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Hypertrophy Hustle: Upper/Lower Push/Pull split

by Kikito L.
3 athletes joined

Program Description

Intermediare program to get HUGE with upper body emphasis.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 30, 2025 08:15
  • Last Edited
    Jun 18, 2025 10:07

Summary

Unlock your muscle-building potential with the **Hypertrophy Hustle: Upper/Lower Push/Pull split** program. Over 12 weeks, you'll engage in a focused 4-day split that targets all major muscle groups, combining compound and isolation exercises for maximum growth. This program is designed for those ready to push their limits, featuring a variety of movements like the Seated Shoulder Press and Leg Press, ensuring balanced development and strength. With a full gym required, get ready to hustle hard and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Middle Delts
11.9%
Biceps
11.7%
Front Delts
11.1%
Upper Back
8.2%
Hamstrings
7.8%
Lats
7.8%
Quadriceps
7.6%
Chest
7.4%
Rear Delts
3.5%
Abs
3.1%
Glutes
3%
Adductors
1.9%
Forearms
1.7%
Lower Back
0.6%
Abductors
0.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Chest Press (Convergent)
3
6-12 reps
-
4
Chest Supported T-Bar Row
3
5-10 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6
Preacher Curl (Dumbbell)
3
6-12 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Chest Press (Convergent)
3
6-12 reps
-
4
Chest Supported T-Bar Row
3
5-10 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6
Preacher Curl (Dumbbell)
3
6-12 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Chest Press (Convergent)
3
6-12 reps
-
4
Chest Supported T-Bar Row
3
5-10 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6
Preacher Curl (Dumbbell)
3
6-12 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Chest Press (Convergent)
3
6-12 reps
-
4
Chest Supported T-Bar Row
3
5-10 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6
Preacher Curl (Dumbbell)
3
6-12 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Chest Press (Convergent)
3
6-12 reps
-
4
Chest Supported T-Bar Row
3
5-10 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6
Preacher Curl (Dumbbell)
3
6-12 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Chest Press (Convergent)
3
6-12 reps
-
4
Chest Supported T-Bar Row
3
5-10 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6
Preacher Curl (Dumbbell)
3
6-12 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Chest Press (Convergent)
3
6-12 reps
-
4
Chest Supported T-Bar Row
3
5-10 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6
Preacher Curl (Dumbbell)
3
6-12 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Chest Press (Convergent)
3
6-12 reps
-
4
Chest Supported T-Bar Row
3
5-10 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6
Preacher Curl (Dumbbell)
3
6-12 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Chest Press (Convergent)
3
6-12 reps
-
4
Chest Supported T-Bar Row
3
5-10 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6
Preacher Curl (Dumbbell)
3
6-12 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Chest Press (Convergent)
3
6-12 reps
-
4
Chest Supported T-Bar Row
3
5-10 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6
Preacher Curl (Dumbbell)
3
6-12 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Chest Press (Convergent)
3
6-12 reps
-
4
Chest Supported T-Bar Row
3
5-10 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6
Preacher Curl (Dumbbell)
3
6-12 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Chest Press (Convergent)
3
6-12 reps
-
4
Chest Supported T-Bar Row
3
5-10 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6
Preacher Curl (Dumbbell)
3
6-12 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
4-8 reps
-
2
Leg Curl
3
6-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
-
4
Leg Extension
3
6-12 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
4-8 reps
-
2
Leg Curl
3
6-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
-
4
Leg Extension
3
6-12 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Push Up
2
AMRAP
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Push Up
2
AMRAP
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
2
6-12 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Push Up
2
AMRAP
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Push Up
2
AMRAP
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Push Up
