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BoostcampPNG

4-Day Split

by Lucien
1 athletes joined

Program Description

Big 🍑

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 26, 2024 11:45
  • Last Edited
    May 07, 2024 10:48
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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
Belt Squat
3
6-8 reps
-
2
Leg Curl
4
10-12 reps
-
3
Single Leg Press
3
8-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Glute Kickback (Cable)
2
10-15 reps
-
6
Decline Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-8 reps
-
2
Leg Curl
4
10-12 reps
-
3
Single Leg Press
3
8-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Glute Kickback (Cable)
2
10-15 reps
-
6
Decline Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-8 reps
-
2
Leg Curl
4
10-12 reps
-
3
Single Leg Press
3
8-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Glute Kickback (Cable)
2
10-15 reps
-
6
Decline Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-8 reps
-
2
Leg Curl
4
10-12 reps
-
3
Single Leg Press
3
8-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Glute Kickback (Cable)
2
10-15 reps
-
6
Decline Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-8 reps
-
2
Leg Curl
4
10-12 reps
-
3
Single Leg Press
3
8-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Glute Kickback (Cable)
2
10-15 reps
-
6
Decline Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-8 reps
-
2
Leg Curl
4
10-12 reps
-
3
Single Leg Press
3
8-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Glute Kickback (Cable)
2
10-15 reps
-
6
Decline Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-8 reps
-
2
Leg Curl
4
10-12 reps
-
3
Single Leg Press
3
8-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Glute Kickback (Cable)
2
10-15 reps
-
6
Decline Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-8 reps
-
2
Leg Curl
4
10-12 reps
-
3
Single Leg Press
3
8-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Glute Kickback (Cable)
2
10-15 reps
-
6
Decline Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-8 reps
-
2
Leg Curl
4
10-12 reps
-
3
Single Leg Press
3
8-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Glute Kickback (Cable)
2
10-15 reps
-
6
Decline Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-8 reps
-
2
Leg Curl
4
10-12 reps
-
3
Single Leg Press
3
8-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Glute Kickback (Cable)
2
10-15 reps
-
6
Decline Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-8 reps
-
2
Leg Curl
4
10-12 reps
-
3
Single Leg Press
3
8-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Glute Kickback (Cable)
2
10-15 reps
-
6
Decline Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-8 reps
-
2
Leg Curl
4
10-12 reps
-
3
Single Leg Press
3
8-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Glute Kickback (Cable)
2
10-15 reps
-
6
Decline Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Glute Bridge (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Glute Kickback (Cable)
2
10-12 reps
-
6
Vakuum
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Glute Bridge (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Glute Kickback (Cable)
2
10-12 reps
-
6
Vakuum
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Glute Bridge (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Glute Kickback (Cable)
2
10-12 reps
-
6
Vakuum
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Glute Bridge (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Glute Kickback (Cable)
2
10-12 reps
-
6
Vakuum
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Glute Bridge (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Glute Kickback (Cable)
2
10-12 reps
-
6
Vakuum
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Glute Bridge (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Glute Kickback (Cable)
2
10-12 reps
-
6
Vakuum
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Glute Bridge (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Glute Kickback (Cable)
2
10-12 reps
-
6
Vakuum
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Glute Bridge (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Glute Kickback (Cable)
2
10-12 reps
-
6
Vakuum
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Glute Bridge (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Glute Kickback (Cable)
2
10-12 reps
-
6
Vakuum
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Glute Bridge (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Glute Kickback (Cable)
2
10-12 reps
-
6
Vakuum
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Glute Bridge (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Glute Kickback (Cable)
2
10-12 reps
-
6
Vakuum
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
3
Glute Bridge (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Glute Kickback (Cable)
2
10-12 reps
-
6
Vakuum
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
4
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Single Arm Pushdown
4
10-12 reps
-
5
Single Arm High Row (Cable)
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
4
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Single Arm Pushdown
4
10-12 reps
-
5
Single Arm High Row (Cable)
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
4
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Single Arm Pushdown
4
10-12 reps
-
5
Single Arm High Row (Cable)
