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BoostcampPNG

Harvard lifter split

by Sonny T.
5.0
(1 rating)

Program Description

To become an absolute UNIT.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 06, 2024 03:56
  • Last Edited
    Sep 06, 2024 05:19
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BlogBannerPC
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
Incline Bench Press (Smith Machine)
3
-
2
Chest Press (Machine)
3
-
3
Chest Fly (Machine)
2
-
4
Shoulder Press (Machine)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
JM Press (Smith Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Press (Machine)
3
-
3
Chest Fly (Machine)
2
-
4
Shoulder Press (Machine)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
JM Press (Smith Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Press (Machine)
3
-
3
Chest Fly (Machine)
2
-
4
Shoulder Press (Machine)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
JM Press (Smith Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Press (Machine)
3
-
3
Chest Fly (Machine)
2
-
4
Shoulder Press (Machine)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
JM Press (Smith Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Press (Machine)
3
-
3
Chest Fly (Machine)
2
-
4
Shoulder Press (Machine)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
JM Press (Smith Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Press (Machine)
3
-
3
Chest Fly (Machine)
2
-
4
Shoulder Press (Machine)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
JM Press (Smith Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Press (Machine)
3
-
3
Chest Fly (Machine)
2
-
4
Shoulder Press (Machine)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
JM Press (Smith Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Press (Machine)
3
-
3
Chest Fly (Machine)
2
-
4
Shoulder Press (Machine)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
JM Press (Smith Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Press (Machine)
3
-
3
Chest Fly (Machine)
2
-
4
Shoulder Press (Machine)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
JM Press (Smith Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Press (Machine)
3
-
3
Chest Fly (Machine)
2
-
4
Shoulder Press (Machine)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
JM Press (Smith Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Press (Machine)
3
-
3
Chest Fly (Machine)
2
-
4
Shoulder Press (Machine)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
JM Press (Smith Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Chest Press (Machine)
3
-
3
Chest Fly (Machine)
2
-
4
Shoulder Press (Machine)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
JM Press (Smith Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Plate Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pullover
2
-
4
T-Bar Row
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Machine)
2
-
8
Hammer Curl Machine
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Plate Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pullover
2
-
4
T-Bar Row
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Machine)
2
-
8
Hammer Curl Machine
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Plate Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pullover
2
-
4
T-Bar Row
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Machine)
2
-
8
Hammer Curl Machine
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Plate Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pullover
2
-
4
T-Bar Row
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Machine)
2
-
8
Hammer Curl Machine
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Plate Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pullover
2
-
4
T-Bar Row
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Machine)
2
-
8
Hammer Curl Machine
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Plate Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pullover
2
-
4
T-Bar Row
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Machine)
2
-
8
Hammer Curl Machine
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Plate Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pullover
2
-
4
T-Bar Row
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Machine)
2
-
8
Hammer Curl Machine
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Plate Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pullover
2
-
4
T-Bar Row
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Machine)
2
-
8
Hammer Curl Machine
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Plate Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pullover
2
-
4
T-Bar Row
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Machine)
2
-
8
Hammer Curl Machine
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Plate Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pullover
2
-
4
T-Bar Row
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Machine)
2
-
8