2
AMRAP
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Push Up
2
AMRAP
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Push Up
2
AMRAP
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Push Up
2
AMRAP
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Push Up
2
AMRAP
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Push Up
2
AMRAP
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Push Up
2
AMRAP
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Push Up
2
AMRAP
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Lying Leg Curl
2
6-12 reps
-
3
Dumbbell Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
5-10 reps
-
6
Incline Curl (Dumbbell)
3
8-15 reps
-
7
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Lying Leg Curl
2
6-12 reps
-
3
Dumbbell Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-15 reps
-
5
Bicep Curl (EZ Bar)
3
5-10 reps
-
6
Incline Curl (Dumbbell)
3
8-15 reps
-
7
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Lying Leg Curl
3
4-8 reps
-
3
Dumbbell Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
5-10 reps
-
6
Incline Curl (Dumbbell)
3
8-15 reps
-
7
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Belt Squat Machine)
3
4-8 reps
-
2
Lying Leg Curl
2
6-12 reps
-
3
Dumbbell Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
5-10 reps
-
6
Incline Curl (Dumbbell)
3
8-15 reps
-
7
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Belt Squat Machine)
3
4-8 reps
-
2
Lying Leg Curl
2
6-12 reps
-
3
Dumbbell Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
5-10 reps
-
6
Incline Curl (Dumbbell)
3
8-15 reps
-
7
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Belt Squat Machine)
3
4-8 reps
-
2
Lying Leg Curl
2
6-12 reps
-
3
Dumbbell Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
5-10 reps
-
6
Incline Curl (Dumbbell)
3
8-15 reps
-
7
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Belt Squat Machine)
3
4-8 reps
-
2
Lying Leg Curl
2
6-12 reps
-
3
Dumbbell Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
5-10 reps
-
6
Incline Curl (Dumbbell)
3
8-15 reps
-
7
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Belt Squat Machine)
3
4-8 reps
-
2
Lying Leg Curl
2
6-12 reps
-
3
Dumbbell Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
5-10 reps
-
6
Incline Curl (Dumbbell)
3
8-15 reps
-
7
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Belt Squat Machine)
3
4-8 reps
-
2
Lying Leg Curl
2
6-12 reps
-
3
Dumbbell Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
5-10 reps
-
6
Incline Curl (Dumbbell)
3
8-15 reps
-
7
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Belt Squat Machine)
3
4-8 reps
-
2
Lying Leg Curl
2
6-12 reps
-
3
Dumbbell Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
5-10 reps
-
6
Incline Curl (Dumbbell)
3
8-15 reps
-
7
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Belt Squat Machine)
3
4-8 reps
-
2
Lying Leg Curl
2
6-12 reps
-
3
Dumbbell Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
5-10 reps
-
6
Incline Curl (Dumbbell)
3
8-15 reps
-
7
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Belt Squat Machine)
3
4-8 reps
-
2
Lying Leg Curl
2
6-12 reps
-
3
Dumbbell Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Bicep Curl (EZ Bar)
3
5-10 reps
-
6
Incline Curl (Dumbbell)
3
8-15 reps
-
7
Rear Delt Fly (Dumbbell)
2
8-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
3 Sets
4-8 Reps
-
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
-
3
Chest Press (Convergent)
3 Sets
6-12 Reps
-
4
Chest Supported T-Bar Row
3 Sets
5-10 Reps
-
5
Lateral Raise (Machine)
3 Sets
8-15 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
-
7
Tricep Kickback
3 Sets
8-15 Reps
-
Day 2
1
Leg Press
3 Sets
4-8 Reps
-
2
Leg Curl
3 Sets
5-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
5-10 Reps
-
4
Leg Extension
3 Sets
8-15 Reps
-
5
Hip Adductor (Machine)
2 Sets
8-15 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
6-12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
3
Pec Deck (Machine)
3 Sets
6-12 Reps
-
4
Push Up
2 Sets
AMRAP
-
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
-
6
Single Arm Pushdown
3 Sets
8-15 Reps
-
7
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
-
2
Lying Leg Curl
2 Sets
6-12 Reps
-
3
Dumbbell Row
3 Sets
5-10 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
-
7
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
-