine)
1
2
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
1
5-6 reps
7-10 reps
10-14 reps
-
-
-
5
One Arm Lateral Raise (Cable)
2
1
8-12 reps
12-15 reps
-
-
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
7-9 reps
-
-
7
Bayesian Curl
1
2
7-10 reps
9-12 reps
-
-
8
Bicep Curl (Cable)
1
2
7-10 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Unilateral Machine
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
2
Smith Unilateral Incline
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
3
Pec Deck (Machine)
1
2
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
1
5-6 reps
7-10 reps
10-14 reps
-
-
-
5
One Arm Lateral Raise (Cable)
2
1
8-12 reps
12-15 reps
-
-
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
7-9 reps
-
-
7
Bayesian Curl
1
2
7-10 reps
9-12 reps
-
-
8
Bicep Curl (Cable)
1
2
7-10 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Unilateral Machine
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
2
Smith Unilateral Incline
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
3
Pec Deck (Machine)
1
2
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
1
5-6 reps
7-10 reps
10-14 reps
-
-
-
5
One Arm Lateral Raise (Cable)
2
1
8-12 reps
12-15 reps
-
-
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
7-9 reps
-
-
7
Bayesian Curl
1
2
7-10 reps
9-12 reps
-
-
8
Bicep Curl (Cable)
1
2
7-10 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-12 reps
12-15 reps
-
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
2
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
2
7-10 reps
9-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
2
7-10 reps
10-12 reps
-
-
7
Incline Pushdown (Cable)
1
2
7-10 reps
10-15 reps
-
-
8
Decline Sit Up (Weighted)
1
2
6-9 reps
10-14 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-12 reps
12-15 reps
-
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
2
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
2
7-10 reps
9-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
2
7-10 reps
10-12 reps
-
-
7
Incline Pushdown (Cable)
1
2
7-10 reps
10-15 reps
-
-
8
Decline Sit Up (Weighted)
1
2
6-9 reps
10-14 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-12 reps
12-15 reps
-
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
2
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
2
7-10 reps
9-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
2
7-10 reps
10-12 reps
-
-
7
Incline Pushdown (Cable)
1
2
7-10 reps
10-15 reps
-
-
8
Decline Sit Up (Weighted)
1
2
6-9 reps
10-14 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-12 reps
12-15 reps
-
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
2
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
2
7-10 reps
9-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
2
7-10 reps
10-12 reps
-
-
7
Incline Pushdown (Cable)
1
2
7-10 reps
10-15 reps
-
-
8
Decline Sit Up (Weighted)
1
2
6-9 reps
10-14 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-12 reps
12-15 reps
-
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
2
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
2
7-10 reps
9-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
2
7-10 reps
10-12 reps
-
-
7
Incline Pushdown (Cable)
1
2
7-10 reps
10-15 reps
-
-
8
Decline Sit Up (Weighted)
1
2
6-9 reps
10-14 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-12 reps
12-15 reps
-
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
2
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
2
7-10 reps
9-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
2
7-10 reps
10-12 reps
-
-
7
Incline Pushdown (Cable)
1
2
7-10 reps
10-15 reps
-
-
8
Decline Sit Up (Weighted)
1
2
6-9 reps
10-14 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-12 reps
12-15 reps
-
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