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
4
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Single Arm Pushdown
4
10-12 reps
-
5
Single Arm High Row (Cable)
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
4
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Single Arm Pushdown
4
10-12 reps
-
5
Single Arm High Row (Cable)
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
4
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Single Arm Pushdown
4
10-12 reps
-
5
Single Arm High Row (Cable)
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
4
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Single Arm Pushdown
4
10-12 reps
-
5
Single Arm High Row (Cable)
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
4
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Single Arm Pushdown
4
10-12 reps
-
5
Single Arm High Row (Cable)
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
4
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Single Arm Pushdown
4
10-12 reps
-
5
Single Arm High Row (Cable)
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
4
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Single Arm Pushdown
4
10-12 reps
-
5
Single Arm High Row (Cable)
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
4
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Single Arm Pushdown
4
10-12 reps
-
5
Single Arm High Row (Cable)
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
4
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Single Arm Pushdown
4
10-12 reps
-
5
Single Arm High Row (Cable)
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
80%
70%
60%
2
Abduction (Cable)
2
10-12 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Single Leg Romanian Deadlift
3
10-12 reps
-
5
Hyperextension
3
10-15 reps
-
6
Step-Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
80%
70%
60%
2
Abduction (Cable)
2
10-12 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Single Leg Romanian Deadlift
3
10-12 reps
-
5
Hyperextension
3
10-15 reps
-
6
Step-Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
80%
70%
60%
2
Abduction (Cable)
2
10-12 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Single Leg Romanian Deadlift
3
10-12 reps
-
5
Hyperextension
3
10-15 reps
-
6
Step-Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
80%
70%
60%
2
Abduction (Cable)
2
10-12 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Single Leg Romanian Deadlift
3
10-12 reps
-
5
Hyperextension
3
10-15 reps
-
6
Step-Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
80%
70%
60%
2
Abduction (Cable)
2
10-12 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Single Leg Romanian Deadlift
3
10-12 reps
-
5
Hyperextension
3
10-15 reps
-
6
Step-Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
80%
70%
60%
2
Abduction (Cable)
2
10-12 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Single Leg Romanian Deadlift
3
10-12 reps
-
5
Hyperextension
3
10-15 reps
-
6
Step-Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
80%
70%
60%
2
Abduction (Cable)
2
10-12 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Single Leg Romanian Deadlift
3
10-12 reps
-
5
Hyperextension
3
10-15 reps
-
6
Step-Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
80%
70%
60%
2
Abduction (Cable)
2
10-12 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Single Leg Romanian Deadlift
3
10-12 reps
-
5
Hyperextension
3
10-15 reps
-
6
Step-Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
80%
70%
60%
2
Abduction (Cable)
2
10-12 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Single Leg Romanian Deadlift
3
10-12 reps
-
5
Hyperextension
3
10-15 reps
-
6
Step-Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
80%
70%
60%
2
Abduction (Cable)
2
10-12 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Single Leg Romanian Deadlift
3
10-12 reps
-
5
Hyperextension
3
10-15 reps
-
6
Step-Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
80%
70%
60%
2
Abduction (Cable)
2
10-12 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Single Leg Romanian Deadlift
3
10-12 reps
-
5
Hyperextension
3
10-15 reps
-
6
Step-Up (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
80%
70%
60%
2
Abduction (Cable)
2
10-12 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Single Leg Romanian Deadlift
3
10-12 reps
-
5
Hyperextension
3
10-15 reps
-
6
Step-Up (Weighted)
2
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Belt Squat
3 Sets
6-8 Reps
-
2
Leg Curl
4 Sets
10-12 Reps
-
3
Single Leg Press
3 Sets
8-10 Reps
-
4
Leg Extension
3 Sets
10-15 Reps
-
5
Glute Kickback (Cable)
2 Sets
10-15 Reps
-
6
Decline Crunch
2 Sets
AMRAP
-
Day 2
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
-
3
Glute Bridge (Dumbbell)
3 Sets
10-12 Reps
-
4
Lying Leg Curl
3 Sets
10-15 Reps
-
5
Glute Kickback (Cable)
2 Sets
10-12 Reps
-
6
Vakuum
2 Sets
30 secs
-
Day 3
1
Wide Grip Pull-Up
3 Sets
6-8 Reps
-
2
Seated Wide-Grip Row (Cable)
4 Sets
8-12 Reps
-
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
4
Single Arm Pushdown
4 Sets
10-12 Reps
-
5
Single Arm High Row (Cable)
3 Sets
10-12 Reps
-
6
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
-
7
Bicep Curl (Cable)
2 Sets
8-10 Reps
-
Day 4
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
90%
80%
70%
60%
2
Abduction (Cable)
2 Sets
10-12 Reps
-
3
Goblet Squat
3 Sets
8-10 Reps
-
4
Single Leg Romanian Deadlift
3 Sets
10-12 Reps
-
5
Hyperextension
3 Sets
10-15 Reps
-
6
Step-Up (Weighted)
2 Sets
AMRAP
-