Hammer Curl Machine
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Plate Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pullover
2
-
4
T-Bar Row
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Machine)
2
-
8
Hammer Curl Machine
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Plate Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pullover
2
-
4
T-Bar Row
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Machine)
2
-
8
Hammer Curl Machine
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Romanian Deadlift (Barbell)
4
-
3
Hack Squat
4
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
6
Abdominal Crunch
2
-
7
Low Ab Crunch Weight
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Romanian Deadlift (Barbell)
4
-
3
Hack Squat
4
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
6
Abdominal Crunch
2
-
7
Low Ab Crunch Weight
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Romanian Deadlift (Barbell)
4
-
3
Hack Squat
4
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
6
Abdominal Crunch
2
-
7
Low Ab Crunch Weight
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Romanian Deadlift (Barbell)
4
-
3
Hack Squat
4
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
6
Abdominal Crunch
2
-
7
Low Ab Crunch Weight
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Romanian Deadlift (Barbell)
4
-
3
Hack Squat
4
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
6
Abdominal Crunch
2
-
7
Low Ab Crunch Weight
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Romanian Deadlift (Barbell)
4
-
3
Hack Squat
4
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
6
Abdominal Crunch
2
-
7
Low Ab Crunch Weight
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Romanian Deadlift (Barbell)
4
-
3
Hack Squat
4
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
6
Abdominal Crunch
2
-
7
Low Ab Crunch Weight
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Romanian Deadlift (Barbell)
4
-
3
Hack Squat
4
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
6
Abdominal Crunch
2
-
7
Low Ab Crunch Weight
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Romanian Deadlift (Barbell)
4
-
3
Hack Squat
4
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
6
Abdominal Crunch
2
-
7
Low Ab Crunch Weight
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Romanian Deadlift (Barbell)
4
-
3
Hack Squat
4
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
6
Abdominal Crunch
2
-
7
Low Ab Crunch Weight
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Romanian Deadlift (Barbell)
4
-
3
Hack Squat
4
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
6
Abdominal Crunch
2
-
7
Low Ab Crunch Weight
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Romanian Deadlift (Barbell)
4
-
3
Hack Squat
4
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
6
Abdominal Crunch
2
-
7
Low Ab Crunch Weight
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Low To High Cable
2
-
4
Lat Pulldown
3
-
5
T-Bar Row
3
-
6
Seated Row (Cable)
3
-
7
Lat Pullover
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Low To High Cable
2
-
4
Lat Pulldown
3
-
5
T-Bar Row
3
-
6
Seated Row (Cable)
3
-
7
Lat Pullover
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Low To High Cable
2
-
4
Lat Pulldown
3
-
5
T-Bar Row
3
-
6
Seated Row (Cable)
3
-
7
Lat Pullover
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Low To High Cable
2
-
4
Lat Pulldown
3
-
5
T-Bar Row
3
-
6
Seated Row (Cable)
3
-
7
Lat Pullover
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Low To High Cable
2
-
4
Lat Pulldown
3
-
5
T-Bar Row
3
-
6
Seated Row (Cable)
3
-
7
Lat Pullover
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Low To High Cable
2
-
4
Lat Pulldown
3
-
5
T-Bar Row
3
-
6
Seated Row (Cable)
3
-
7
Lat Pullover
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Low To High Cable
2
-
4
Lat Pulldown
3
-
5
T-Bar Row
3
-
6
Seated Row (Cable)
3
-
7
Lat Pullover
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Low To High Cable
2
-
4
Lat Pulldown
3
-
5
T-Bar Row
3
-
6
Seated Row (Cable)
3
-
7
Lat Pullover
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Low To High Cable
2
-
4
Lat Pulldown
3
-
5
T-Bar Row
3
-
6
Seated Row (Cable)
3
-
7
Lat Pullover
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Low To High Cable
2
-
4
Lat Pulldown
3
-
5
T-Bar Row
3
-
6
Seated Row (Cable)
3
-
7
Lat Pullover
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Low To High Cable
2
-
4
Lat Pulldown
3
-
5
T-Bar Row
3
-
6
Seated Row (Cable)
3
-
7
Lat Pullover
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Low To High Cable
2
-
4
Lat Pulldown
3
-
5
T-Bar Row
3
-
6
Seated Row (Cable)
3
-
7
Lat Pullover
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hammer Curl
2
-
3
Cable Rear Delt
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Tricep Extension (Machine)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hammer Curl
2
-
3
Cable Rear Delt
