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Kozo Sudo Inspired Bodybuilding Program

by Wolf N.

Program Description

“Kozo Sudo could've been Japan's answer to Tom Platz, but he quit training legs in the gym & just went mountain biking for 2hrs a day after judges told him he'd never win with legs like his. Somehow, the answer he arrived at was to keep his legs in competition shape by refusing to change gears while biking Japan's absurdly steep mountains. Weird as it was, that method worked- it enabled him to beat Bertil Fox & Dale Adrian when he won the medium class of the 1976 NABBA Mr U (& Dale Adrian once beat Tom Platz for Best Legs). Standing 5'8 & weighing 185lbs when he achieved his final form, Sudo sported a pair of hard-earned 17" cold-measured arms that were just over 18" with a pump. When he took 4th in the 1972 Mr Japan, he was told his upper body lacked mass & his lower body was too bulky. Over the course of the next couple of years he added .5" to his arms by training with an astonishing amount of volume. In this era, Japanese lifters used a system in which they trained full body daily, doing a bulking workout M-W-F @ a shaping workout T-Th-S during precontest. If you thought you couldn't bulk & cut simultaneously, think again. Here's the program natty Japanese BBers used to both. Sudo obviously replaced the leg work with mountain biking, but he still lifted 2-2.5hrs/day precontest & dieted on 4k calories/day.“ -Plague of Strength, 2024

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 14, 2024 08:19
  • Last Edited
    Dec 14, 2024 09:30
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Leg Curl
5
6 reps
-
3
Bench Press (Barbell)
5
6 reps
-
4
Pullover (Dumbbell)
3
6 reps
-
5
Dumbbell Row
5
6 reps
-
6
Shrug (Barbell)
5
6 reps
-
7
Overhead Press (Dumbbell)
5
6 reps
-
8
Preacher Curl (Barbell)
3
6 reps
-
9
Seated Calf Raise
5
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
5
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Barbell Row
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
12 reps
-
8
Preacher Curl (Barbell)
3
12 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
11
Standing Calf Raise
3
1
12 reps
-
-
12
Russian Twist (Dumbbell)
5
12 reps
-
13
Hanging Leg Raise
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Leg Curl
5
6 reps
-
3
Bench Press (Barbell)
5
6 reps
-
4
Pullover (Dumbbell)
3
6 reps
-
5
Dumbbell Row
5
6 reps
-
6
Shrug (Barbell)
5
6 reps
-
7
Overhead Press (Dumbbell)
5
6 reps
-
8
Preacher Curl (Barbell)
3
6 reps
-
9
Seated Calf Raise
5
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
5
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Barbell Row
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
12 reps
-
8
Preacher Curl (Barbell)
3
12 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
11
Standing Calf Raise
3
1
12 reps
-
-
12
Russian Twist (Dumbbell)
5
12 reps
-
13
Hanging Leg Raise
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Leg Curl
5
6 reps
-
3
Bench Press (Barbell)
5
6 reps
-
4
Pullover (Dumbbell)
3
6 reps
-
5
Dumbbell Row
5
6 reps
-
6
Shrug (Barbell)
5
6 reps
-
7
Overhead Press (Dumbbell)
5
6 reps
-
8
Preacher Curl (Barbell)
3
6 reps
-
9
Seated Calf Raise
5
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
5
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Barbell Row
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
12 reps
-
8
Preacher Curl (Barbell)
3
12 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
11
Standing Calf Raise
3
1
12 reps
-
-
12
Russian Twist (Dumbbell)
5
12 reps
-
13
Hanging Leg Raise
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Leg Curl
5
6 reps
-
3
Bench Press (Barbell)
5
6 reps
-
4
Pullover (Dumbbell)
3
6 reps
-
5
Dumbbell Row
5
6 reps
