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Isa's upper lower

by Antonin M.
2 athletes joined

Program Description

Advanced/intermediate program for my little uwu miimeow kitten

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2024 03:59
  • Last Edited
    Aug 09, 2024 01:54
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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
1A
High Incline Press
3
6-8 reps
-
1B
Pull-Up (Band)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4A
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4B
Bayesian Curl
3
10-12 reps
-
5A
Lateral Raise (Dumbbell)
3
6-8 reps
-
5B
Front Raise
3
6-8 reps
-
6A
Hammer Curl
3
6-8 reps
-
6B
Wrist Curls
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Incline Press
3
6-8 reps
-
1B
Pull-Up (Band)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4A
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4B
Bayesian Curl
3
10-12 reps
-
5A
Lateral Raise (Dumbbell)
3
6-8 reps
-
5B
Front Raise
3
6-8 reps
-
6A
Hammer Curl
3
6-8 reps
-
6B
Wrist Curls
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Incline Press
3
6-8 reps
-
1B
Pull-Up (Band)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4A
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4B
Bayesian Curl
3
10-12 reps
-
5A
Lateral Raise (Dumbbell)
3
6-8 reps
-
5B
Front Raise
3
6-8 reps
-
6A
Hammer Curl
3
6-8 reps
-
6B
Wrist Curls
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Incline Press
3
6-8 reps
-
1B
Pull-Up (Band)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4A
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4B
Bayesian Curl
3
10-12 reps
-
5A
Lateral Raise (Dumbbell)
3
6-8 reps
-
5B
Front Raise
3
6-8 reps
-
6A
Hammer Curl
3
6-8 reps
-
6B
Wrist Curls
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Incline Press
3
6-8 reps
-
1B
Pull-Up (Band)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4A
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4B
Bayesian Curl
3
10-12 reps
-
5A
Lateral Raise (Dumbbell)
3
6-8 reps
-
5B
Front Raise
3
6-8 reps
-
6A
Hammer Curl
3
6-8 reps
-
6B
Wrist Curls
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Incline Press
3
6-8 reps
-
1B
Pull-Up (Band)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4A
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4B
Bayesian Curl
3
10-12 reps
-
5A
Lateral Raise (Dumbbell)
3
6-8 reps
-
5B
Front Raise
3
6-8 reps
-
6A
Hammer Curl
3
6-8 reps
-
6B
Wrist Curls
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Incline Press
3
6-8 reps
-
1B
Pull-Up (Band)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4A
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4B
Bayesian Curl
3
10-12 reps
-
5A
Lateral Raise (Dumbbell)
3
6-8 reps
-
5B
Front Raise
3
6-8 reps
-
6A
Hammer Curl
3
6-8 reps
-
6B
Wrist Curls
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Incline Press
3
6-8 reps
-
1B
Pull-Up (Band)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4A
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4B
Bayesian Curl
3
10-12 reps
-
5A
Lateral Raise (Dumbbell)
3
6-8 reps
-
5B
Front Raise
3
6-8 reps
-
6A
Hammer Curl
3
6-8 reps
-
6B
Wrist Curls
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Incline Press
3
6-8 reps
-
1B
Pull-Up (Band)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4A
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4B
Bayesian Curl
3
10-12 reps
-
5A
Lateral Raise (Dumbbell)
3
6-8 reps
-
5B
Front Raise
3
6-8 reps
-
6A
Hammer Curl
3
6-8 reps
-
6B
Wrist Curls
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Incline Press
3
6-8 reps
-
1B
Pull-Up (Band)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4A
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4B
Bayesian Curl
3
10-12 reps
-
5A
Lateral Raise (Dumbbell)
3
6-8 reps
-
5B
Front Raise
3
6-8 reps
-
6A
Hammer Curl
3
6-8 reps
-
6B
Wrist Curls
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Incline Press
3
6-8 reps
-
1B
Pull-Up (Band)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4A
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4B
Bayesian Curl
3
10-12 reps
-
5A
Lateral Raise (Dumbbell)
3
6-8 reps
-
5B
Front Raise
3
6-8 reps
-
6A
Hammer Curl
