Program Description
I made this program for a cut after a bulk/powerlifting phase, to get a bit more aesthetic after focusing on strength. The program is a 4 day/week split , upper/lower: Upper (focus on push movement) Lower (focus on squat) Rest Upper (focus on pulling movements) Lower (focus on hinges) Rest Rest Feel free to rest whenever you want, but after legs, resting seems the most sensible choice. Volume will increase every 4 weeks. This is my template, feel free to adjust the number of sets according to your needs.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedNov 16, 2023 12:18
- Last EditedJun 03, 2024 02:28
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
1
Incline Bench Press (Barbell)
2
6-8 reps
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
3A
Lat Pulldown (Single Arm)
2
10-15 reps
3B
Single Arm Iso Row
2
10-15 reps
4A
Bicep Curl (Machine)
2
15-20 reps
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
5A
Lateral Raise (Cable)
2
10-20 reps
5B
Leg Raise (Captain's Chair)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
3A
Lat Pulldown (Single Arm)
2
10-15 reps
3B
Single Arm Iso Row
2
10-15 reps
4A
Bicep Curl (Machine)
2
15-20 reps
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
5A
Lateral Raise (Cable)
2
10-20 reps
5B
Leg Raise (Captain's Chair)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
3A
Lat Pulldown (Single Arm)
2
10-15 reps
3B
Single Arm Iso Row
2
10-15 reps
4A
Bicep Curl (Machine)
2
15-20 reps
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
5A
Lateral Raise (Cable)
2
10-20 reps
5B
Leg Raise (Captain's Chair)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
3A
Lat Pulldown (Single Arm)
2
10-15 reps
3B
Single Arm Iso Row
2
10-15 reps
4A
Bicep Curl (Machine)
2
15-20 reps
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
5A
Lateral Raise (Cable)
2
10-20 reps
5B
Leg Raise (Captain's Chair)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3A
Lat Pulldown (Single Arm)
2
10-15 reps
3B
Single Arm Iso Row
2
10-15 reps
4A
Bicep Curl (Machine)
2
15-20 reps
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
5A
Lateral Raise (Cable)
2
10-20 reps
5B
Leg Raise (Captain's Chair)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3A
Lat Pulldown (Single Arm)
2
10-15 reps
3B
Single Arm Iso Row
2
10-15 reps
4A
Bicep Curl (Machine)
2
15-20 reps
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
5A
Lateral Raise (Cable)
2
10-20 reps
5B
Leg Raise (Captain's Chair)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3A
Lat Pulldown (Single Arm)
2
10-15 reps
3B
Single Arm Iso Row
2
10-15 reps
4A
Bicep Curl (Machine)
2
15-20 reps
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
5A
Lateral Raise (Cable)
2
10-20 reps
5B
Leg Raise (Captain's Chair)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3A
Lat Pulldown (Single Arm)
2
10-15 reps
3B
Single Arm Iso Row
2
10-15 reps
4A
Bicep Curl (Machine)
2
15-20 reps
4B
Incline Tricep Extension (Dumbbell)
2
15-20 reps
5A
Lateral Raise (Cable)
2
10-20 reps
5B
Leg Raise (Captain's Chair)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3A
Lat Pulldown (Single Arm)
3
10-15 reps
3B
Single Arm Iso Row
3
10-15 reps
4A
Bicep Curl (Machine)
3
15-20 reps
4B
Incline Tricep Extension (Dumbbell)
3
15-20 reps
5A
Lateral Raise (Cable)
3
10-20 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3A
Lat Pulldown (Single Arm)
3
10-15 reps
3B
Single Arm Iso Row
3
