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BoostcampPNG

UP/LW Tranquilo

by Paulo Henrique
3 athletes joined
5.0
(1 rating)

Program Description

Focado em hipertrofia com o uso de baixo volume e alta frequência

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 07, 2024 09:45
  • Last Edited
    Dec 22, 2024 11:05
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
8+ reps
8+ reps
90%
80%
2
Leg Extension
3
8+ reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
8+ reps
80%
4
abductor chair
3
8+ reps
80%
5
Seated Calf Raise
3
20 reps
65%
6
Abs Crunch (Machine)
3
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
8+ reps
8+ reps
90%
80%
2
Leg Extension
3
8+ reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
8+ reps
80%
4
abductor chair
3
8+ reps
80%
5
Seated Calf Raise
3
20 reps
65%
6
Abs Crunch (Machine)
3
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
8+ reps
8+ reps
90%
80%
2
Leg Extension
3
8+ reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
8+ reps
80%
4
abductor chair
3
8+ reps
80%
5
Seated Calf Raise
3
20 reps
65%
6
Abs Crunch (Machine)
3
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
8+ reps
8+ reps
90%
80%
2
Leg Extension
3
8+ reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
8+ reps
80%
4
abductor chair
3
8+ reps
80%
5
Seated Calf Raise
3
20 reps
65%
6
Abs Crunch (Machine)
3
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
8+ reps
8+ reps
90%
80%
2
Leg Extension
3
8+ reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
8+ reps
80%
4
abductor chair
3
8+ reps
80%
5
Seated Calf Raise
3
20 reps
65%
6
Abs Crunch (Machine)
3
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
8+ reps
8+ reps
90%
80%
2
Leg Extension
3
8+ reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
8+ reps
80%
4
abductor chair
3
8+ reps
80%
5
Seated Calf Raise
3
20 reps
65%
6
Abs Crunch (Machine)
3
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
8+ reps
8+ reps
90%
80%
2
Leg Extension
3
8+ reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
8+ reps
80%
4
abductor chair
3
8+ reps
80%
5
Seated Calf Raise
3
20 reps
65%
6
Abs Crunch (Machine)
3
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
8+ reps
8+ reps
90%
80%
2
Leg Extension
3
8+ reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
8+ reps
80%
4
abductor chair
3
8+ reps
80%
5
Seated Calf Raise
3
20 reps
65%
6
Abs Crunch (Machine)
3
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1+ reps
4+ reps
100%
90%
2
Leg Extension
3
4+ reps
90%
3
Bulgarian Split Squat (Dumbbell)
3
4+ reps
90%
4
abductor chair
3
4+ reps
90%
5
Seated Calf Raise
3
10+ reps
RPE 10
6
Abs Crunch (Machine)
3
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1+ reps
4+ reps
100%
90%
2
Leg Extension
3
4+ reps
90%
3
Bulgarian Split Squat (Dumbbell)
3
4+ reps
90%
4
abductor chair
3
4+ reps
90%
5
Seated Calf Raise
3
10+ reps
RPE 10
6
Abs Crunch (Machine)
3
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
15 reps
50%
2
Leg Extension
3
15 reps
50%
3
Bulgarian Split Squat (Dumbbell)
3
15+ reps
50%
4
abductor chair
3
15+ reps
50%
5
Seated Calf Raise
3
20 reps
65%
6
Abs Crunch (Machine)
3
8+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
3
8+ reps
8+ reps
90%
80%
2
Incline Bench Press (Dumbbell)
3
8+ reps
RPE 10
3
Seated Row (Machine)
3
8+ reps
80%
4
Chest Fly (Machine)
3
8+ reps
80%
5
Lat Pulldown
3
8+ reps
80%
6
Seated Military Press (Smith Machine)
3
8+ reps
RPE 10
7
Biceps Scott Machine
3
8+ reps
80%
8
Skull Crusher (Barbell)
3
8+ reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
3
8+ reps
8+ reps
90%
80%
2