3
6-8 reps
-
6B
Wrist Curls
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Incline Press
3
6-8 reps
-
1B
Pull-Up (Band)
3
6-8 reps
-
2
Incline Bench Press (Smith Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4A
Single Arm Tricep Extension (Cable)
3
10-12 reps
-
4B
Bayesian Curl
3
10-12 reps
-
5A
Lateral Raise (Dumbbell)
3
6-8 reps
-
5B
Front Raise
3
6-8 reps
-
6A
Hammer Curl
3
6-8 reps
-
6B
Wrist Curls
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Glute Kickback (Cable)
3
10-12 reps
-
5
Hip Abductor (Machine)
2
20-30 reps
-
6
Hip Adductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Glute Kickback (Cable)
3
10-12 reps
-
5
Hip Abductor (Machine)
2
20-30 reps
-
6
Hip Adductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Glute Kickback (Cable)
3
10-12 reps
-
5
Hip Abductor (Machine)
2
20-30 reps
-
6
Hip Adductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Glute Kickback (Cable)
3
10-12 reps
-
5
Hip Abductor (Machine)
2
20-30 reps
-
6
Hip Adductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Glute Kickback (Cable)
3
10-12 reps
-
5
Hip Abductor (Machine)
2
20-30 reps
-
6
Hip Adductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Glute Kickback (Cable)
3
10-12 reps
-
5
Hip Abductor (Machine)
2
20-30 reps
-
6
Hip Adductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Glute Kickback (Cable)
3
10-12 reps
-
5
Hip Abductor (Machine)
2
20-30 reps
-
6
Hip Adductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Glute Kickback (Cable)
3
10-12 reps
-
5
Hip Abductor (Machine)
2
20-30 reps
-
6
Hip Adductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Glute Kickback (Cable)
3
10-12 reps
-
5
Hip Abductor (Machine)
2
20-30 reps
-
6
Hip Adductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Glute Kickback (Cable)
3
10-12 reps
-
5
Hip Abductor (Machine)
2
20-30 reps
-
6
Hip Adductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Glute Kickback (Cable)
3
10-12 reps
-
5
Hip Abductor (Machine)
2
20-30 reps
-
6
Hip Adductor (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Split Squat (Smith Machine)
3
6-8 reps
-
3
Leg Extension
3
10-12 reps
-
4
Glute Kickback (Cable)
3
10-12 reps
-
5
Hip Abductor (Machine)
2
20-30 reps
-
6
Hip Adductor (Machine)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Chest Press (Machine)
2
10-12 reps
-
4
Partial Chin-Up
3
AMRAP
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Standing Pullover (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Chest Press (Machine)
2
10-12 reps
-
4
Partial Chin-Up
3
AMRAP
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Standing Pullover (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Chest Press (Machine)
2
10-12 reps
-
4
Partial Chin-Up
3
AMRAP
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Standing Pullover (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Chest Press (Machine)
2
10-12 reps
-
4
Partial Chin-Up
3
AMRAP
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Standing Pullover (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Chest Press (Machine)
2
10-12 reps
-
4
Partial Chin-Up
3
AMRAP
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Standing Pullover (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Chest Press (Machine)
2
10-12 reps
-
4
Partial Chin-Up
3
AMRAP
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Standing Pullover (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Chest Press (Machine)
2
10-12 reps
-
4
Partial Chin-Up
3
AMRAP
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Standing Pullover (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Chest Press (Machine)
2
10-12 reps
-
4
Partial Chin-Up
3
AMRAP
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Standing Pullover (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Chest Press (Machine)
2
10-12 reps
-
4
Partial Chin-Up
3
AMRAP
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Standing Pullover (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Chest Press (Machine)
2
10-12 reps
-
4
Partial Chin-Up
3
AMRAP
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Standing Pullover (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Chest Press (Machine)
