Program Description
This is an example program of for those beginning their bodybuilding journey exploring the Upper Body/Lower Body workout spilt designed by Bodybuilding YouTuber, Trainer Winny, with 10 years of experience & 474k subscribers. The full program explanation can be found in the link below. https://youtu.be/eWPj3ikAExk?si=70_h_yFZwcmM7uBc
Program Overview
- LevelBeginner, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 09, 2024 07:12
- Last EditedDec 22, 2024 08:39
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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
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Straight Bar Lat Extension
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Straight Bar Lat Extension
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Straight Bar Lat Extension
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Straight Bar Lat Extension
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Straight Bar Lat Extension
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Straight Bar Lat Extension
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Straight Bar Lat Extension
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Straight Bar Lat Extension
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Straight Bar Lat Extension
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Straight Bar Lat Extension
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Straight Bar Lat Extension
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Straight Bar Lat Extension
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl
3
12-20 reps
-
7
Skull Crusher (Barbell)
3
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
-
-
2
Lunge (Dumbbell)
3
12-20 reps
-
3
Leg Extension
3
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
3
8-15 reps
-
7
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Military Press (Barbell)
3
8-12 reps
-
4
Face Pull
3
12-20 reps
-
5
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
6
Chest Fly (Dumbbell)
3
12-20 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Hammer Curl (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
8-12 reps
-
10
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Military Press (Barbell)
3
8-12 reps
-
4
Face Pull
3
12-20 reps
-
5
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
6
Chest Fly (Dumbbell)
3
12-20 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Hammer Curl (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
8-12 reps
-
10
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Military Press (Barbell)
3
8-12 reps
-
4
Face Pull
3
12-20 reps
-
5
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
6
Chest Fly (Dumbbell)
3
12-20 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Hammer Curl (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
8-12 reps
-
10
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Military Press (Barbell)
3
8-12 reps
-
4
Face Pull
3
12-20 reps
-
5
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
6
Chest Fly (Dumbbell)
3
12-20 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Hammer Curl (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
8-12 reps
-
10
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Military Press (Barbell)
3
8-12 reps
-
4
Face Pull
3
12-20 reps
-
5
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
6
Chest Fly (Dumbbell)
3
12-20 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Hammer Curl (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
8-12 reps
-
10
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Military Press (Barbell)
3
8-12 reps
-
4
Face Pull
3
12-20 reps
-
5
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
6
Chest Fly (Dumbbell)
3
12-20 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Hammer Curl (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
8-12 reps
-
10
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Military Press (Barbell)
3
8-12 reps
-
4
Face Pull
3
12-20 reps
-
5
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
6
Chest Fly (Dumbbell)
3
12-20 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Hammer Curl (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
8-12 reps
-
10
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Military Press (Barbell)
3
8-12 reps
-
4
Face Pull
3
12-20 reps
-
5
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
6
Chest Fly (Dumbbell)
3
12-20 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Hammer Curl (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
8-12 reps
-
10
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Military Press (Barbell)
3
8-12 reps
-
4
Face Pull
3
12-20 reps
-
5
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
6
Chest Fly (Dumbbell)
3