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Tricep Extension (Machine)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hammer Curl
2
-
3
Cable Rear Delt
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Tricep Extension (Machine)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hammer Curl
2
-
3
Cable Rear Delt
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Tricep Extension (Machine)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hammer Curl
2
-
3
Cable Rear Delt
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Tricep Extension (Machine)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hammer Curl
2
-
3
Cable Rear Delt
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Tricep Extension (Machine)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hammer Curl
2
-
3
Cable Rear Delt
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Tricep Extension (Machine)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hammer Curl
2
-
3
Cable Rear Delt
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Tricep Extension (Machine)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hammer Curl
2
-
3
Cable Rear Delt
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Tricep Extension (Machine)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hammer Curl
2
-
3
Cable Rear Delt
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Tricep Extension (Machine)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hammer Curl
2
-
3
Cable Rear Delt
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Tricep Extension (Machine)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Hammer Curl
2
-
3
Cable Rear Delt
3
-
4
Shoulder Press (Plate Loaded)
3
-
5
Tricep Extension (Machine)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Bicep Curl (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
2
-
3
Sissy Squat
2
-
4
Lying Leg Curl
3
-
5
Romanian Deadlift (Dumbbell)
4
-
6
Seated Calf Raise
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
2
-
3
Sissy Squat
2
-
4
Lying Leg Curl
3
-
5
Romanian Deadlift (Dumbbell)
4
-
6
Seated Calf Raise
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
2
-
3
Sissy Squat
2
-
4
Lying Leg Curl
3
-
5
Romanian Deadlift (Dumbbell)
4
-
6
Seated Calf Raise
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
2
-
3
Sissy Squat
2
-
4
Lying Leg Curl
3
-
5
Romanian Deadlift (Dumbbell)
4
-
6
Seated Calf Raise
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
2
-
3
Sissy Squat
2
-
4
Lying Leg Curl
3
-
5
Romanian Deadlift (Dumbbell)
4
-
6
Seated Calf Raise
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
2
-
3
Sissy Squat
2
-
4
Lying Leg Curl
3
-
5
Romanian Deadlift (Dumbbell)
4
-
6
Seated Calf Raise
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
2
-
3
Sissy Squat
2
-
4
Lying Leg Curl
3
-
5
Romanian Deadlift (Dumbbell)
4
-
6
Seated Calf Raise
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
2
-
3
Sissy Squat
2
-
4
Lying Leg Curl
3
-
5
Romanian Deadlift (Dumbbell)
4
-
6
Seated Calf Raise
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
2
-
3
Sissy Squat
2
-
4
Lying Leg Curl
3
-
5
Romanian Deadlift (Dumbbell)
4
-
6
Seated Calf Raise
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
2
-
3
Sissy Squat
2
-
4
Lying Leg Curl
3
-
5
Romanian Deadlift (Dumbbell)
4
-
6
Seated Calf Raise
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
2
-
3
Sissy Squat
2
-
4
Lying Leg Curl
3
-
5
Romanian Deadlift (Dumbbell)
4
-
6
Seated Calf Raise
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
2
-
3
Sissy Squat
2
-
4
Lying Leg Curl
3
-
5
Romanian Deadlift (Dumbbell)
4
-
6
Seated Calf Raise
4
-
Week 1
1 / 12 Weeks
Day 4
1
Cardio
1 Set
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Chest Press (Machine)
3 Sets
-
3
Low To High Cable
2 Sets
-
4
Lat Pulldown
3 Sets
-
5
T-Bar Row
3 Sets
-
6
Seated Row (Cable)
3 Sets
-
7
Lat Pullover
3 Sets
-
Day 6
1
Lateral Raise (Cable)
3 Sets
-
2
Hammer Curl
2 Sets
-
3
Cable Rear Delt
3 Sets
-
4
Shoulder Press (Plate Loaded)
3 Sets
-
5
Tricep Extension (Machine)
3 Sets
-
6
Tricep Pushdown (Cable)
2 Sets
-
7
Bicep Curl (Cable)
2 Sets
-
Day 3
1
Lateral Raise (Cable)
3 Sets
-
2
Romanian Deadlift (Barbell)
4 Sets
-
3
Hack Squat
4 Sets
-
4
Seated Hamstring Curl
3 Sets
-
5
Standing Calf Raise
4 Sets
-
6
Abdominal Crunch
2 Sets
-
7
Low Ab Crunch Weight
2 Sets
-
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
-
2
Chest Press (Machine)
3 Sets
-
3
Chest Fly (Machine)
2 Sets
-
4
Shoulder Press (Machine)
3 Sets
-
5
Single Arm Tricep Extension (Cable)
3 Sets
-
6
JM Press (Smith Machine)
2 Sets
-
Day 7
1
Hack Squat
4 Sets
-
2
Leg Extension
2 Sets
-
3
Sissy Squat
2 Sets
-
4
Lying Leg Curl
3 Sets
-
5
Romanian Deadlift (Dumbbell)
4 Sets
-
6
Seated Calf Raise
4 Sets
-
Day 2
1
Lat Plate Row
3 Sets
-
2
Chest Supported Row (Machine)
3 Sets
-
3
Lat Pullover
2 Sets
-
4
T-Bar Row
3 Sets
-
5
Rear Delt Fly (Machine)
3 Sets
-
6
Bicep Curl (Dumbbell)
3 Sets
-
7
Bicep Curl (Machine)
2 Sets
-
8
Hammer Curl Machine
2 Sets
-