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Upper/Lower/Pull/Push

by Justin A.

Program Description

Standard 4 day workout routine. Two more focused days to upper and lower, and two “full body” days with a pull and push emphasis.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 04, 2024 05:40
  • Last Edited
    Nov 04, 2024 06:17
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
T-Bar Row
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Dip (Machine)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Chest Fly (Machine)
2
AMRAP
-
8
Standing Pullover (Cable)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
-
2
Good Morning
4
12 reps
-
3
Leg Press
4
10-15 reps
-
4
Lying Leg Curl
4
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Seated Cable Crunch
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
7
Lateral Raise (Dumbbell)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Single-Leg Leg Curl
3
12-15 reps
-
6
Tibialis Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Incline Chest Press (Machine)
2
10 reps
-
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
4
Single Arm Overhead Tricep Extension
2
12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Calf Raise
2
AMRAP
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
-
2
T-Bar Row
4 Sets
8-12 Reps
-
3
Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
4
Lat Pulldown
3 Sets
10-12 Reps
-
5
Seated Dip (Machine)
3 Sets
15 Reps
-
6
Seated Row (Cable)
3 Sets
15 Reps
-
7
Chest Fly (Machine)
2 Sets
AMRAP
-
8
Standing Pullover (Cable)
2 Sets
AMRAP
-
Day 2
1
High Bar Squat (Barbell)
4 Sets
8-10 Reps
-
2
Good Morning
4 Sets
12 Reps
-
3
Leg Press
4 Sets
10-15 Reps
-
4
Lying Leg Curl
4 Sets
10-15 Reps
-
5
Standing Calf Raise
4 Sets
12-15 Reps
-
6
Seated Cable Crunch
2 Sets
20 Reps
-
Day 3
1
Chin-Up (Weighted)
3 Sets
10 Reps
-
2
Dumbbell Row
2 Sets
10 Reps
-
3
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
-
4
Incline Curl (Dumbbell)
2 Sets
10 Reps
-
5
Single-Leg Leg Curl
3 Sets
12-15 Reps
-
6
Tibialis Raise
2 Sets
AMRAP
-
7
Lateral Raise (Dumbbell)
4 Sets
AMRAP
-
Day 4
1
Bench Press (Wide Grip)
3 Sets
10 Reps
-
2
Incline Chest Press (Machine)
2 Sets
10 Reps
-
3
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
-
4
Single Arm Overhead Tricep Extension
2 Sets
12 Reps
-
5
Leg Extension
3 Sets
10-15 Reps
-
6
Seated Calf Raise
2 Sets
AMRAP
-
7
Hanging Leg Raise
2 Sets
AMRAP
-