-
6
Shrug (Barbell)
5
6 reps
-
7
Overhead Press (Dumbbell)
5
6 reps
-
8
Preacher Curl (Barbell)
3
6 reps
-
9
Seated Calf Raise
5
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
5
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Barbell Row
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
12 reps
-
8
Preacher Curl (Barbell)
3
12 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
11
Standing Calf Raise
3
1
12 reps
-
-
12
Russian Twist (Dumbbell)
5
12 reps
-
13
Hanging Leg Raise
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Leg Curl
5
6 reps
-
3
Bench Press (Barbell)
5
6 reps
-
4
Pullover (Dumbbell)
3
6 reps
-
5
Dumbbell Row
5
6 reps
-
6
Shrug (Barbell)
5
6 reps
-
7
Overhead Press (Dumbbell)
5
6 reps
-
8
Preacher Curl (Barbell)
3
6 reps
-
9
Seated Calf Raise
5
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
5
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Barbell Row
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
12 reps
-
8
Preacher Curl (Barbell)
3
12 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
11
Standing Calf Raise
3
1
12 reps
-
-
12
Russian Twist (Dumbbell)
5
12 reps
-
13
Hanging Leg Raise
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Leg Curl
5
6 reps
-
3
Bench Press (Barbell)
5
6 reps
-
4
Pullover (Dumbbell)
3
6 reps
-
5
Dumbbell Row
5
6 reps
-
6
Shrug (Barbell)
5
6 reps
-
7
Overhead Press (Dumbbell)
5
6 reps
-
8
Preacher Curl (Barbell)
3
6 reps
-
9
Seated Calf Raise
5
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
5
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Barbell Row
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
12 reps
-
8
Preacher Curl (Barbell)
3
12 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
11
Standing Calf Raise
3
1
12 reps
-
-
12
Russian Twist (Dumbbell)
5
12 reps
-
13
Hanging Leg Raise
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Leg Curl
5
6 reps
-
3
Bench Press (Barbell)
5
6 reps
-
4
Pullover (Dumbbell)
3
6 reps
-
5
Dumbbell Row
5
6 reps
-
6
Shrug (Barbell)
5
6 reps
-
7
Overhead Press (Dumbbell)
5
6 reps
-
8
Preacher Curl (Barbell)
3
6 reps
-
9
Seated Calf Raise
5
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
5
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Barbell Row
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
12 reps
-
8
Preacher Curl (Barbell)
3
12 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
11
Standing Calf Raise
3
1
12 reps
-
-
12
Russian Twist (Dumbbell)
5
12 reps
-
13
Hanging Leg Raise
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Leg Curl
5
6 reps
-
3
Bench Press (Barbell)
5
6 reps
-
4
Pullover (Dumbbell)
3
6 reps
-
5
Dumbbell Row
5
6 reps
-
6
Shrug (Barbell)
5
6 reps
-
7
Overhead Press (Dumbbell)
5
6 reps
-
8
Preacher Curl (Barbell)
3
6 reps
-
9
Seated Calf Raise
5
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
5
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Barbell Row
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
12 reps
-
8
Preacher Curl (Barbell)
3
12 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
11
Standing Calf Raise
3
1
12 reps
-
-
12
Russian Twist (Dumbbell)
5
12 reps
-
13
Hanging Leg Raise
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
5
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Barbell Row
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
12 reps
-
8
Preacher Curl (Barbell)
3
12 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
11
Standing Calf Raise
3
1
12 reps
-
-
12
Russian Twist (Dumbbell)
5
12 reps
-
13
Hanging Leg Raise
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Leg Curl
5
6 reps
-
3
Bench Press (Barbell)
5
6 reps
-
4
Pullover (Dumbbell)
3
6 reps
-
5
Dumbbell Row
5
6 reps
-
6
Shrug (Barbell)
5
6 reps
-
7
Overhead Press (Dumbbell)
5
