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.
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.3%
Lats
10%
Upper Back
9.4%
Hamstrings
9.2%
Quadriceps
9.2%
Triceps
7.9%
Glutes
7.2%
Front Delts
7.1%
Chest
6.4%
Abs
5.9%
Middle Delts
4%
Rear Delts
4%
Calves
3.3%
Lower Back
3.1%
Forearms
1.2%
Adductors
0.7%
Abductors
0.3%
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ON THE BOOSTCAMP APP FOR FREE
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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
-
-