10-15 reps
4A
Bicep Curl (Machine)
3
15-20 reps
4B
Incline Tricep Extension (Dumbbell)
3
15-20 reps
5A
Lateral Raise (Cable)
3
10-20 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3A
Lat Pulldown (Single Arm)
3
10-15 reps
3B
Single Arm Iso Row
3
10-15 reps
4A
Bicep Curl (Machine)
3
15-20 reps
4B
Incline Tricep Extension (Dumbbell)
3
15-20 reps
5A
Lateral Raise (Cable)
3
10-20 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3A
Lat Pulldown (Single Arm)
3
10-15 reps
3B
Single Arm Iso Row
3
10-15 reps
4A
Bicep Curl (Machine)
3
15-20 reps
4B
Incline Tricep Extension (Dumbbell)
3
15-20 reps
5A
Lateral Raise (Cable)
3
10-20 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
6-10 reps
2
Hip Thrust (Barbell)
2
10-12 reps
3A
Leg Curl
2
12-15 reps
3B
Leg Extension
2
12-15 reps
4A
Standing Calf Raise
2
15-20 reps
4B
Lying Leg Raise
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
6-10 reps
2
Hip Thrust (Barbell)
2
10-12 reps
3A
Leg Curl
2
12-15 reps
3B
Leg Extension
2
12-15 reps
4A
Standing Calf Raise
2
15-20 reps
4B
Lying Leg Raise
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
6-10 reps
2
Hip Thrust (Barbell)
2
10-12 reps
3A
Leg Curl
2
12-15 reps
3B
Leg Extension
2
12-15 reps
4A
Standing Calf Raise
2
15-20 reps
4B
Lying Leg Raise
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
6-10 reps
2
Hip Thrust (Barbell)
2
10-12 reps
3A
Leg Curl
2
12-15 reps
3B
Leg Extension
2
12-15 reps
4A
Standing Calf Raise
2
15-20 reps
4B
Lying Leg Raise
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
2
Hip Thrust (Barbell)
3
10-12 reps
3A
Leg Curl
2
12-15 reps
3B
Leg Extension
2
12-15 reps
4A
Standing Calf Raise
2
15-20 reps
4B
Lying Leg Raise
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
2
Hip Thrust (Barbell)
3
10-12 reps
3A
Leg Curl
2
12-15 reps
3B
Leg Extension
2
12-15 reps
4A
Standing Calf Raise
2
15-20 reps
4B
Lying Leg Raise
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
2
Hip Thrust (Barbell)
3
10-12 reps
3A
Leg Curl
2
12-15 reps
3B
Leg Extension
2
12-15 reps
4A
Standing Calf Raise
2
15-20 reps
4B
Lying Leg Raise
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
2
Hip Thrust (Barbell)
3
10-12 reps
3A
Leg Curl
2
12-15 reps
3B
Leg Extension
2
12-15 reps
4A
Standing Calf Raise
2
15-20 reps
4B
Lying Leg Raise
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
2
Hip Thrust (Barbell)
3
10-12 reps
3A
Leg Curl
3
12-15 reps
3B
Leg Extension
3
12-15 reps
4A
Standing Calf Raise
3
15-20 reps
4B
Lying Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
2
Hip Thrust (Barbell)
3
10-12 reps
3A
Leg Curl
3
12-15 reps
3B
Leg Extension
3
12-15 reps
4A
Standing Calf Raise
3
15-20 reps
4B
Lying Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
2
Hip Thrust (Barbell)
3
10-12 reps
3A
Leg Curl
3
12-15 reps
3B
Leg Extension
3
12-15 reps
4A
Standing Calf Raise
3
15-20 reps
4B
Lying Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
2
Hip Thrust (Barbell)
3
10-12 reps
3A
Leg Curl
3
12-15 reps
3B
Leg Extension
3
12-15 reps
4A
Standing Calf Raise
3
15-20 reps
4B
Lying Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
2
Seated Row (Cable)
2
8-12 reps
3A
Chest Press (Machine)
2
10-12 reps
3B
Shoulder Press (Machine)
2
10-12 reps
4A
Bicep Curl (Dumbbell)
2
10-15 reps
4B
Single Arm Tricep Extension (Cable)
2
10-15 reps
5A
Lateral Raise (Dumbbell)
2
10-20 reps
5B
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
2
Seated Row (Cable)
2
8-12 reps
3A