6 reps
-
8
Preacher Curl (Barbell)
3
6 reps
-
9
Seated Calf Raise
5
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
5
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Barbell Row
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
12 reps
-
8
Preacher Curl (Barbell)
3
12 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
11
Standing Calf Raise
3
1
12 reps
-
-
12
Russian Twist (Dumbbell)
5
12 reps
-
13
Hanging Leg Raise
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Leg Curl
5
6 reps
-
3
Bench Press (Barbell)
5
6 reps
-
4
Pullover (Dumbbell)
3
6 reps
-
5
Dumbbell Row
5
6 reps
-
6
Shrug (Barbell)
5
6 reps
-
7
Overhead Press (Dumbbell)
5
6 reps
-
8
Preacher Curl (Barbell)
3
6 reps
-
9
Seated Calf Raise
5
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
5
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Barbell Row
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
12 reps
-
8
Preacher Curl (Barbell)
3
12 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
11
Standing Calf Raise
3
1
12 reps
-
-
12
Russian Twist (Dumbbell)
5
12 reps
-
13
Hanging Leg Raise
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Leg Curl
5
6 reps
-
3
Bench Press (Barbell)
5
6 reps
-
4
Pullover (Dumbbell)
3
6 reps
-
5
Dumbbell Row
5
6 reps
-
6
Shrug (Barbell)
5
6 reps
-
7
Overhead Press (Dumbbell)
5
6 reps
-
8
Preacher Curl (Barbell)
3
6 reps
-
9
Seated Calf Raise
5
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
5
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Barbell Row
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
12 reps
-
8
Preacher Curl (Barbell)
3
12 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
11
Standing Calf Raise
3
1
12 reps
-
-
12
Russian Twist (Dumbbell)
5
12 reps
-
13
Hanging Leg Raise
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Leg Curl
5
6 reps
-
3
Bench Press (Barbell)
5
6 reps
-
4
Pullover (Dumbbell)
3
6 reps
-
5
Dumbbell Row
5
6 reps
-
6
Shrug (Barbell)
5
6 reps
-
7
Overhead Press (Dumbbell)
5
6 reps
-
8
Preacher Curl (Barbell)
3
6 reps
-
9
Seated Calf Raise
5
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
5
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Barbell Row
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
12 reps
-
8
Preacher Curl (Barbell)
3
12 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
11
Standing Calf Raise
3
1
12 reps
-
-
12
Russian Twist (Dumbbell)
5
12 reps
-
13
Hanging Leg Raise
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Leg Curl
5
6 reps
-
3
Bench Press (Barbell)
5
6 reps
-
4
Pullover (Dumbbell)
3
6 reps
-
5
Dumbbell Row
5
6 reps
-
6
Shrug (Barbell)
5
6 reps
-
7
Overhead Press (Dumbbell)
5
6 reps
-
8
Preacher Curl (Barbell)
3
6 reps
-
9
Seated Calf Raise
5
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
5
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Barbell Row
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
12 reps
-
8
Preacher Curl (Barbell)
3
12 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
11
Standing Calf Raise
3
1
12 reps
-
-
12
Russian Twist (Dumbbell)
5
12 reps
-
13
Hanging Leg Raise
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Leg Curl
5
6 reps
-
3
Bench Press (Barbell)
5
6 reps
-
4
Pullover (Dumbbell)
3
6 reps
-
5
Dumbbell Row
5
6 reps
-
6
Shrug (Barbell)
5
6 reps
-
7
Overhead Press (Dumbbell)
5
6 reps
-
8
Preacher Curl (Barbell)
3
6 reps
-
9
Seated Calf Raise
5
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
5
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Barbell Row
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
12 reps
-
8
Preacher Curl (Barbell)
3
12 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
11
Standing Calf Raise
3
1
12 reps
-
-
12
Russian Twist (Dumbbell)
5
12 reps
-
13
Hanging Leg Raise