12-20 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Hammer Curl (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
8-12 reps
-
10
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Military Press (Barbell)
3
8-12 reps
-
4
Face Pull
3
12-20 reps
-
5
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
6
Chest Fly (Dumbbell)
3
12-20 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Hammer Curl (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
8-12 reps
-
10
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Military Press (Barbell)
3
8-12 reps
-
4
Face Pull
3
12-20 reps
-
5
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
6
Chest Fly (Dumbbell)
3
12-20 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Hammer Curl (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
8-12 reps
-
10
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Military Press (Barbell)
3
8-12 reps
-
4
Face Pull
3
12-20 reps
-
5
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
6
Chest Fly (Dumbbell)
3
12-20 reps
-
7
Preacher Curl (Barbell)
3
12-15 reps
-
8
Hammer Curl (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
8-12 reps
-
10
Skull Crusher (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Back Extension (Weighted)
3
12-20 reps
-
3
Good Morning
3
8-12 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Leg Press (45 Degrees)
3
12-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
8-15 reps
-
8
Knee Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Back Extension (Weighted)
3
12-20 reps
-
3
Good Morning
3
8-12 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Leg Press (45 Degrees)
3
12-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
8-15 reps
-
8
Knee Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Back Extension (Weighted)
3
12-20 reps
-
3
Good Morning
3
8-12 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Leg Press (45 Degrees)
3
12-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
8-15 reps
-
8
Knee Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Back Extension (Weighted)
3
12-20 reps
-
3
Good Morning
3
8-12 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Leg Press (45 Degrees)
3
12-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
8-15 reps
-
8
Knee Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Back Extension (Weighted)
3
12-20 reps
-
3
Good Morning
3
8-12 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Leg Press (45 Degrees)
3
12-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
8-15 reps
-
8
Knee Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Back Extension (Weighted)
3
12-20 reps
-
3
Good Morning
3
8-12 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Leg Press (45 Degrees)
3
12-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
8-15 reps
-
8
Knee Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Back Extension (Weighted)
3
12-20 reps
-
3
Good Morning
3
8-12 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Leg Press (45 Degrees)
3
12-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
8-15 reps
-
8
Knee Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Back Extension (Weighted)
3
12-20 reps
-
3
Good Morning
3
8-12 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Leg Press (45 Degrees)
3
12-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
8-15 reps
-
8
Knee Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Back Extension (Weighted)
3
12-20 reps
-
3
Good Morning
3
8-12 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Leg Press (45 Degrees)
3
12-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
8-15 reps
-
8
Knee Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Back Extension (Weighted)
3
12-20 reps
-
3
Good Morning
3
8-12 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Leg Press (45 Degrees)
3
12-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
8-15 reps
-
8
Knee Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Back Extension (Weighted)
3
12-20 reps
-
3
Good Morning
3
8-12 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Leg Press (45 Degrees)
3
12-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
8-15 reps
-
8
Knee Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Back Extension (Weighted)
3
12-20 reps
-
3
Good Morning
3
8-12 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Leg Press (45 Degrees)
3
12-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cable Crunch
3
8-15 reps
-
8
Knee Raise (Captain's Chair)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Concentration Curl
3
12-20 reps
-
3
Military Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Incline Bench Press (Barbell)
3
12-15 reps
-
6
Chest Fly (Cable)
1
12-20 reps
-
7
Meadow Row
3
12-15 reps
-
8
Seated Row (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Concentration Curl
3
12-20 reps
-
3
Military Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Incline Bench Press (Barbell)
