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Terry Kavliaris

by Supreme Performance
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Program Description

Terry

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 18, 2024 01:08
  • Last Edited
    May 07, 2024 02:25
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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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Star
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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
Incline Bench Press (Barbell)
3
6-8 reps
1B
Lat Pulldown (Neutral Grip)
3
6-8 reps
2A
Cable Crossover
3
10-12 reps
2B
Seated Row (Cable)
3
8-10 reps
3A
Shrug (Barbell)
3
3-5 reps
3B
Neck Curl
3
15-25 reps
4
Hanging Leg Raise
2
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
1B
Lat Pulldown (Neutral Grip)
3
6-8 reps
2A
Cable Crossover
3
10-12 reps
2B
Seated Row (Cable)
3
8-10 reps
3A
Shrug (Barbell)
3
3-5 reps
3B
Neck Curl
3
15-25 reps
4
Hanging Leg Raise
2
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
1B
Lat Pulldown (Neutral Grip)
3
6-8 reps
2A
Cable Crossover
3
10-12 reps
2B
Seated Row (Cable)
3
8-10 reps
3A
Shrug (Barbell)
3
3-5 reps
3B
Neck Curl
3
15-25 reps
4
Hanging Leg Raise
2
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
1B
Lat Pulldown (Neutral Grip)
3
6-8 reps
2A
Cable Crossover
3
10-12 reps
2B
Seated Row (Cable)
3
8-10 reps
3A
Shrug (Barbell)
3
3-5 reps
3B
Neck Curl
3
15-25 reps
4
Hanging Leg Raise
2
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
1B
Lat Pulldown (Neutral Grip)
3
6-8 reps
2A
Cable Crossover
3
10-12 reps
2B
Seated Row (Cable)
3
8-10 reps
3A
Shrug (Barbell)
3
3-5 reps
3B
Neck Curl
3
15-25 reps
4
Hanging Leg Raise
2
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
1B
Lat Pulldown (Neutral Grip)
3
6-8 reps
2A
Cable Crossover
3
10-12 reps
2B
Seated Row (Cable)
3
8-10 reps
3A
Shrug (Barbell)
3
3-5 reps
3B
Neck Curl
3
15-25 reps
4
Hanging Leg Raise
2
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
1B
Lat Pulldown (Neutral Grip)
3
6-8 reps
2A
Cable Crossover
3
10-12 reps
2B
Seated Row (Cable)
3
8-10 reps
3A
Shrug (Barbell)
3
3-5 reps
3B
Neck Curl
3
15-25 reps
4
Hanging Leg Raise
2
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
1B
Lat Pulldown (Neutral Grip)
3
6-8 reps
2A
Cable Crossover
3
10-12 reps
2B
Seated Row (Cable)
3
8-10 reps
3A
Shrug (Barbell)
3
3-5 reps
3B
Neck Curl
3
15-25 reps
4
Hanging Leg Raise
2
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
1B
Lat Pulldown (Neutral Grip)
3
6-8 reps
2A
Cable Crossover
3
10-12 reps
2B
Seated Row (Cable)
3
8-10 reps
3A
Shrug (Barbell)
3
3-5 reps
3B
Neck Curl
3
15-25 reps
4
Hanging Leg Raise
2
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
1B
Lat Pulldown (Neutral Grip)
3
6-8 reps
2A
Cable Crossover
3
10-12 reps
2B
Seated Row (Cable)
3
8-10 reps
3A
Shrug (Barbell)
3
3-5 reps
3B
Neck Curl
3
15-25 reps
4
Hanging Leg Raise
2
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
1B
Lat Pulldown (Neutral Grip)
3
6-8 reps
2A
Cable Crossover
3
10-12 reps
2B
Seated Row (Cable)
3
8-10 reps
3A
Shrug (Barbell)
3
3-5 reps
3B
Neck Curl
3
15-25 reps
4
Hanging Leg Raise
2
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
1B
Lat Pulldown (Neutral Grip)
3
6-8 reps
2A
Cable Crossover
3
10-12 reps
2B
Seated Row (Cable)
3
8-10 reps
3A
Shrug (Barbell)
3
3-5 reps
3B
Neck Curl
3
15-25 reps
4
Hanging Leg Raise
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3A
Leg Curl
3
6-8 reps
3B
Leg Extension
3
6-8 reps
4
Hanging Leg Raise
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3A
Leg Curl
3
6-8 reps
3B
Leg Extension
3
6-8 reps
4
