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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
    May 27, 2025 05:57
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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 Overhead Press (Barbell)
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 (Dumbbell)
4
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 Overhead Press (Barbell)
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 (Dumbbell)
4
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 Overhead Press (Barbell)
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 (Dumbbell)
4
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 Overhead Press (Barbell)
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 (Dumbbell)
4
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 Overhead Press (Barbell)
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 (Dumbbell)
4
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 Overhead Press (Barbell)
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 (Dumbbell)
4
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 Overhead Press (Barbell)
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 (Dumbbell)
4
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 Overhead Press (Barbell)
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 (Dumbbell)
4
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 Overhead Press (Barbell)
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 (Dumbbell)
4
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 Overhead Press (Barbell)
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 (Dumbbell)
4
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 Overhead Press (Barbell)
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 (Dumbbell)
4
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 Overhead Press (Barbell)
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 (Dumbbell)
4
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 Curl
3
6-12 reps
-
2
Leg Press
3
4-8 reps
-
3
Good Morning (Smith Machine)
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 Curl
3
6-12 reps
-
2
Leg Press
3
4-8 reps
-
3
Good Morning (Smith Machine)
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 Curl
3
6-12 reps
-
2
Leg Press
3
4-8 reps
-
3
Good Morning (Smith Machine)
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 Curl
3
6-12 reps
-
2
Leg Press
3
4-8 reps
-
3
Good Morning (Smith Machine)
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 Curl
3
6-12 reps
-
2
Leg Press
3
4-8 reps
-
3
Good Morning (Smith Machine)
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 Curl
3
6-12 reps
-
2
Leg Press
3
4-8 reps
-
3
Good Morning (Smith Machine)
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 Curl
3
6-12 reps
-
2
Leg Press
3
4-8 reps
-
3
Good Morning (Smith Machine)
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 Curl
3
6-12 reps
-
2
Leg Press
3
4-8 reps
-
3
Good Morning (Smith Machine)
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 Curl
3
6-12 reps
-
2
Leg Press
3
4-8 reps
-
3
Good Morning (Smith Machine)
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 Curl
3
6-12 reps
-
2
Leg Press
3
4-8 reps
-
3
Good Morning (Smith Machine)
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 Curl
3
6-12 reps
-
2
Leg Press
3
4-8 reps
-
3
Good Morning (Smith Machine)
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 Curl
3
6-12 reps
-
2
Leg Press
3
4-8 reps
-
3
Good Morning (Smith Machine)
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 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4-8 reps
-
2
Shoulder Press (Machine)
2
6-12 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lateral Raise (Cable)
4
8-15 reps
-
5
Single Arm Pushdown
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Calf Raise (Leg Press)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4-8 reps
-
2
Shoulder Press (Machine)
2
6-12 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lateral Raise (Cable)
4
8-15 reps
-
5
Single Arm Pushdown
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Calf Raise (Leg Press)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4-8 reps
-
2
Shoulder Press (Machine)
2
6-12 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lateral Raise (Cable)
4
8-15 reps
-
5
Single Arm Pushdown
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Calf Raise (Leg Press)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4-8 reps
-
2
Shoulder Press (Machine)
2
6-12 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lateral Raise (Cable)
4
8-15 reps
-
5
Single Arm Pushdown
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Calf Raise (Leg Press)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4-8 reps
-
2
Shoulder Press (Machine)
2
6-12 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lateral Raise (Cable)
4
8-15 reps
-
5
Single Arm Pushdown
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Calf Raise (Leg Press)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4-8 reps
-
2
Shoulder Press (Machine)
2
6-12 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lateral Raise (Cable)
4
8-15 reps
-
5
Single Arm Pushdown
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Calf Raise (Leg Press)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4-8 reps
-
2
Shoulder Press (Machine)
2
6-12 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lateral Raise (Cable)
4
8-15 reps
-
5
Single Arm Pushdown
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Calf Raise (Leg Press)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4-8 reps
-
2
Shoulder Press (Machine)
2
6-12 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lateral Raise (Cable)
4
8-15 reps
-
5
Single Arm Pushdown
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Calf Raise (Leg Press)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4-8 reps
-
2
Shoulder Press (Machine)
2
6-12 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lateral Raise (Cable)
4
8-15 reps
-
5
Single Arm Pushdown
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Calf Raise (Leg Press)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4-8 reps
-
2
Shoulder Press (Machine)
2
6-12 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lateral Raise (Cable)
4
8-15 reps
-
5
Single Arm Pushdown
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Calf Raise (Leg Press)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4-8 reps
-
2
Shoulder Press (Machine)
2
6-12 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lateral Raise (Cable)
4
8-15 reps
-
5
Single Arm Pushdown
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Calf Raise (Leg Press)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4-8 reps
-
2
Shoulder Press (Machine)
2
6-12 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lateral Raise (Cable)
4
8-15 reps
-
5
Single Arm Pushdown
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Calf Raise (Leg Press)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
5
Face Pull
2
10-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Incline Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
5
Face Pull
2
10-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Incline Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
5
Face Pull
2
10-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Incline Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
5
Face Pull
2
10-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Incline Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
5
Face Pull
2
10-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Incline Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
5
Face Pull
2
10-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Incline Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
5
Face Pull
2
10-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Incline Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
5
Face Pull
2
10-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Incline Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
5
Face Pull
2
10-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Incline Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
5
Face Pull
2
10-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Incline Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
5
Face Pull
2
10-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Incline Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Hack Squat
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
5
Face Pull
2
10-20 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Incline Curl (Dumbbell)
3
8-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Overhead Press (Barbell)
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 (Dumbbell)
4 Sets
8-15 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
-
7
Tricep Kickback
3 Sets
8-15 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
-
2
Hack Squat
3 Sets
5-10 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
8-15 Reps
-
4
Seated Wide-Grip Row (Cable)
3 Sets
6-12 Reps
-
5
Face Pull
2 Sets
10-20 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
-
Day 2
1
Leg Curl
3 Sets
6-12 Reps
-
2
Leg Press
3 Sets
4-8 Reps
-
3
Good Morning (Smith Machine)
2 Sets
5-10 Reps
-
4
Leg Extension
3 Sets
6-12 Reps
-
5
Hip Adductor (Machine)
2 Sets
8-15 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
6-12 Reps
-
Day 3
1
Bench Press (Close Grip)
3 Sets
4-8 Reps
-
2
Shoulder Press (Machine)
2 Sets
6-12 Reps
-
3
Pec Deck (Machine)
3 Sets
6-12 Reps
-
4
Lateral Raise (Cable)
4 Sets
8-15 Reps
-
5
Single Arm Pushdown
3 Sets
8-15 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
-
7
Calf Raise (Leg Press)
3 Sets
6-12 Reps
-