3
12-15 reps
-
6
Chest Fly (Cable)
1
12-20 reps
-
7
Meadow Row
3
12-15 reps
-
8
Seated Row (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Concentration Curl
3
12-20 reps
-
3
Military Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Incline Bench Press (Barbell)
3
12-15 reps
-
6
Chest Fly (Cable)
1
12-20 reps
-
7
Meadow Row
3
12-15 reps
-
8
Seated Row (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Concentration Curl
3
12-20 reps
-
3
Military Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Incline Bench Press (Barbell)
3
12-15 reps
-
6
Chest Fly (Cable)
1
12-20 reps
-
7
Meadow Row
3
12-15 reps
-
8
Seated Row (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Concentration Curl
3
12-20 reps
-
3
Military Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Incline Bench Press (Barbell)
3
12-15 reps
-
6
Chest Fly (Cable)
1
12-20 reps
-
7
Meadow Row
3
12-15 reps
-
8
Seated Row (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Concentration Curl
3
12-20 reps
-
3
Military Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Incline Bench Press (Barbell)
3
12-15 reps
-
6
Chest Fly (Cable)
1
12-20 reps
-
7
Meadow Row
3
12-15 reps
-
8
Seated Row (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Concentration Curl
3
12-20 reps
-
3
Military Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Incline Bench Press (Barbell)
3
12-15 reps
-
6
Chest Fly (Cable)
1
12-20 reps
-
7
Meadow Row
3
12-15 reps
-
8
Seated Row (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Concentration Curl
3
12-20 reps
-
3
Military Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Incline Bench Press (Barbell)
3
12-15 reps
-
6
Chest Fly (Cable)
1
12-20 reps
-
7
Meadow Row
3
12-15 reps
-
8
Seated Row (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Concentration Curl
3
12-20 reps
-
3
Military Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Incline Bench Press (Barbell)
3
12-15 reps
-
6
Chest Fly (Cable)
1
12-20 reps
-
7
Meadow Row
3
12-15 reps
-
8
Seated Row (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Concentration Curl
3
12-20 reps
-
3
Military Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Incline Bench Press (Barbell)
3
12-15 reps
-
6
Chest Fly (Cable)
1
12-20 reps
-
7
Meadow Row
3
12-15 reps
-
8
Seated Row (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Concentration Curl
3
12-20 reps
-
3
Military Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Incline Bench Press (Barbell)
3
12-15 reps
-
6
Chest Fly (Cable)
1
12-20 reps
-
7
Meadow Row
3
12-15 reps
-
8
Seated Row (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Concentration Curl
3
12-20 reps
-
3
Military Press (Barbell)
2
1
5-8 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Incline Bench Press (Barbell)
3
12-15 reps
-
6
Chest Fly (Cable)
1
12-20 reps
-
7
Meadow Row
3
12-15 reps
-
8
Seated Row (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
2
Lunge (Dumbbell)3 Sets
12-20 Reps
-
3
Leg Extension3 Sets
12-20 Reps
-
4
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
5
Standing Calf Raise3 Sets
8-12 Reps
-
6
Abs Crunch (Machine)3 Sets
8-15 Reps
-
7
Leg Raise (Captain's Chair)3 Sets
12-20 Reps
-
Day 3
1
Lat Pulldown3 Sets
8-12 Reps
-
2
Barbell Row3 Sets
8-12 Reps
-
3
Military Press (Barbell)3 Sets
8-12 Reps
-
4
Face Pull3 Sets
12-20 Reps
-
5
Bench Press (Barbell)2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
6
Chest Fly (Dumbbell)3 Sets
12-20 Reps
-
7
Preacher Curl (Barbell)3 Sets
12-15 Reps
-
8
Hammer Curl (Cable)3 Sets
12-15 Reps
-
9
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
10
Skull Crusher (Barbell)3 Sets
8-12 Reps
-
Day 4
1
Hip Thrust (Barbell)3 Sets
8-12 Reps
-
2
Back Extension (Weighted)3 Sets
12-20 Reps
-
3
Good Morning3 Sets
8-12 Reps
-
4
Seated Hamstring Curl3 Sets
15-20 Reps
-
5
Leg Press (45 Degrees)3 Sets
12-20 Reps
-
6
Standing Calf Raise3 Sets
15-20 Reps
-
7
Cable Crunch3 Sets
8-15 Reps
-
8
Knee Raise (Captain's Chair)3 Sets
12-20 Reps
-
Day 5
1
Bicep Curl (Barbell)3 Sets
8-12 Reps
-
2
Concentration Curl3 Sets
12-20 Reps
-
3
Military Press (Barbell)2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
4
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
-
5
Incline Bench Press (Barbell)3 Sets
12-15 Reps
-
6
Chest Fly (Cable)1 Set
12-20 Reps
-
7
Meadow Row3 Sets
12-15 Reps
-
8
Seated Row (Cable)3 Sets
12-15 Reps
-
9
Tricep Pushdown (Cable)3 Sets
12-15 Reps
-
Day 1
1
Bench Press (Barbell)2 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
2
Incline Bench Press (Barbell)3 Sets
8-12 Reps
-
3
Pull-Up (Assisted)3 Sets
8-12 Reps
-
4
Straight Bar Lat Extension3 Sets
12-15 Reps
-
5
Bicep Curl (Barbell)3 Sets
8-10 Reps
-
6
Hammer Curl3 Sets
12-20 Reps
-
7
Skull Crusher (Barbell)3 Sets
12-15 Reps
-
8
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
-
9
Rear Delt Fly (Dumbbell)3 Sets
12-20 Reps
-