2
10-12 reps
-
4
Partial Chin-Up
3
AMRAP
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Standing Pullover (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Single Arm)
3
8-10 reps
-
3
Chest Press (Machine)
2
10-12 reps
-
4
Partial Chin-Up
3
AMRAP
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Standing Pullover (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
6-8 reps
-
4
Single Leg Romanian Deadlift
3
8-10 reps
-
5
Back Extension
3
8-10 reps
-
6
Hip Abductor (Machine)
2
20-30 reps
-
7
Hip Adductor (Machine)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
6-8 reps
-
4
Single Leg Romanian Deadlift
3
8-10 reps
-
5
Back Extension
3
8-10 reps
-
6
Hip Abductor (Machine)
2
20-30 reps
-
7
Hip Adductor (Machine)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
6-8 reps
-
4
Single Leg Romanian Deadlift
3
8-10 reps
-
5
Back Extension
3
8-10 reps
-
6
Hip Abductor (Machine)
2
20-30 reps
-
7
Hip Adductor (Machine)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
6-8 reps
-
4
Single Leg Romanian Deadlift
3
8-10 reps
-
5
Back Extension
3
8-10 reps
-
6
Hip Abductor (Machine)
2
20-30 reps
-
7
Hip Adductor (Machine)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
6-8 reps
-
4
Single Leg Romanian Deadlift
3
8-10 reps
-
5
Back Extension
3
8-10 reps
-
6
Hip Abductor (Machine)
2
20-30 reps
-
7
Hip Adductor (Machine)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
6-8 reps
-
4
Single Leg Romanian Deadlift
3
8-10 reps
-
5
Back Extension
3
8-10 reps
-
6
Hip Abductor (Machine)
2
20-30 reps
-
7
Hip Adductor (Machine)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
6-8 reps
-
4
Single Leg Romanian Deadlift
3
8-10 reps
-
5
Back Extension
3
8-10 reps
-
6
Hip Abductor (Machine)
2
20-30 reps
-
7
Hip Adductor (Machine)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
6-8 reps
-
4
Single Leg Romanian Deadlift
3
8-10 reps
-
5
Back Extension
3
8-10 reps
-
6
Hip Abductor (Machine)
2
20-30 reps
-
7
Hip Adductor (Machine)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
6-8 reps
-
4
Single Leg Romanian Deadlift
3
8-10 reps
-
5
Back Extension
3
8-10 reps
-
6
Hip Abductor (Machine)
2
20-30 reps
-
7
Hip Adductor (Machine)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
6-8 reps
-
4
Single Leg Romanian Deadlift
3
8-10 reps
-
5
Back Extension
3
8-10 reps
-
6
Hip Abductor (Machine)
2
20-30 reps
-
7
Hip Adductor (Machine)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
6-8 reps
-
4
Single Leg Romanian Deadlift
3
8-10 reps
-
5
Back Extension
3
8-10 reps
-
6
Hip Abductor (Machine)
2
20-30 reps
-
7
Hip Adductor (Machine)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
10-12 reps
-
3
Step-Up (Weighted)
3
6-8 reps
-
4
Single Leg Romanian Deadlift
3
8-10 reps
-
5
Back Extension
3
8-10 reps
-
6
Hip Abductor (Machine)
2
20-30 reps
-
7
Hip Adductor (Machine)
2
12-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Seated Hamstring Curl
3 Sets
8-10 Reps
-
2
Split Squat (Smith Machine)
3 Sets
6-8 Reps
-
3
Leg Extension
3 Sets
10-12 Reps
-
4
Glute Kickback (Cable)
3 Sets
10-12 Reps
-
5
Hip Abductor (Machine)
2 Sets
20-30 Reps
-
6
Hip Adductor (Machine)
2 Sets
12-15 Reps
-
Day 1
1A
High Incline Press
3 Sets
6-8 Reps
-
1B
Pull-Up (Band)
3 Sets
6-8 Reps
-
2
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
-
3
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
4A
Single Arm Tricep Extension (Cable)
3 Sets
10-12 Reps
-
4B
Bayesian Curl
3 Sets
10-12 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
-
5B
Front Raise
3 Sets
6-8 Reps
-
6A
Hammer Curl
3 Sets
6-8 Reps
-
6B
Wrist Curls
3 Sets
6-8 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Lat Pulldown (Single Arm)
3 Sets
8-10 Reps
-
3
Chest Press (Machine)
2 Sets
10-12 Reps
-
4
Partial Chin-Up
3 Sets
AMRAP
-
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Standing Pullover (Cable)
3 Sets
8-10 Reps
-
Day 4
1
Leg Extension
3 Sets
8-10 Reps
-
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
-
3
Step-Up (Weighted)
3 Sets
6-8 Reps
-
4
Single Leg Romanian Deadlift
3 Sets
8-10 Reps
-
5
Back Extension
3 Sets
8-10 Reps
-
6
Hip Abductor (Machine)
2 Sets
20-30 Reps
-
7
Hip Adductor (Machine)
2 Sets
12-15 Reps
-