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Upper lower

by corpy
1 athletes joined
5.0
(1 rating)

Program Description

All rounder bodybuilding 4 day split

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 24, 2024 12:58
  • Last Edited
    Sep 02, 2024 12:53
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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
Preacher Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
5-10 reps
-
5
Bench Press (Barbell)
3
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Neck Extension
4
10-20 reps
-
9
Shrug (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
5-10 reps
-
5
Bench Press (Barbell)
3
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Neck Extension
4
10-20 reps
-
9
Shrug (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
5-10 reps
-
5
Bench Press (Barbell)
3
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Neck Extension
4
10-20 reps
-
9
Shrug (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
5-10 reps
-
5
Bench Press (Barbell)
3
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Neck Extension
4
10-20 reps
-
9
Shrug (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
5-10 reps
-
5
Bench Press (Barbell)
3
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Neck Extension
4
10-20 reps
-
9
Shrug (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
5-10 reps
-
5
Bench Press (Barbell)
3
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Neck Extension
4
10-20 reps
-
9
Shrug (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
5-10 reps
-
5
Bench Press (Barbell)
3
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Neck Extension
4
10-20 reps
-
9
Shrug (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
5-10 reps
-
5
Bench Press (Barbell)
3
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Neck Extension
4
10-20 reps
-
9
Shrug (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
5-10 reps
-
5
Bench Press (Barbell)
3
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Neck Extension
4
10-20 reps
-
9
Shrug (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
5-10 reps
-
5
Bench Press (Barbell)
3
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Neck Extension
4
10-20 reps
-
9
Shrug (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
5-10 reps
-
5
Bench Press (Barbell)
3
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Neck Extension
4
10-20 reps
-
9
Shrug (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
5-10 reps
-
5
Bench Press (Barbell)
3
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Neck Extension
4
10-20 reps
-
9
Shrug (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
4
10-15 reps
-
3
Hip Adductor (Machine)
4
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
4
8-12 reps
-
9
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
4
10-15 reps
-
3
Hip Adductor (Machine)
4
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
4
8-12 reps
-
9
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
4
10-15 reps
-
3
Hip Adductor (Machine)
4
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
4
8-12 reps
-
9
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
4
10-15 reps
-
3
Hip Adductor (Machine)
4
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
4
8-12 reps
-
9
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
4
10-15 reps
-
3
Hip Adductor (Machine)
4
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
4
8-12 reps
-
9
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
4
10-15 reps
-
3
Hip Adductor (Machine)
4
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
4
8-12 reps
-
9
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
4
10-15 reps
-
3
Hip Adductor (Machine)
4
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
4
8-12 reps
-
9
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
4
10-15 reps
-
3
Hip Adductor (Machine)
4
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
4
8-12 reps
-
9
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
4
10-15 reps
-
3
Hip Adductor (Machine)
4
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
4
8-12 reps
-
9
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
4
10-15 reps
-
3
Hip Adductor (Machine)
4
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
4
8-12 reps
-
9
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
4
10-15 reps
-
3
Hip Adductor (Machine)
4
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
4
8-12 reps
-
9
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Curl
4
10-15 reps
-
3
Hip Adductor (Machine)
4
10-15 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Wide Grip Lat Pulldown
4
8-12 reps
-
9
High Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
6-10 reps
-
5
Chest Fly (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
7