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Leg Curl
5
6 reps
-
3
Bench Press (Barbell)
5
6 reps
-
4
Pullover (Dumbbell)
3
6 reps
-
5
Dumbbell Row
5
6 reps
-
6
Shrug (Barbell)
5
6 reps
-
7
Overhead Press (Dumbbell)
5
6 reps
-
8
Preacher Curl (Barbell)
3
6 reps
-
9
Seated Calf Raise
5
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
5
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Barbell Row
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
12 reps
-
8
Preacher Curl (Barbell)
3
12 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
11
Standing Calf Raise
3
1
12 reps
-
-
12
Russian Twist (Dumbbell)
5
12 reps
-
13
Hanging Leg Raise
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Leg Curl
5
6 reps
-
3
Bench Press (Barbell)
5
6 reps
-
4
Pullover (Dumbbell)
3
6 reps
-
5
Dumbbell Row
5
6 reps
-
6
Shrug (Barbell)
5
6 reps
-
7
Overhead Press (Dumbbell)
5
6 reps
-
8
Preacher Curl (Barbell)
3
6 reps
-
9
Seated Calf Raise
5
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Leg Curl
5
6 reps
-
3
Bench Press (Barbell)
5
6 reps
-
4
Pullover (Dumbbell)
3
6 reps
-
5
Dumbbell Row
5
6 reps
-
6
Shrug (Barbell)
5
6 reps
-
7
Overhead Press (Dumbbell)
5
6 reps
-
8
Preacher Curl (Barbell)
3
6 reps
-
9
Seated Calf Raise
5
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
5
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Barbell Row
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
12 reps
-
8
Preacher Curl (Barbell)
3
12 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
11
Standing Calf Raise
3
1
12 reps
-
-
12
Russian Twist (Dumbbell)
5
12 reps
-
13
Hanging Leg Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Leg Curl
5
6 reps
-
3
Bench Press (Barbell)
5
6 reps
-
4
Pullover (Dumbbell)
3
6 reps
-
5
Dumbbell Row
5
6 reps
-
6
Shrug (Barbell)
5
6 reps
-
7
Overhead Press (Dumbbell)
5
6 reps
-
8
Preacher Curl (Barbell)
3
6 reps
-
9
Seated Calf Raise
5
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
5
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Barbell Row
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
12 reps
-
8
Preacher Curl (Barbell)
3
12 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
11
Standing Calf Raise
3
1
12 reps
-
-
12
Russian Twist (Dumbbell)
5
12 reps
-
13
Hanging Leg Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Leg Curl
5
6 reps
-
3
Bench Press (Barbell)
5
6 reps
-
4
Pullover (Dumbbell)
3
6 reps
-
5
Dumbbell Row
5
6 reps
-
6
Shrug (Barbell)
5
6 reps
-
7
Overhead Press (Dumbbell)
5
6 reps
-
8
Preacher Curl (Barbell)
3
6 reps
-
9
Seated Calf Raise
5
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
5
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Barbell Row
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
12 reps
-
8
Preacher Curl (Barbell)
3
12 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
11
Standing Calf Raise
3
1
12 reps
-
-
12
Russian Twist (Dumbbell)
5
12 reps
-
13
Hanging Leg Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Leg Curl
5
6 reps
-
3
Bench Press (Barbell)
5
6 reps
-
4
Pullover (Dumbbell)
3
6 reps
-
5
Dumbbell Row
5
6 reps
-
6
Shrug (Barbell)
5
6 reps
-
7
Overhead Press (Dumbbell)
5
6 reps
-
8
Preacher Curl (Barbell)
3
6 reps
-
9
Seated Calf Raise
5
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
5
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Barbell Row
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
12 reps
-
8
Preacher Curl (Barbell)
3
12 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
11
Standing Calf Raise
3
1
12 reps
-
-
12
Russian Twist (Dumbbell)
5
12 reps
-
13
Hanging Leg Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Leg Curl
5
6 reps
-
3
Bench Press (Barbell)
5
6 reps
-
4
Pullover (Dumbbell)
3
6 reps
-
5
Dumbbell Row