2
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
2
7-10 reps
9-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
2
7-10 reps
10-12 reps
-
-
7
Incline Pushdown (Cable)
1
2
7-10 reps
10-15 reps
-
-
8
Decline Sit Up (Weighted)
1
2
6-9 reps
10-14 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-12 reps
12-15 reps
-
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
2
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
2
7-10 reps
9-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
2
7-10 reps
10-12 reps
-
-
7
Incline Pushdown (Cable)
1
2
7-10 reps
10-15 reps
-
-
8
Decline Sit Up (Weighted)
1
2
6-9 reps
10-14 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-12 reps
12-15 reps
-
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
2
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
2
7-10 reps
9-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
2
7-10 reps
10-12 reps
-
-
7
Incline Pushdown (Cable)
1
2
7-10 reps
10-15 reps
-
-
8
Decline Sit Up (Weighted)
1
2
6-9 reps
10-14 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-12 reps
12-15 reps
-
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
2
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
2
7-10 reps
9-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
2
7-10 reps
10-12 reps
-
-
7
Incline Pushdown (Cable)
1
2
7-10 reps
10-15 reps
-
-
8
Decline Sit Up (Weighted)
1
2
6-9 reps
10-14 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-12 reps
12-15 reps
-
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
2
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
2
7-10 reps
9-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
2
7-10 reps
10-12 reps
-
-
7
Incline Pushdown (Cable)
1
2
7-10 reps
10-15 reps
-
-
8
Decline Sit Up (Weighted)
1
2
6-9 reps
10-14 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-12 reps
12-15 reps
-
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
2
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
2
7-10 reps
9-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
2
7-10 reps
10-12 reps
-
-
7
Incline Pushdown (Cable)
1
2
7-10 reps
10-15 reps
-
-
8
Decline Sit Up (Weighted)
1
2
6-9 reps
10-14 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
4-6 reps
7-10 reps
-
-
3
Seated Hamstring Curl
1
2
8-12 reps
12-15 reps
-
-
4
Leg Press
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
5
Calf Raise (Leg Press)
1
2
6-8 reps
8-12 reps
-
-
6
Sissy Squat (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
4-6 reps
7-10 reps
-
-
3
Seated Hamstring Curl
1
2
8-12 reps
12-15 reps
-
-
4
Leg Press
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
5
Calf Raise (Leg Press)
1
2
6-8 reps
8-12 reps
-
-
6
Sissy Squat (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
4-6 reps
7-10 reps
-
-
3
Seated Hamstring Curl
1
2
8-12 reps
12-15 reps
-
-
4
Leg Press
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
5
Calf Raise (Leg Press)
1
2
6-8 reps
8-12 reps
-
-
6
Sissy Squat (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
4-6 reps
7-10 reps
-
-
3
Seated Hamstring Curl
1
2
8-12 reps
12-15 reps
-
-
4
Leg Press
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
5
Calf Raise (Leg Press)
1
2
6-8 reps
8-12 reps
-
-
6
Sissy Squat (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
4-6 reps
7-10 reps
-
-
3
Seated Hamstring Curl
1
2
8-12 reps
12-15 reps
-
-
4
Leg Press
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
5
Calf Raise (Leg Press)
1
2
6-8 reps
8-12 reps
-
-
6
Sissy Squat (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
4-6 reps
7-10 reps
-
-
3
Seated Hamstring Curl
1
2
8-12 reps
12-15 reps
-
-
4
Leg Press
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
5
Calf Raise (Leg Press)
1
2
6-8 reps
8-12 reps
-
-
6
