logo
BoostcampPNG

BIG strong man

by Ronald Deng
7 athletes joined

Program Description

will become big amd strong!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 15, 2024 07:52
  • Last Edited
    Feb 13, 2025 01:58
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
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
-
3
Chest Fly (Cable)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
-
3
Chest Fly (Cable)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
-
3
Chest Fly (Cable)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
-
3
Chest Fly (Cable)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
-
3
Chest Fly (Cable)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
-
3
Chest Fly (Cable)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
-
3
Chest Fly (Cable)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
-
3
Chest Fly (Cable)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
-
3
Chest Fly (Cable)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
-
3
Chest Fly (Cable)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
-
3
Chest Fly (Cable)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
-
3
Chest Fly (Cable)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
-
3
Chest Fly (Cable)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
-
3
Chest Fly (Cable)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
-
3
Chest Fly (Cable)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Hammer Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
-
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
-
3
Chest Fly (Cable)
3
8-15 reps
-
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
8-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
8-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
8-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
8-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
8-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
8-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
8-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
8-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
8-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
8-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
8-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
8-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
8-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
8-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
8-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Squat (Smith Machine)
4
6-8 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
8-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Seated Row (Cable)
3
5-8 reps
-
4
Chest Fly (Cable)
4
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Seated Row (Cable)
3
5-8 reps
-
4
Chest Fly (Cable)
4
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Seated Row (Cable)
3
5-8 reps
-
4
Chest Fly (Cable)
4
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Seated Row (Cable)
3
5-8 reps
-
4
Chest Fly (Cable)
4
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Seated Row (Cable)
3
5-8 reps
-
4
Chest Fly (Cable)
4
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Seated Row (Cable)
3
5-8 reps
-
4
Chest Fly (Cable)
4
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Seated Row (Cable)
3
5-8 reps
-
4
Chest Fly (Cable)
4
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Seated Row (Cable)
3
5-8 reps
-
4
Chest Fly (Cable)
4
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Seated Row (Cable)
3
5-8 reps
-
4
Chest Fly (Cable)
4
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Seated Row (Cable)
3
5-8 reps
-
4
Chest Fly (Cable)
4
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Seated Row (Cable)
3
5-8 reps
-
4
Chest Fly (Cable)
4
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Seated Row (Cable)
3
5-8 reps
-
4
Chest Fly (Cable)
4
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Seated Row (Cable)
3
5-8 reps
-
4
Chest Fly (Cable)
4
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Seated Row (Cable)
3
5-8 reps
-
4
Chest Fly (Cable)
4
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Seated Row (Cable)
3
5-8 reps
-
4
Chest Fly (Cable)
4
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Seated Row (Cable)
3
5-8 reps
-
4
Chest Fly (Cable)
4
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Kickback
3
8-15 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Leg Curl
3
8-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Cable Crunch
3
10-12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
5-8 Reps
-
2
Lat Pulldown (Neutral Grip)
4 Sets
5-8 Reps
-
3
Chest Fly (Cable)
3 Sets
8-15 Reps
-
4
Seated Wide-Grip Row (Cable)
3 Sets
5-8 Reps
-
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
7
Preacher Hammer Curl
3 Sets
8-12 Reps
-
Day 2
1
Standing Calf Raise
3 Sets
15-20 Reps
-
2
Leg Curl
3 Sets
8-15 Reps
-
3
Squat (Smith Machine)
4 Sets
6-8 Reps
-
4
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
5
Leg Extension
3 Sets
8-15 Reps
-
6
Cable Crunch
3 Sets
10-12 Reps
-
Day 3
1
Wide Grip Lat Pulldown
4 Sets
5-8 Reps
-
2
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
-
3
Seated Row (Cable)
3 Sets
5-8 Reps
-
4
Chest Fly (Cable)
4 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
6
Tricep Kickback
3 Sets
8-15 Reps
-
7
Bayesian Curl
3 Sets
8-12 Reps
-
Day 4
1
Standing Calf Raise
3 Sets
15-20 Reps
-
2
Leg Curl
3 Sets
8-15 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-15 Reps
-
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
6
Cable Crunch
3 Sets
10-12 Reps
-