Chest Press (Machine)
2
10-12 reps
3B
Shoulder Press (Machine)
2
10-12 reps
4A
Bicep Curl (Dumbbell)
2
10-15 reps
4B
Single Arm Tricep Extension (Cable)
2
10-15 reps
5A
Lateral Raise (Dumbbell)
2
10-20 reps
5B
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
2
Seated Row (Cable)
2
8-12 reps
3A
Chest Press (Machine)
2
10-12 reps
3B
Shoulder Press (Machine)
2
10-12 reps
4A
Bicep Curl (Dumbbell)
2
10-15 reps
4B
Single Arm Tricep Extension (Cable)
2
10-15 reps
5A
Lateral Raise (Dumbbell)
2
10-20 reps
5B
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
2
Seated Row (Cable)
2
8-12 reps
3A
Chest Press (Machine)
2
10-12 reps
3B
Shoulder Press (Machine)
2
10-12 reps
4A
Bicep Curl (Dumbbell)
2
10-15 reps
4B
Single Arm Tricep Extension (Cable)
2
10-15 reps
5A
Lateral Raise (Dumbbell)
2
10-20 reps
5B
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
2
Seated Row (Cable)
3
8-12 reps
3A
Chest Press (Machine)
2
10-12 reps
3B
Shoulder Press (Machine)
2
10-12 reps
4A
Bicep Curl (Dumbbell)
2
10-15 reps
4B
Single Arm Tricep Extension (Cable)
2
10-15 reps
5A
Lateral Raise (Dumbbell)
2
10-20 reps
5B
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
2
Seated Row (Cable)
3
8-12 reps
3A
Chest Press (Machine)
2
10-12 reps
3B
Shoulder Press (Machine)
2
10-12 reps
4A
Bicep Curl (Dumbbell)
2
10-15 reps
4B
Single Arm Tricep Extension (Cable)
2
10-15 reps
5A
Lateral Raise (Dumbbell)
2
10-20 reps
5B
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
2
Seated Row (Cable)
3
8-12 reps
3A
Chest Press (Machine)
2
10-12 reps
3B
Shoulder Press (Machine)
2
10-12 reps
4A
Bicep Curl (Dumbbell)
2
10-15 reps
4B
Single Arm Tricep Extension (Cable)
2
10-15 reps
5A
Lateral Raise (Dumbbell)
2
10-20 reps
5B
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
2
Seated Row (Cable)
3
8-12 reps
3A
Chest Press (Machine)
2
10-12 reps
3B
Shoulder Press (Machine)
2
10-12 reps
4A
Bicep Curl (Dumbbell)
2
10-15 reps
4B
Single Arm Tricep Extension (Cable)
2
10-15 reps
5A
Lateral Raise (Dumbbell)
2
10-20 reps
5B
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
2
Seated Row (Cable)
3
8-12 reps
3A
Chest Press (Machine)
3
10-12 reps
3B
Shoulder Press (Machine)
3
10-12 reps
4A
Bicep Curl (Dumbbell)
3
10-15 reps
4B
Single Arm Tricep Extension (Cable)
3
10-15 reps
5A
Lateral Raise (Dumbbell)
3
10-20 reps
5B
Hanging Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
2
Seated Row (Cable)
3
8-12 reps
3A
Chest Press (Machine)
3
10-12 reps
3B
Shoulder Press (Machine)
3
10-12 reps
4A
Bicep Curl (Dumbbell)
3
10-15 reps
4B
Single Arm Tricep Extension (Cable)
3
10-15 reps
5A
Lateral Raise (Dumbbell)
3
10-20 reps
5B
Hanging Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
2
Seated Row (Cable)
3
8-12 reps
3A
Chest Press (Machine)
3
10-12 reps
3B
Shoulder Press (Machine)
3
10-12 reps
4A
Bicep Curl (Dumbbell)
3
10-15 reps
4B
Single Arm Tricep Extension (Cable)
3
10-15 reps
5A
Lateral Raise (Dumbbell)
3
10-20 reps
5B
Hanging Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
2
Seated Row (Cable)
3
8-12 reps
3A
Chest Press (Machine)
3
10-12 reps
3B
Shoulder Press (Machine)
3
10-12 reps
4A
Bicep Curl (Dumbbell)
3
10-15 reps
4B
Single Arm Tricep Extension (Cable)
3
10-15 reps
5A
Lateral Raise (Dumbbell)
3
10-20 reps
5B
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
2
Hack Squat
2
6-12 reps
3A
Leg Extension
2
12-15 reps
3B
Lying Leg Curl
2
12-15 reps
4A
Seated Calf Raise
2
15-20 reps
4B
Abs Crunch (Weighted)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
2
Hack Squat
2
6-12 reps
3A
Leg Extension
2
12-15 reps
3B
Lying Leg Curl
2
12-15 reps
4A
Seated Calf Raise
2
15-20 reps
4B
Abs Crunch (Weighted)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
2
Hack Squat
2
6-12 reps
3A
Leg Extension
2
12-15 reps
3B
Lying Leg Curl
2
12-15 reps
4A
Seated Calf Raise
2
15-20 reps
4B
Abs Crunch (Weighted)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
2
Hack Squat
2
6-12 reps
3A
Leg Extension
2
12-15 reps
3B
Lying Leg Curl
2
12-15 reps
4A
Seated Calf Raise
2
15-20 reps
4B
Abs Crunch (Weighted)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
2
Hack Squat
2
6-12 reps
3A
Leg Extension
2
12-15 reps
3B
Lying Leg Curl
2
12-15 reps
4A
Seated Calf Raise
2
15-20 reps
4B
Abs Crunch (Weighted)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
2
Hack Squat
2
6-12 reps
3A
Leg Extension
2
12-15 reps
3B
Lying Leg Curl
2
12-15 reps
4A
Seated Calf Raise
2
15-20 reps
4B
Abs Crunch (Weighted)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
2
Hack Squat
2
6-12 reps
3A
Leg Extension
2
12-15 reps
3B
Lying Leg Curl
2
12-15 reps
4A
Seated Calf Raise
2
15-20 reps
4B
Abs Crunch (Weighted)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
2
Hack Squat
2
6-12 reps
3A
Leg Extension
2
12-15 reps
3B
Lying Leg Curl
2
12-15 reps
4A
Seated Calf Raise
2
15-20 reps
4B
Abs Crunch (Weighted)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
2
Hack Squat
3
6-12 reps
3A
Leg Extension
3
12-15 reps
3B
Lying Leg Curl
3
12-15 reps
4A
Seated Calf Raise
3
15-20 reps
4B
Abs Crunch (Weighted)
3
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
2
Leg Press (45 Degrees)
3
8-12 reps
3A
Leg Extension
3
12-15 reps
3B
Lying Leg Curl
3
12-15 reps
4A
Seated Calf Raise
3
15-20 reps
4B
Abs Crunch (Weighted)
3
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
2
Leg Press (45 Degrees)
3
8-12 reps
3A
Leg Extension
3
12-15 reps
3B
Lying Leg Curl
3
12-15 reps
4A
Seated Calf Raise
3
15-20 reps
4B
Abs Crunch (Weighted)
3
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
2
Leg Press (45 Degrees)
3
8-12 reps
3A
Leg Extension
3
12-15 reps
3B
Lying Leg Curl
3
12-15 reps
4A
Seated Calf Raise
3
15-20 reps
4B
Abs Crunch (Weighted)
3
15-20 reps
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)2 Sets
6-8 Reps
2
Seated Shoulder Press (Dumbbell)2 Sets
8-12 Reps
3A
Lat Pulldown (Single Arm)2 Sets
10-15 Reps
3B
Single Arm Iso Row2 Sets
10-15 Reps
4A
Bicep Curl (Machine)2 Sets
15-20 Reps
4B
Incline Tricep Extension (Dumbbell)2 Sets
15-20 Reps
5A
Lateral Raise (Cable)2 Sets
10-20 Reps
5B
Leg Raise (Captain's Chair)2 Sets
AMRAP
Day 2
1
Safety Bar Squat2 Sets
6-10 Reps
2
Hip Thrust (Barbell)2 Sets
10-12 Reps
3A
Leg Curl2 Sets
12-15 Reps
3B
Leg Extension2 Sets
12-15 Reps
4A
Standing Calf Raise2 Sets
15-20 Reps
4B
Lying Leg Raise2 Sets
AMRAP
Day 3
1
Pull-Up (Bodyweight)3 Sets
AMRAP
2
Seated Row (Cable)2 Sets
8-12 Reps
3A
Chest Press (Machine)2 Sets
10-12 Reps
3B
Shoulder Press (Machine)2 Sets
10-12 Reps
4A
Bicep Curl (Dumbbell)2 Sets
10-15 Reps
4B
Single Arm Tricep Extension (Cable)2 Sets
10-15 Reps
5A
Lateral Raise (Dumbbell)2 Sets
10-20 Reps
5B
Hanging Leg Raise2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)2 Sets
3-6 Reps
2
Hack Squat2 Sets
6-12 Reps
3A
Leg Extension2 Sets
12-15 Reps
3B
Lying Leg Curl2 Sets
12-15 Reps
4A
Seated Calf Raise2 Sets
15-20 Reps
4B
Abs Crunch (Weighted)2 Sets
15-20 Reps