Hanging Leg Raise
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3A
Leg Curl
3
6-8 reps
3B
Leg Extension
3
6-8 reps
4
Hanging Leg Raise
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3A
Leg Curl
3
6-8 reps
3B
Leg Extension
3
6-8 reps
4
Hanging Leg Raise
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3A
Leg Curl
3
6-8 reps
3B
Leg Extension
3
6-8 reps
4
Hanging Leg Raise
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3A
Leg Curl
3
6-8 reps
3B
Leg Extension
3
6-8 reps
4
Hanging Leg Raise
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3A
Leg Curl
3
6-8 reps
3B
Leg Extension
3
6-8 reps
4
Hanging Leg Raise
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3A
Leg Curl
3
6-8 reps
3B
Leg Extension
3
6-8 reps
4
Hanging Leg Raise
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3A
Leg Curl
3
6-8 reps
3B
Leg Extension
3
6-8 reps
4
Hanging Leg Raise
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3A
Leg Curl
3
6-8 reps
3B
Leg Extension
3
6-8 reps
4
Hanging Leg Raise
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3A
Leg Curl
3
6-8 reps
3B
Leg Extension
3
6-8 reps
4
Hanging Leg Raise
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3A
Leg Curl
3
6-8 reps
3B
Leg Extension
3
6-8 reps
4
Hanging Leg Raise
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
2A
Overhead Tricep Extension (Cable)
3
6-8 reps
2B
Bayesian Curl
3
8-10 reps
3A
Tricep Pushdown (Cable)
3
25-50 reps
3B
Preacher Curl (Barbell)
3
25-50 reps
4A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
4B
Lateral Raise (Cable)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
2A
Overhead Tricep Extension (Cable)
3
6-8 reps
2B
Bayesian Curl
3
8-10 reps
3A
Tricep Pushdown (Cable)
3
25-50 reps
3B
Preacher Curl (Barbell)
3
25-50 reps
4A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
4B
Lateral Raise (Cable)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
2A
Overhead Tricep Extension (Cable)
3
6-8 reps
2B
Bayesian Curl
3
8-10 reps
3A
Tricep Pushdown (Cable)
3
25-50 reps
3B
Preacher Curl (Barbell)
3
25-50 reps
4A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
4B
Lateral Raise (Cable)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
2A
Overhead Tricep Extension (Cable)
3
6-8 reps
2B
Bayesian Curl
3
8-10 reps
3A
Tricep Pushdown (Cable)
3
25-50 reps
3B
Preacher Curl (Barbell)
3
25-50 reps
4A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
4B
Lateral Raise (Cable)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
2A
Overhead Tricep Extension (Cable)
3
6-8 reps
2B
Bayesian Curl
3
8-10 reps
3A
Tricep Pushdown (Cable)
3
25-50 reps
3B
Preacher Curl (Barbell)
3
25-50 reps
4A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
4B
Lateral Raise (Cable)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
2A
Overhead Tricep Extension (Cable)
3
6-8 reps
2B
Bayesian Curl
3
8-10 reps
3A
Tricep Pushdown (Cable)
3
25-50 reps
3B
Preacher Curl (Barbell)
3
25-50 reps
4A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
4B
Lateral Raise (Cable)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
2A
Overhead Tricep Extension (Cable)
3
6-8 reps
2B
Bayesian Curl
3
8-10 reps
3A
Tricep Pushdown (Cable)
3
25-50 reps
3B
Preacher Curl (Barbell)
3
25-50 reps
4A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
4B
Lateral Raise (Cable)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
2A
Overhead Tricep Extension (Cable)
3
6-8 reps
2B
Bayesian Curl
3
8-10 reps
3A
Tricep Pushdown (Cable)
3
25-50 reps
3B
Preacher Curl (Barbell)
3
25-50 reps
4A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
4B
Lateral Raise (Cable)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
2A
Overhead Tricep Extension (Cable)