Incline Bench Press (Dumbbell)
3
8+ reps
RPE 10
3
Seated Row (Machine)
3
8+ reps
80%
4
Chest Fly (Machine)
3
8+ reps
80%
5
Lat Pulldown
3
8+ reps
80%
6
Seated Military Press (Smith Machine)
3
8+ reps
RPE 10
7
Biceps Scott Machine
3
8+ reps
80%
8
Skull Crusher (Barbell)
3
8+ reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
3
8+ reps
8+ reps
90%
80%
2
Incline Bench Press (Dumbbell)
3
8+ reps
RPE 10
3
Seated Row (Machine)
3
8+ reps
80%
4
Chest Fly (Machine)
3
8+ reps
80%
5
Lat Pulldown
3
8+ reps
80%
6
Seated Military Press (Smith Machine)
3
8+ reps
RPE 10
7
Biceps Scott Machine
3
8+ reps
80%
8
Skull Crusher (Barbell)
3
8+ reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
3
8+ reps
8+ reps
90%
80%
2
Incline Bench Press (Dumbbell)
3
8+ reps
RPE 10
3
Seated Row (Machine)
3
8+ reps
80%
4
Chest Fly (Machine)
3
8+ reps
80%
5
Lat Pulldown
3
8+ reps
80%
6
Seated Military Press (Smith Machine)
3
8+ reps
RPE 10
7
Biceps Scott Machine
3
8+ reps
80%
8
Skull Crusher (Barbell)
3
8+ reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
3
8+ reps
8+ reps
90%
80%
2
Incline Bench Press (Dumbbell)
3
8+ reps
RPE 10
3
Seated Row (Machine)
3
8+ reps
80%
4
Chest Fly (Machine)
3
8+ reps
80%
5
Lat Pulldown
3
8+ reps
80%
6
Seated Military Press (Smith Machine)
3
8+ reps
RPE 10
7
Biceps Scott Machine
3
8+ reps
80%
8
Skull Crusher (Barbell)
3
8+ reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
3
8+ reps
8+ reps
90%
80%
2
Incline Bench Press (Dumbbell)
3
8+ reps
RPE 10
3
Seated Row (Machine)
3
8+ reps
80%
4
Chest Fly (Machine)
3
8+ reps
80%
5
Lat Pulldown
3
8+ reps
80%
6
Seated Military Press (Smith Machine)
3
8+ reps
RPE 10
7
Biceps Scott Machine
3
8+ reps
80%
8
Skull Crusher (Barbell)
3
8+ reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
3
8+ reps
8+ reps
90%
80%
2
Incline Bench Press (Dumbbell)
3
8+ reps
RPE 10
3
Seated Row (Machine)
3
8+ reps
80%
4
Chest Fly (Machine)
3
8+ reps
80%
5
Lat Pulldown
3
8+ reps
80%
6
Seated Military Press (Smith Machine)
3
8+ reps
RPE 10
7
Biceps Scott Machine
3
8+ reps
80%
8
Skull Crusher (Barbell)
3
8+ reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
3
8+ reps
8+ reps
90%
80%
2
Incline Bench Press (Dumbbell)
3
8+ reps
RPE 10
3
Seated Row (Machine)
3
8+ reps
80%
4
Chest Fly (Machine)
3
8+ reps
80%
5
Lat Pulldown
3
8+ reps
80%
6
Seated Military Press (Smith Machine)
3
8+ reps
RPE 10
7
Biceps Scott Machine
3
8+ reps
80%
8
Skull Crusher (Barbell)
3
8+ reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
4
4+ reps
90%
2
Incline Bench Press (Dumbbell)
3
4+ reps
RPE 10
3
Seated Row (Machine)
3
4+ reps
90%
4
Chest Fly (Machine)
3
4+ reps
90%
5
Lat Pulldown
3
4+ reps
90%
6
Seated Military Press (Smith Machine)
3
5+ reps
RPE 10
7
Biceps Scott Machine
3
4+ reps
90%
8
Skull Crusher (Barbell)
3
4+ reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
4
4+ reps
90%
2
Incline Bench Press (Dumbbell)
3
4+ reps
RPE 10
3
Seated Row (Machine)
3
4+ reps
90%
4
Chest Fly (Machine)
3
4+ reps
90%
5
Lat Pulldown
3
4+ reps
90%
6
Seated Military Press (Smith Machine)
3
5+ reps
RPE 10
7
Biceps Scott Machine
3
4+ reps
90%
8
Skull Crusher (Barbell)
3
4+ reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
4
15+ reps
50%
2
Incline Bench Press (Dumbbell)
3
15+ reps
60%
3
Seated Row (Machine)
3
15+ reps
50%
4
Chest Fly (Machine)
3
15+ reps
50%
5
Lat Pulldown
3
15+ reps
50%
6
Seated Military Press (Smith Machine)
3
15+ reps
50%
7
Biceps Scott Machine
3
15+ reps
50%
8
Skull Crusher (Barbell)
3
15+ reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
8+ reps
8+ reps
90%
80%
2
Leg Curl
3
8+ reps
80%
3