5
6 reps
-
6
Shrug (Barbell)
5
6 reps
-
7
Overhead Press (Dumbbell)
5
6 reps
-
8
Preacher Curl (Barbell)
3
6 reps
-
9
Seated Calf Raise
5
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
5
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Barbell Row
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
12 reps
-
8
Preacher Curl (Barbell)
3
12 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
11
Standing Calf Raise
3
1
12 reps
-
-
12
Russian Twist (Dumbbell)
5
12 reps
-
13
Hanging Leg Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Leg Curl
5
6 reps
-
3
Bench Press (Barbell)
5
6 reps
-
4
Pullover (Dumbbell)
3
6 reps
-
5
Dumbbell Row
5
6 reps
-
6
Shrug (Barbell)
5
6 reps
-
7
Overhead Press (Dumbbell)
5
6 reps
-
8
Preacher Curl (Barbell)
3
6 reps
-
9
Seated Calf Raise
5
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
5
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Barbell Row
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
12 reps
-
8
Preacher Curl (Barbell)
3
12 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
11
Standing Calf Raise
3
1
12 reps
-
-
12
Russian Twist (Dumbbell)
5
12 reps
-
13
Hanging Leg Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Leg Curl
5
6 reps
-
3
Bench Press (Barbell)
5
6 reps
-
4
Pullover (Dumbbell)
3
6 reps
-
5
Dumbbell Row
5
6 reps
-
6
Shrug (Barbell)
5
6 reps
-
7
Overhead Press (Dumbbell)
5
6 reps
-
8
Preacher Curl (Barbell)
3
6 reps
-
9
Seated Calf Raise
5
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
5
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Barbell Row
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
12 reps
-
8
Preacher Curl (Barbell)
3
12 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
11
Standing Calf Raise
3
1
12 reps
-
-
12
Russian Twist (Dumbbell)
5
12 reps
-
13
Hanging Leg Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Leg Curl
5
6 reps
-
3
Bench Press (Barbell)
5
6 reps
-
4
Pullover (Dumbbell)
3
6 reps
-
5
Dumbbell Row
5
6 reps
-
6
Shrug (Barbell)
5
6 reps
-
7
Overhead Press (Dumbbell)
5
6 reps
-
8
Preacher Curl (Barbell)
3
6 reps
-
9
Seated Calf Raise
5
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
5
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Barbell Row
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
12 reps
-
8
Preacher Curl (Barbell)
3
12 reps
-
9
Glute Kickback (Cable)
3
12 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
11
Standing Calf Raise
3
1
12 reps
-
-
12
Russian Twist (Dumbbell)
5
12 reps
-
13
Hanging Leg Raise
5
12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
5 Sets
6 Reps
-
2
Leg Curl
5 Sets
6 Reps
-
3
Bench Press (Barbell)
5 Sets
6 Reps
-
4
Pullover (Dumbbell)
3 Sets
6 Reps
-
5
Dumbbell Row
5 Sets
6 Reps
-
6
Shrug (Barbell)
5 Sets
6 Reps
-
7
Overhead Press (Dumbbell)
5 Sets
6 Reps
-
8
Preacher Curl (Barbell)
3 Sets
6 Reps
-
9
Seated Calf Raise
5 Sets
6 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
6 Reps
-
2
Leg Curl
5 Sets
6 Reps
-
3
Bench Press (Barbell)
5 Sets
6 Reps
-
4
Pullover (Dumbbell)
3 Sets
6 Reps
-
5
Dumbbell Row
5 Sets
6 Reps
-
6
Shrug (Barbell)
5 Sets
6 Reps
-
7
Overhead Press (Dumbbell)
5 Sets
6 Reps
-
8
Preacher Curl (Barbell)
3 Sets
6 Reps
-
9
Seated Calf Raise
5 Sets
6 Reps
-
Day 2
1
Sissy Squat
5 Sets
12 Reps
-
2
Leg Extension
3 Sets
12 Reps
-
3
Cable Crossover
3 Sets
12 Reps
-
4
Pec Fly (Dumbbell)
3 Sets
12 Reps
-
5
Barbell Row
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
7
Concentration Curl
3 Sets
12 Reps
-
8
Preacher Curl (Barbell)
3 Sets
12 Reps
-
9
Glute Kickback (Cable)
3 Sets
12 Reps
-
10
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
11
Standing Calf Raise
3 Sets
1 Set
12 Reps
-
-
12
Russian Twist (Dumbbell)
5 Sets
12 Reps
-
13
Hanging Leg Raise
5 Sets
12 Reps
-