3
6-8 reps
2B
Bayesian Curl
3
8-10 reps
3A
Tricep Pushdown (Cable)
3
25-50 reps
3B
Preacher Curl (Barbell)
3
25-50 reps
4A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
4B
Lateral Raise (Cable)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
2A
Overhead Tricep Extension (Cable)
3
6-8 reps
2B
Bayesian Curl
3
8-10 reps
3A
Tricep Pushdown (Cable)
3
25-50 reps
3B
Preacher Curl (Barbell)
3
25-50 reps
4A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
4B
Lateral Raise (Cable)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
2A
Overhead Tricep Extension (Cable)
3
6-8 reps
2B
Bayesian Curl
3
8-10 reps
3A
Tricep Pushdown (Cable)
3
25-50 reps
3B
Preacher Curl (Barbell)
3
25-50 reps
4A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
4B
Lateral Raise (Cable)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
2A
Overhead Tricep Extension (Cable)
3
6-8 reps
2B
Bayesian Curl
3
8-10 reps
3A
Tricep Pushdown (Cable)
3
25-50 reps
3B
Preacher Curl (Barbell)
3
25-50 reps
4A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
4B
Lateral Raise (Cable)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
2A
Lat Pulldown (Single Arm)
3
12-15 reps
2B
Cable Crossover
3
15-25 reps
3
Single Arm Iso Row
3
12-15 reps
4A
Power Shrug
3
15-25 reps
4B
Neck Curl
3
15-25 reps
5
Hanging Leg Raise
2
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
2A
Lat Pulldown (Single Arm)
3
12-15 reps
2B
Cable Crossover
3
15-25 reps
3
Single Arm Iso Row
3
12-15 reps
4A
Power Shrug
3
15-25 reps
4B
Neck Curl
3
15-25 reps
5
Hanging Leg Raise
2
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
2A
Lat Pulldown (Single Arm)
3
12-15 reps
2B
Cable Crossover
3
15-25 reps
3
Single Arm Iso Row
3
12-15 reps
4A
Power Shrug
3
15-25 reps
4B
Neck Curl
3
15-25 reps
5
Hanging Leg Raise
2
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
2A
Lat Pulldown (Single Arm)
3
12-15 reps
2B
Cable Crossover
3
15-25 reps
3
Single Arm Iso Row
3
12-15 reps
4A
Power Shrug
3
15-25 reps
4B
Neck Curl
3
15-25 reps
5
Hanging Leg Raise
2
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
2A
Lat Pulldown (Single Arm)
3
12-15 reps
2B
Cable Crossover
3
15-25 reps
3
Single Arm Iso Row
3
12-15 reps
4A
Power Shrug
3
15-25 reps
4B
Neck Curl
3
15-25 reps
5
Hanging Leg Raise
2
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
2A
Lat Pulldown (Single Arm)
3
12-15 reps
2B
Cable Crossover
3
15-25 reps
3
Single Arm Iso Row
3
12-15 reps
4A
Power Shrug
3
15-25 reps
4B
Neck Curl
3
15-25 reps
5
Hanging Leg Raise
2
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
2A
Lat Pulldown (Single Arm)
3
12-15 reps
2B
Cable Crossover
3
15-25 reps
3
Single Arm Iso Row
3
12-15 reps
4A
Power Shrug
3
15-25 reps
4B
Neck Curl
3
15-25 reps
5
Hanging Leg Raise
2
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
2A
Lat Pulldown (Single Arm)
3
12-15 reps
2B
Cable Crossover
3
15-25 reps
3
Single Arm Iso Row
3
12-15 reps
4A
Power Shrug
3
15-25 reps
4B
Neck Curl
3
15-25 reps
5
Hanging Leg Raise
2
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
2A
Lat Pulldown (Single Arm)
3
12-15 reps
2B
Cable Crossover
3
15-25 reps
3
Single Arm Iso Row
3
12-15 reps
4A
Power Shrug
3
15-25 reps
4B
Neck Curl
3
15-25 reps
5
Hanging Leg Raise
2
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
2A
Lat Pulldown (Single Arm)
3
12-15 reps
2B
Cable Crossover
3
15-25 reps
3
Single Arm Iso Row
3
12-15 reps
4A
Power Shrug
3
15-25 reps
4B
Neck Curl
3
15-25 reps
5
Hanging Leg Raise
2
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
2A
Lat Pulldown (Single Arm)
3
12-15 reps
2B
Cable Crossover
3
15-25 reps
3
Single Arm Iso Row
3
12-15 reps
4A
Power Shrug
3
15-25 reps