Stiff Leg Deadlift
3
8+ reps
80%
4
Hip Thrust (Machine)
3
8+ reps
80%
5
Hip Abductor (Machine)
3
8+ reps
80%
6
Calf Raise (Leg Press)
3
20+ reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
8+ reps
8+ reps
90%
80%
2
Leg Curl
3
8+ reps
80%
3
Stiff Leg Deadlift
3
8+ reps
80%
4
Hip Thrust (Machine)
3
8+ reps
80%
5
Hip Abductor (Machine)
3
8+ reps
80%
6
Calf Raise (Leg Press)
3
20+ reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
8+ reps
8+ reps
90%
80%
2
Leg Curl
3
8+ reps
80%
3
Stiff Leg Deadlift
3
8+ reps
80%
4
Hip Thrust (Machine)
3
8+ reps
80%
5
Hip Abductor (Machine)
3
8+ reps
80%
6
Calf Raise (Leg Press)
3
20+ reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
8+ reps
8+ reps
90%
80%
2
Leg Curl
3
8+ reps
80%
3
Stiff Leg Deadlift
3
8+ reps
80%
4
Hip Thrust (Machine)
3
8+ reps
80%
5
Hip Abductor (Machine)
3
8+ reps
80%
6
Calf Raise (Leg Press)
3
20+ reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
8+ reps
8+ reps
90%
80%
2
Leg Curl
3
8+ reps
80%
3
Stiff Leg Deadlift
3
8+ reps
80%
4
Hip Thrust (Machine)
3
8+ reps
80%
5
Hip Abductor (Machine)
3
8+ reps
80%
6
Calf Raise (Leg Press)
3
20+ reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
8+ reps
8+ reps
90%
80%
2
Leg Curl
3
8+ reps
80%
3
Stiff Leg Deadlift
3
8+ reps
80%
4
Hip Thrust (Machine)
3
8+ reps
80%
5
Hip Abductor (Machine)
3
8+ reps
80%
6
Calf Raise (Leg Press)
3
20+ reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
8+ reps
8+ reps
90%
80%
2
Leg Curl
3
8+ reps
80%
3
Stiff Leg Deadlift
3
8+ reps
80%
4
Hip Thrust (Machine)
3
8+ reps
80%
5
Hip Abductor (Machine)
3
8+ reps
80%
6
Calf Raise (Leg Press)
3
20+ reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
8+ reps
8+ reps
90%
80%
2
Leg Curl
3
8+ reps
80%
3
Stiff Leg Deadlift
3
8+ reps
80%
4
Hip Thrust (Machine)
3
8+ reps
80%
5
Hip Abductor (Machine)
3
8+ reps
80%
6
Calf Raise (Leg Press)
3
20+ reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
1+ reps
4+ reps
100%
90%
2
Leg Curl
3
4+ reps
90%
3
Stiff Leg Deadlift
3
4+ reps
90%
4
Hip Thrust (Machine)
3
4+ reps
90%
5
Hip Abductor (Machine)
3
4+ reps
90%
6
Calf Raise (Leg Press)
3
10+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
1+ reps
4+ reps
100%
90%
2
Leg Curl
3
4+ reps
90%
3
Stiff Leg Deadlift
3
4+ reps
90%
4
Hip Thrust (Machine)
3
4+ reps
90%
5
Hip Abductor (Machine)
3
4+ reps
90%
6
Calf Raise (Leg Press)
3
10+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
10+ reps
50%
2
Leg Curl
3
10+ reps
50%
3
Stiff Leg Deadlift
3
15+ reps
50%
4
Hip Thrust (Machine)
3
10+ reps
50%
5
Hip Abductor (Machine)
3
10+ reps
50%
6
Calf Raise (Leg Press)
3
20+ reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8+ reps
RPE 10
2
Barbell Row
3
8+ reps
80%
3
Dip (Assisted)
3
8+ reps
80%
4
Reverse Pec Deck
3
15 reps
65%
5
Lateral Raise (Cable)
3
8+ reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8+ reps
80%
7
French Press
3
8+ reps
70%
8
V-Up
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8+ reps
RPE 10
2
Barbell Row
3
8+ reps
80%
3
Dip (Assisted)
3
8+ reps
80%
4
Reverse Pec Deck
3
15 reps
65%
5
Lateral Raise (Cable)
3
8+ reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8+ reps
80%
7
French Press
3
8+ reps
70%
8
V-Up
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8+ reps
RPE 10
2
Barbell Row
3
8+ reps
80%
3
Dip (Assisted)
3
8+ reps
80%
4
Reverse Pec Deck
3
15 reps
65%
5
Lateral Raise (Cable)
3
8+ reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8+ reps
80%
7
French Press
3
8+ reps
70%
8
V-Up
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8+ reps
RPE 10
2
Barbell Row
3
8+ reps
80%
3