Sissy Squat (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
4-6 reps
7-10 reps
-
-
3
Seated Hamstring Curl
1
2
8-12 reps
12-15 reps
-
-
4
Leg Press
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
5
Calf Raise (Leg Press)
1
2
6-8 reps
8-12 reps
-
-
6
Sissy Squat (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
4-6 reps
7-10 reps
-
-
3
Seated Hamstring Curl
1
2
8-12 reps
12-15 reps
-
-
4
Leg Press
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
5
Calf Raise (Leg Press)
1
2
6-8 reps
8-12 reps
-
-
6
Sissy Squat (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
4-6 reps
7-10 reps
-
-
3
Seated Hamstring Curl
1
2
8-12 reps
12-15 reps
-
-
4
Leg Press
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
5
Calf Raise (Leg Press)
1
2
6-8 reps
8-12 reps
-
-
6
Sissy Squat (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
4-6 reps
7-10 reps
-
-
3
Seated Hamstring Curl
1
2
8-12 reps
12-15 reps
-
-
4
Leg Press
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
5
Calf Raise (Leg Press)
1
2
6-8 reps
8-12 reps
-
-
6
Sissy Squat (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
4-6 reps
7-10 reps
-
-
3
Seated Hamstring Curl
1
2
8-12 reps
12-15 reps
-
-
4
Leg Press
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
5
Calf Raise (Leg Press)
1
2
6-8 reps
8-12 reps
-
-
6
Sissy Squat (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
4-6 reps
7-10 reps
-
-
3
Seated Hamstring Curl
1
2
8-12 reps
12-15 reps
-
-
4
Leg Press
1
1
1
5-6 reps
7-8 reps
8-12 reps
-
-
-
5
Calf Raise (Leg Press)
1
2
6-8 reps
8-12 reps
-
-
6
Sissy Squat (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Smith Machine (close Grip)
1
2
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
Lying Side Lateral Raise
2
1
8-12 reps
12-15 reps
-
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-14 reps
-
-
8
Bicep Curl (Cable)
1
1
8-12 reps
10-14 reps
-
-
9
Hanging Leg Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Smith Machine (close Grip)
1
2
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
Lying Side Lateral Raise
2
1
8-12 reps
12-15 reps
-
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-14 reps
-
-
8
Bicep Curl (Cable)
1
1
8-12 reps
10-14 reps
-
-
9
Hanging Leg Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Smith Machine (close Grip)
1
2
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
Lying Side Lateral Raise
2
1
8-12 reps
12-15 reps
-
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-14 reps
-
-
8
Bicep Curl (Cable)
1
1
8-12 reps
10-14 reps
-
-
9
Hanging Leg Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Smith Machine (close Grip)
1
2
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
Lying Side Lateral Raise
2
1
8-12 reps
12-15 reps
-
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-14 reps
-
-
8
Bicep Curl (Cable)
1
1
8-12 reps
10-14 reps
-
-
9
Hanging Leg Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Smith Machine (close Grip)
1
2
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
Lying Side Lateral Raise
2
1
8-12 reps
12-15 reps
-
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-14 reps
-
-
8
Bicep Curl (Cable)
1
1
8-12 reps
10-14 reps
-
-
9
Hanging Leg Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Smith Machine (close Grip)
1
2
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
Lying Side Lateral Raise
2
1
8-12 reps
12-15 reps
-
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-14 reps
-
-
8
Bicep Curl (Cable)
1
1
8-12 reps
10-14 reps
-
-
9
Hanging Leg Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Smith Machine (close Grip)
1
2
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
Lying Side Lateral Raise
2
1
8-12 reps
12-15 reps
-
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-14 reps
-
-
8
Bicep Curl (Cable)
1
1
8-12 reps
10-14 reps
-
-
9
Hanging Leg Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Smith Machine (close Grip)
1
2
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
Lying Side Lateral Raise
2
1
8-12 reps
12-15 reps
-
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-14 reps
-
-
8
Bicep Curl (Cable)
1
1
8-12 reps
10-14 reps
-
-
9
Hanging Leg Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Smith Machine (close Grip)
1
2
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
Lying Side Lateral Raise
2
1
8-12 reps
12-15 reps
-
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-14 reps
-
-
8
Bicep Curl (Cable)
1
1
8-12 reps
10-14 reps
-
-
9
Hanging Leg Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Smith Machine (close Grip)
1
2
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
Lying Side Lateral Raise
2
1
8-12 reps
12-15 reps
-
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-14 reps
-
-
8
Bicep Curl (Cable)
1
1
8-12 reps
10-14 reps
-
-
9
Hanging Leg Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Smith Machine (close Grip)
1
2
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
Lying Side Lateral Raise
2
1
8-12 reps
12-15 reps
-
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-14 reps
-
-
8
Bicep Curl (Cable)
1
1
8-12 reps
10-14 reps
-
-
9
Hanging Leg Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Smith Machine (close Grip)
1
2
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
Lying Side Lateral Raise
2
1
8-12 reps
12-15 reps
-
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-14 reps
-
-
8
Bicep Curl (Cable)
1
1
8-12 reps
10-14 reps
-
-
9
Hanging Leg Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
7-9 reps
10-12 reps
-
-
2
Seated Row (Cable)
1
2
7-10 reps
10-12 reps
-
-
3
Power Shrug
1
1
8-12 reps
10-14 reps
-
-
4
Rear Delt Fly (Cable)
1
2
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
8
Abs Crunch (Machine)
1
2
6-9 reps
10-14 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
7-9 reps
10-12 reps
-
-
2
Seated Row (Cable)
1
2
7-10 reps
10-12 reps
-
-
3
Power Shrug
1
1
8-12 reps
10-14 reps
-
-
4
Rear Delt Fly (Cable)
1
2
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
8
Abs Crunch (Machine)
1
2
6-9 reps
10-14 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
7-9 reps
10-12 reps
-
-
2
Seated Row (Cable)
1
2
7-10 reps
10-12 reps
-
-
3
Power Shrug
1
1
8-12 reps
10-14 reps
-
-
4
Rear Delt Fly (Cable)
1
2
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
8
Abs Crunch (Machine)
1
2
6-9 reps
10-14 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
7-9 reps
10-12 reps
-
-
2
Seated Row (Cable)
1
2
7-10 reps
10-12 reps
-
-
3
Power Shrug
1
1
8-12 reps
10-14 reps
-
-
4
Rear Delt Fly (Cable)
1
2
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
8
Abs Crunch (Machine)
1
2
6-9 reps
10-14 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
7-9 reps
10-12 reps
-
-
2
Seated Row (Cable)
1
2
7-10 reps
10-12 reps
-
-
3
Power Shrug
1
1
8-12 reps
10-14 reps
-
-
4
Rear Delt Fly (Cable)
1
2
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
8
Abs Crunch (Machine)
1
2
6-9 reps
10-14 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
7-9 reps
10-12 reps
-
-
2
Seated Row (Cable)
1
2
7-10 reps
10-12 reps
-
-
3
Power Shrug
1
1
8-12 reps
10-14 reps
-
-
4
Rear Delt Fly (Cable)
1
2
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
8
Abs Crunch (Machine)
1
2
6-9 reps
10-14 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
7-9 reps
10-12 reps
-
-
2
Seated Row (Cable)
1
2
7-10 reps
10-12 reps
-
-
3
Power Shrug
1
1
8-12 reps
10-14 reps
-
-
4
Rear Delt Fly (Cable)
1
2
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
8
Abs Crunch (Machine)
1
2
6-9 reps
10-14 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
7-9 reps
10-12 reps
-
-
2
Seated Row (Cable)
1
2
7-10 reps
10-12 reps
-
-
3
Power Shrug
1
1
8-12 reps
10-14 reps
-
-
4
Rear Delt Fly (Cable)
1
2
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
8
Abs Crunch (Machine)
1
2
6-9 reps
10-14 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
7-9 reps
10-12 reps
-
-
2
Seated Row (Cable)
1
2
7-10 reps
10-12 reps
-
-
3
Power Shrug
1
1
8-12 reps
10-14 reps
-
-
4
Rear Delt Fly (Cable)
1
2
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
8
Abs Crunch (Machine)
1
2
6-9 reps
10-14 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
7-9 reps
10-12 reps
-
-
2
Seated Row (Cable)
1
2
7-10 reps
10-12 reps
-
-
3
Power Shrug
1
1
8-12 reps
10-14 reps
-
-
4
Rear Delt Fly (Cable)
1
2
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
8
Abs Crunch (Machine)
1
2
6-9 reps
10-14 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
7-9 reps
10-12 reps
-
-
2
Seated Row (Cable)
1
2
7-10 reps
10-12 reps
-
-
3
Power Shrug
1
1
8-12 reps
10-14 reps
-
-
4
Rear Delt Fly (Cable)
1
2
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
8
Abs Crunch (Machine)
1
2
6-9 reps
10-14 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
7-9 reps
10-12 reps
-
-
2
Seated Row (Cable)
1
2
7-10 reps
10-12 reps
-
-
3
Power Shrug
1
1
8-12 reps
10-14 reps
-
-
4
Rear Delt Fly (Cable)
1
2
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
2
6-8 reps
8-12 reps
-
-
8
Abs Crunch (Machine)
1
2
6-9 reps
10-14 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
10-15 reps
15-20 reps
-
-
2
Belt Squat
1
2
10-15 reps
15-20 reps
-
-
3
Walking Lunge (Dumbbell)
1
2
10-15 reps
15-20 reps
-
-
4
Sissy Squat (Weighted)
1
2
8-12 reps
12-15 reps
-
-
5
Standing Calf Raise
1
2
10-15 reps
15-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
10-15 reps
15-20 reps
-
-
2
Belt Squat
1
2
10-15 reps
15-20 reps
-
-
3
Walking Lunge (Dumbbell)
1
2
10-15 reps
15-20 reps
-
-
4
Sissy Squat (Weighted)
1
2
8-12 reps
12-15 reps
-
-
5
Standing Calf Raise
1
2
10-15 reps
15-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
10-15 reps
15-20 reps
-
-
2
Belt Squat
1
2
10-15 reps
15-20 reps
-
-
3
Walking Lunge (Dumbbell)
1
2
10-15 reps
15-20 reps
-
-
4
Sissy Squat (Weighted)
1
2
8-12 reps
12-15 reps
-
-
5
Standing Calf Raise
1
2
10-15 reps
15-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
10-15 reps
15-20 reps
-
-
2
Belt Squat
1
2
10-15 reps
15-20 reps
-
-
3
Walking Lunge (Dumbbell)
1
2
10-15 reps
15-20 reps
-
-
4
Sissy Squat (Weighted)
1
2
8-12 reps
12-15 reps
-
-
5
Standing Calf Raise
1
2
10-15 reps
15-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
10-15 reps
15-20 reps
-
-
2
Belt Squat
1
2
10-15 reps
15-20 reps
-
-
3
Walking Lunge (Dumbbell)
1
2
10-15 reps
15-20 reps
-
-
4
Sissy Squat (Weighted)
1
2
8-12 reps
12-15 reps
-
-
5
Standing Calf Raise
1
2
10-15 reps
15-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
10-15 reps
15-20 reps
-
-
2
Belt Squat
1
2
10-15 reps
15-20 reps
-
-
3
Walking Lunge (Dumbbell)
1
2
10-15 reps
15-20 reps
-
-
4
Sissy Squat (Weighted)
1
2
8-12 reps
12-15 reps
-
-
5
Standing Calf Raise
1
2
10-15 reps
15-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
10-15 reps
15-20 reps
-
-
2
Belt Squat
1
2
10-15 reps
15-20 reps
-
-
3
Walking Lunge (Dumbbell)
1
2
10-15 reps
15-20 reps
-
-
4
Sissy Squat (Weighted)
1
2
8-12 reps
12-15 reps
-
-
5
Standing Calf Raise
1
2
10-15 reps
15-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
10-15 reps
15-20 reps
-
-
2
Belt Squat
1
2
10-15 reps
15-20 reps
-
-
3
Walking Lunge (Dumbbell)
1
2
10-15 reps
15-20 reps
-
-
4
Sissy Squat (Weighted)
1
2
8-12 reps
12-15 reps
-
-
5
Standing Calf Raise
1
2
10-15 reps
15-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
10-15 reps
15-20 reps
-
-
2
Belt Squat
1
2
10-15 reps
15-20 reps
-
-
3
Walking Lunge (Dumbbell)
1
2
10-15 reps
15-20 reps
-
-
4