4B
Neck Curl
3
15-25 reps
5
Hanging Leg Raise
2
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12-15 reps
2A
Lat Pulldown (Single Arm)
3
12-15 reps
2B
Cable Crossover
3
15-25 reps
3
Single Arm Iso Row
3
12-15 reps
4A
Power Shrug
3
15-25 reps
4B
Neck Curl
3
15-25 reps
5
Hanging Leg Raise
2
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
25 reps
2
Hyperextension
3
15-25 reps
3A
Lying Leg Curl
3
12-15 reps
3B
Leg Extension
3
15-25 reps
4
Hanging Leg Raise
2
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
25 reps
2
Hyperextension
3
15-25 reps
3A
Lying Leg Curl
3
12-15 reps
3B
Leg Extension
3
15-25 reps
4
Hanging Leg Raise
2
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
25 reps
2
Hyperextension
3
15-25 reps
3A
Lying Leg Curl
3
12-15 reps
3B
Leg Extension
3
15-25 reps
4
Hanging Leg Raise
2
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
25 reps
2
Hyperextension
3
15-25 reps
3A
Lying Leg Curl
3
12-15 reps
3B
Leg Extension
3
15-25 reps
4
Hanging Leg Raise
2
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
25 reps
2
Hyperextension
3
15-25 reps
3A
Lying Leg Curl
3
12-15 reps
3B
Leg Extension
3
15-25 reps
4
Hanging Leg Raise
2
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
25 reps
2
Hyperextension
3
15-25 reps
3A
Lying Leg Curl
3
12-15 reps
3B
Leg Extension
3
15-25 reps
4
Hanging Leg Raise
2
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
25 reps
2
Hyperextension
3
15-25 reps
3A
Lying Leg Curl
3
12-15 reps
3B
Leg Extension
3
15-25 reps
4
Hanging Leg Raise
2
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
25 reps
2
Hyperextension
3
15-25 reps
3A
Lying Leg Curl
3
12-15 reps
3B
Leg Extension
3
15-25 reps
4
Hanging Leg Raise
2
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
25 reps
2
Hyperextension
3
15-25 reps
3A
Lying Leg Curl
3
12-15 reps
3B
Leg Extension
3
15-25 reps
4
Hanging Leg Raise
2
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
25 reps
2
Hyperextension
3
15-25 reps
3A
Lying Leg Curl
3
12-15 reps
3B
Leg Extension
3
15-25 reps
4
Hanging Leg Raise
2
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
25 reps
2
Hyperextension
3
15-25 reps
3A
Lying Leg Curl
3
12-15 reps
3B
Leg Extension
3
15-25 reps
4
Hanging Leg Raise
2
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
25 reps
2
Hyperextension
3
15-25 reps
3A
Lying Leg Curl
3
12-15 reps
3B
Leg Extension
3
15-25 reps
4
Hanging Leg Raise
2
12-15 reps
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
1B
Lat Pulldown (Neutral Grip)
3 Sets
6-8 Reps
2A
Cable Crossover
3 Sets
10-12 Reps
2B
Seated Row (Cable)
3 Sets
8-10 Reps
3A
Shrug (Barbell)
3 Sets
3-5 Reps
3B
Neck Curl
3 Sets
15-25 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
6-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3A
Leg Curl
3 Sets
6-8 Reps
3B
Leg Extension
3 Sets
6-8 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
2A
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
2B
Bayesian Curl
3 Sets
8-10 Reps
3A
Tricep Pushdown (Cable)
3 Sets
25-50 Reps
3B
Preacher Curl (Barbell)
3 Sets
25-50 Reps
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
4B
Lateral Raise (Cable)
3 Sets
12-15 Reps
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
12-15 Reps
2A
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
2B
Cable Crossover
3 Sets
15-25 Reps
3
Single Arm Iso Row
3 Sets
12-15 Reps
4A
Power Shrug
3 Sets
15-25 Reps
4B
Neck Curl
3 Sets
15-25 Reps
5
Hanging Leg Raise
2 Sets
12-15 Reps
Day 5
1
Leg Press (45 Degrees)
3 Sets
25 Reps
2
Hyperextension
3 Sets
15-25 Reps
3A
Lying Leg Curl
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
15-25 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps