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BoostcampPNG

ULUL program

by Jericho Vail

Program Description

To change splits

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 25, 2025 03:11
  • Last Edited
    Feb 26, 2025 03:45
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-12 reps
-
1B
Pull-Up (Assisted)
4
10-12 reps
-
2
Behind-the-Neck Push Press
3
8-10 reps
-
3
Single Arm Row (Cable)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4A
Pec Deck (Machine)
3
10-12 reps
-
4B
Reverse Pec Deck
3
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
1
4
8-10 reps
10-12 reps
-
-
5B
Bicep Curl (Cable)
5
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
10-12 reps
-
-
2A
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2B
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lu Raise
3
10-12 reps
-
5A
Tricep Rope Push Down (Cable)
5
10-12 reps
-
5B
Hammer Curl (Cable)
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
2
8-10 reps
-
Week 1
1 / 16 Weeks
Day 1
1A
Dip (Assisted)
3 Sets
10-12 Reps
-
1B
Pull-Up (Assisted)
4 Sets
10-12 Reps
-
2
Behind-the-Neck Push Press
3 Sets
8-10 Reps
-
3
Single Arm Row (Cable)
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
-
-
-
4A
Pec Deck (Machine)
3 Sets
10-12 Reps
-
4B
Reverse Pec Deck
3 Sets
12-15 Reps
-
5A
Overhead Tricep Extension (Cable)
1 Set
4 Sets
8-10 Reps
10-12 Reps
-
-
5B
Bicep Curl (Cable)
5 Sets
10-12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
8-10 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
5
Abs Crunch (Machine)
3 Sets
12-15 Reps
-
6
Seated Row (Cable)
2 Sets
8-10 Reps
-
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
1 Set
6-8 Reps
10-12 Reps
-
-
2A
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
-
-
2B
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
-
3
Arnold Press
3 Sets
10-12 Reps
-
4
Lu Raise
3 Sets
10-12 Reps
-
5A
Tricep Rope Push Down (Cable)
5 Sets
10-12 Reps
-
5B
Hammer Curl (Cable)
5 Sets
12-15 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
8-10 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
5
Abs Crunch (Machine)
3 Sets
12-15 Reps
-
6
Seated Row (Cable)
2 Sets
8-10 Reps
-