Dip (Assisted)
3
8+ reps
80%
4
Reverse Pec Deck
3
15 reps
65%
5
Lateral Raise (Cable)
3
8+ reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8+ reps
80%
7
French Press
3
8+ reps
70%
8
V-Up
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8+ reps
RPE 10
2
Barbell Row
3
8+ reps
80%
3
Dip (Assisted)
3
8+ reps
80%
4
Reverse Pec Deck
3
15 reps
65%
5
Lateral Raise (Cable)
3
8+ reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8+ reps
80%
7
French Press
3
8+ reps
70%
8
V-Up
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8+ reps
RPE 10
2
Barbell Row
3
8+ reps
80%
3
Dip (Assisted)
3
8+ reps
80%
4
Reverse Pec Deck
3
15 reps
65%
5
Lateral Raise (Cable)
3
8+ reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8+ reps
80%
7
French Press
3
8+ reps
70%
8
V-Up
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8+ reps
RPE 10
2
Barbell Row
3
8+ reps
80%
3
Dip (Assisted)
3
8+ reps
80%
4
Reverse Pec Deck
3
15 reps
65%
5
Lateral Raise (Cable)
3
8+ reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8+ reps
80%
7
French Press
3
8+ reps
70%
8
V-Up
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8+ reps
RPE 10
2
Barbell Row
3
8+ reps
80%
3
Dip (Assisted)
3
8+ reps
80%
4
Reverse Pec Deck
3
15 reps
65%
5
Lateral Raise (Cable)
3
8+ reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8+ reps
80%
7
French Press
3
8+ reps
70%
8
V-Up
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
1+ reps
4+ reps
100%
90%
2
Barbell Row
3
4+ reps
90%
3
Dip (Assisted)
3
5+ reps
90%
4
Reverse Pec Deck
3
6+ reps
RPE 10
5
Lateral Raise (Cable)
3
5+ reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
4+ reps
90%
7
French Press
3
5+ reps
90%
8
V-Up
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
1+ reps
4+ reps
100%
90%
2
Barbell Row
3
4+ reps
90%
3
Dip (Assisted)
3
5+ reps
90%
4
Reverse Pec Deck
3
6+ reps
RPE 10
5
Lateral Raise (Cable)
3
5+ reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
4+ reps
90%
7
French Press
3
5+ reps
90%
8
V-Up
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15+ reps
50%
2
Barbell Row
3
15+ reps
50%
3
Dip (Assisted)
3
15+ reps
50%
4
Reverse Pec Deck
3
15 reps
65%
5
Lateral Raise (Cable)
3
15+ reps
50%
6
Reverse Bicep Curl (EZ Bar)
3
15+ reps
50%
7
French Press
3
15+ reps
50%
8
V-Up
3
8 reps
RPE 10
Week 1
1 / 11 Weeks
Day 1
1
Squat (Low Bar)
1 Set
3 Sets
8+ Reps
8+ Reps
90%
80%
2
Leg Extension
3 Sets
8+ Reps
80%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8+ Reps
80%
4
abductor chair
3 Sets
8+ Reps
80%
5
Seated Calf Raise
3 Sets
20 Reps
65%
6
Abs Crunch (Machine)
3 Sets
8+ Reps
@10
Day 3
1
Walk
1 Set
60 mins
@6
Day 4
1
Sumo Deadlift (Barbell)
1 Set
3 Sets
8+ Reps
8+ Reps
90%
80%
2
Leg Curl
3 Sets
8+ Reps
80%
3
Stiff Leg Deadlift
3 Sets
8+ Reps
80%
4
Hip Thrust (Machine)
3 Sets
8+ Reps
80%
5
Hip Abductor (Machine)
3 Sets
8+ Reps
80%
6
Calf Raise (Leg Press)
3 Sets
20+ Reps
65%
Day 5
1
Incline Bench Press (Smith Machine)
4 Sets
8+ Reps
@10
2
Barbell Row
3 Sets
8+ Reps
80%
3
Dip (Assisted)
3 Sets
8+ Reps
80%
4
Reverse Pec Deck
3 Sets
15 Reps
65%
5
Lateral Raise (Cable)
3 Sets
8+ Reps
@10
6
Reverse Bicep Curl (EZ Bar)
3 Sets
8+ Reps
80%
7
French Press
3 Sets
8+ Reps
70%
8
V-Up
3 Sets
8 Reps
@10
Day 2
1
Standing Pullover (Cable)
1 Set
3 Sets
8+ Reps
8+ Reps
90%
80%
2
Incline Bench Press (Dumbbell)
3 Sets
8+ Reps
@10
3
Seated Row (Machine)
3 Sets
8+ Reps
80%
4
Chest Fly (Machine)
3 Sets
8+ Reps
80%
5
Lat Pulldown
3 Sets
8+ Reps
80%
6
Seated Military Press (Smith Machine)
3 Sets
8+ Reps
@10
7
Biceps Scott Machine
3 Sets
8+ Reps
80%
8
Skull Crusher (Barbell)
3 Sets
8+ Reps
80%