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BoostcampPNG

LUFA

by Huuhu
1 athletes joined

Program Description

Lower upper fullbody arms. Focus on upper body, especially arms, forearms, shoulders, upper back, traps. Lower, upper, rest, full, rest, arms, rest.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 26, 2024 01:08
  • Last Edited
    Dec 05, 2024 11:09
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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
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
12-15 reps
-
2
High Bar Squat (Barbell)
2
4-8 reps
-
3A
Seated Calf Raise
2
10-15 reps
-
3B
Knee Raise (Captain's Chair)
2
10-15 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Leg Extension
2
12-15 reps
-
6
Dead Hang
2
0.75-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
2
6-10 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
AD Press (Smith Machine)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
6-10 reps
-
4
Lat Pulldown
2
8-12 reps
-
5A
Hammer Curl
2
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
1C
Wrist Curls
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bench Press (Paused)
2
6-10 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6A
Bayesian Curl
2
10-15 reps
-
6B
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Curl
2
15-30 reps
-
1B
Neck Extension
2
15-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
1B
Knee Raise (Captain's Chair)
2
10-15 reps
-
2
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
2
6-8 reps
-
4B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Seated Hamstring Curl
2 Sets
12-15 Reps
-
2
High Bar Squat (Barbell)
2 Sets
4-8 Reps
-
3A
Seated Calf Raise
2 Sets
10-15 Reps
-
3B
Knee Raise (Captain's Chair)
2 Sets
10-15 Reps
-
4
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
-
5
Leg Extension
2 Sets
12-15 Reps
-
6
Dead Hang
2 Sets
0.75-1 mins
-
Day 2
1
Power Shrug
2 Sets
6-10 Reps
-
2
Chest Supported Row (Machine)
2 Sets
8-12 Reps
-
3A
AD Press (Smith Machine)
2 Sets
8-12 Reps
-
3B
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
-
4
Lat Pulldown
2 Sets
8-12 Reps
-
5A
Hammer Curl
2 Sets
8-12 Reps
-
5B
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
-
6
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
-
Day 3
1A
Neck Curl
2 Sets
15-30 Reps
-
1B
Neck Extension
2 Sets
15-30 Reps
-
1C
Wrist Curls
2 Sets
10-20 Reps
-
Day 5
1A
Neck Curl
2 Sets
15-30 Reps
-
1B
Neck Extension
2 Sets
15-30 Reps
-
Day 4
1
Leg Press
2 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
3
Bench Press (Paused)
2 Sets
6-10 Reps
-
4
T-Bar Row
2 Sets
8-12 Reps
-
5
Seated Hamstring Curl
2 Sets
8-12 Reps
-
6A
Bayesian Curl
2 Sets
10-15 Reps
-
6B
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
Day 6
1A
Pull-Up (Neutral Grip, Weighted)
2 Sets
4-6 Reps
-
1B
Knee Raise (Captain's Chair)
2 Sets
10-15 Reps
-
2
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
-
3
JM Press (Smith Machine)
2 Sets
8-12 Reps
-
4A
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
-
4B
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
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5
Lateral Raise (Machine)
2 Sets
10-15 Reps
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