Sissy Squat (Weighted)
1
2
8-12 reps
12-15 reps
-
-
5
Standing Calf Raise
1
2
10-15 reps
15-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
10-15 reps
15-20 reps
-
-
2
Belt Squat
1
2
10-15 reps
15-20 reps
-
-
3
Walking Lunge (Dumbbell)
1
2
10-15 reps
15-20 reps
-
-
4
Sissy Squat (Weighted)
1
2
8-12 reps
12-15 reps
-
-
5
Standing Calf Raise
1
2
10-15 reps
15-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
10-15 reps
15-20 reps
-
-
2
Belt Squat
1
2
10-15 reps
15-20 reps
-
-
3
Walking Lunge (Dumbbell)
1
2
10-15 reps
15-20 reps
-
-
4
Sissy Squat (Weighted)
1
2
8-12 reps
12-15 reps
-
-
5
Standing Calf Raise
1
2
10-15 reps
15-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
10-15 reps
15-20 reps
-
-
2
Belt Squat
1
2
10-15 reps
15-20 reps
-
-
3
Walking Lunge (Dumbbell)
1
2
10-15 reps
15-20 reps
-
-
4
Sissy Squat (Weighted)
1
2
8-12 reps
12-15 reps
-
-
5
Standing Calf Raise
1
2
10-15 reps
15-20 reps
-
-
Week 1
1 / 12 Weeks
Day 1
1
Smith Unilateral Machine1 Set
1 Set
1 Set
5-6 Reps
7-8 Reps
8-12 Reps
-
-
-
2
Smith Unilateral Incline1 Set
1 Set
1 Set
5-6 Reps
7-8 Reps
8-12 Reps
-
-
-
3
Pec Deck (Machine)1 Set
2 Sets
6-8 Reps
8-12 Reps
-
-
4
AD Press (Smith Machine)1 Set
1 Set
1 Set
5-6 Reps
7-10 Reps
10-14 Reps
-
-
-
5
One Arm Lateral Raise (Cable)2 Sets
1 Set
8-12 Reps
12-15 Reps
-
-
6
Preacher Curl (EZ Bar)1 Set
1 Set
5-7 Reps
7-9 Reps
-
-
7
Bayesian Curl1 Set
2 Sets
7-10 Reps
9-12 Reps
-
-
8
Bicep Curl (Cable)1 Set
2 Sets
7-10 Reps
10-15 Reps
-
-
Day 2
1
Lat Pulldown (Neutral Grip)1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
12-15 Reps
-
-
-
2
T-Bar Row1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
3
Lat Pulldown1 Set
1 Set
7-10 Reps
12-18 Reps
-
-
4
Reverse Pec Deck1 Set
2 Sets
6-8 Reps
10-15 Reps
-
-
5
JM Press (Smith Machine)1 Set
2 Sets
7-10 Reps
9-12 Reps
-
-
6
Seated Overhead Extension (EZ Bar)1 Set
2 Sets
7-10 Reps
10-12 Reps
-
-
7
Incline Pushdown (Cable)1 Set
2 Sets
7-10 Reps
10-15 Reps
-
-
8
Decline Sit Up (Weighted)1 Set
2 Sets
6-9 Reps
10-14 Reps
-
-
Day 3
1
Rack Pull (Barbell)1 Set
1 Set
4-6 Reps
7-10 Reps
-
-
2
Romanian Deadlift (Barbell)1 Set
1 Set
4-6 Reps
7-10 Reps
-
-
3
Seated Hamstring Curl1 Set
2 Sets
8-12 Reps
12-15 Reps
-
-
4
Leg Press1 Set
1 Set
1 Set
5-6 Reps
7-8 Reps
8-12 Reps
-
-
-
5
Calf Raise (Leg Press)1 Set
2 Sets
6-8 Reps
8-12 Reps
-
-
6
Sissy Squat (Weighted)3 Sets
8-12 Reps
-
Day 4
1
Unilateral Smith Machine (close Grip)1 Set
2 Sets
6-7 Reps
8-10 Reps
-
-
2
Incline Chest Press (Machine)1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
3
Pec Deck (Machine)1 Set
2 Sets
6-8 Reps
8-12 Reps
-
-
4
Behind-The-Neck Press (Smith Machine)1 Set
1 Set
5-7 Reps
8-10 Reps
-
-
5
Lying Side Lateral Raise2 Sets
1 Set
8-12 Reps
12-15 Reps
-
-
6
Preacher Curl (EZ Bar)1 Set
1 Set
5-6 Reps
7-10 Reps
-
-
7
Incline Curl (Dumbbell)1 Set
1 Set
7-10 Reps
10-14 Reps
-
-
8
Bicep Curl (Cable)1 Set
1 Set
8-12 Reps
10-14 Reps
-
-
9
Hanging Leg Raise2 Sets
AMRAP
-
Day 5
1
Underhand Lat Pulldown1 Set
2 Sets
7-9 Reps
10-12 Reps
-
-
2
Seated Row (Cable)1 Set
2 Sets
7-10 Reps
10-12 Reps
-
-
3
Power Shrug1 Set
1 Set
8-12 Reps
10-14 Reps
-
-
4
Rear Delt Fly (Cable)1 Set
2 Sets
7-10 Reps
10-15 Reps
-
-
5
JM Press (Smith Machine)1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
6
Seated Overhead Extension (EZ Bar)1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
7
Incline Pushdown (Cable)1 Set
2 Sets
6-8 Reps
8-12 Reps
-
-
8
Abs Crunch (Machine)1 Set
2 Sets
6-9 Reps
10-14 Reps
-
-
Day 6
1
Seated Hamstring Curl1 Set
2 Sets
10-15 Reps
15-20 Reps
-
-
2
Belt Squat1 Set
2 Sets
10-15 Reps
15-20 Reps
-
-
3
Walking Lunge (Dumbbell)1 Set
2 Sets
10-15 Reps
15-20 Reps
-
-
4
Sissy Squat (Weighted)1 Set
2 Sets
8-12 Reps
12-15 Reps
-
-
5
Standing Calf Raise1 Set
2 Sets
10-15 Reps
15-20 Reps
-
-