Rear Delt Row
4
8-12 reps
-
8
Neck Curl
4
5-10 reps
-
9
Shrug (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
6-10 reps
-
5
Chest Fly (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
7
Rear Delt Row
4
8-12 reps
-
8
Neck Curl
4
5-10 reps
-
9
Shrug (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
6-10 reps
-
5
Chest Fly (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
7
Rear Delt Row
4
8-12 reps
-
8
Neck Curl
4
5-10 reps
-
9
Shrug (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
6-10 reps
-
5
Chest Fly (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
7
Rear Delt Row
4
8-12 reps
-
8
Neck Curl
4
5-10 reps
-
9
Shrug (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
6-10 reps
-
5
Chest Fly (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
7
Rear Delt Row
4
8-12 reps
-
8
Neck Curl
4
5-10 reps
-
9
Shrug (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
6-10 reps
-
5
Chest Fly (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
7
Rear Delt Row
4
8-12 reps
-
8
Neck Curl
4
5-10 reps
-
9
Shrug (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
6-10 reps
-
5
Chest Fly (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
7
Rear Delt Row
4
8-12 reps
-
8
Neck Curl
4
5-10 reps
-
9
Shrug (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
6-10 reps
-
5
Chest Fly (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
7
Rear Delt Row
4
8-12 reps
-
8
Neck Curl
4
5-10 reps
-
9
Shrug (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
6-10 reps
-
5
Chest Fly (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
7
Rear Delt Row
4
8-12 reps
-
8
Neck Curl
4
5-10 reps
-
9
Shrug (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
6-10 reps
-
5
Chest Fly (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
7
Rear Delt Row
4
8-12 reps
-
8
Neck Curl
4
5-10 reps
-
9
Shrug (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
6-10 reps
-
5
Chest Fly (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
7
Rear Delt Row
4
8-12 reps
-
8
Neck Curl
4
5-10 reps
-
9
Shrug (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
6-10 reps
-
5
Chest Fly (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
7
Rear Delt Row
4
8-12 reps
-
8
Neck Curl
4
5-10 reps
-
9
Shrug (Barbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown
3
8-12 reps
-
9
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown
3
8-12 reps
-
9
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown
3
8-12 reps
-
9
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown
3
8-12 reps
-
9
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown
3
8-12 reps
-
9
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown
3
8-12 reps
-
9
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown
3
8-12 reps
-
9
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown
3
8-12 reps
-
9
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown
3
8-12 reps
-
9
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown
3
8-12 reps
-
9
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown
3
8-12 reps
-
9
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Calf Raise (Smith Machine)
3
10-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
8
Lat Pulldown
3
8-12 reps
-
9
Landmine Oblique Twist
4
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Preacher Curl (Barbell)
4 Sets
8-12 Reps
-
2
Hammer Curl (Cable)
4 Sets
8-12 Reps
-
3
Pec Deck (Machine)
4 Sets
8-12 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
-
5
Bench Press (Barbell)
3 Sets
3-5 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
7
Reverse Pec Deck
4 Sets
10-15 Reps
-
8
Neck Extension
4 Sets
10-20 Reps
-
9
Shrug (Dumbbell)
3 Sets
15-20 Reps
-
Day 2
1
Hack Squat
3 Sets
8-12 Reps
-
2
Leg Curl
4 Sets
10-15 Reps
-
3
Hip Adductor (Machine)
4 Sets
10-15 Reps
-
4
Standing Calf Raise
4 Sets
15-20 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
6
JM Press
3 Sets
8-12 Reps
-
7
Cable Crunch
3 Sets
8-12 Reps
-
8
Wide Grip Lat Pulldown
4 Sets
8-12 Reps
-
9
High Row
3 Sets
8-12 Reps
-
Day 3
1
Bicep Curl (Cable)
4 Sets
8-12 Reps
-
2
Hammer Curl
4 Sets
8-12 Reps
-
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
5
Chest Fly (Cable)
3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)
4 Sets
10-15 Reps
-
7
Rear Delt Row
4 Sets
8-12 Reps
-
8
Neck Curl
4 Sets
5-10 Reps
-
9
Shrug (Barbell)
3 Sets
15-20 Reps
-
Day 4
1
Leg Press (45 Degrees)
3 Sets
5-10 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
-
3
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
4
Calf Raise (Smith Machine)
3 Sets
10-15 Reps
-
5
Single Arm Tricep Extension (Cable)
4 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
-
7
Seated Row (Cable)
3 Sets
8-12 Reps
-
8
Lat Pulldown
3 Sets
8-12 Reps
-
9
Landmine Oblique Twist
4 Sets
10-15 Reps
-