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BoostcampPNG

Upper Lower 4 day Beginner

by Farrukh Khan
21 athletes joined
5.0
(1 rating)

Program Description

Simple upper lower - some excercises are duplicated in case you don’t have that equipment

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 25, 2024 09:25
  • Last Edited
    Sep 01, 2024 09:03
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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
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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
1
Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Hip Thrust (Dumbbell)
4
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
Leg Raise (Captain's Chair)
4
-
10
Abs Crunch (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Hip Thrust (Dumbbell)
4
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
Leg Raise (Captain's Chair)
4
-
10
Abs Crunch (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Hip Thrust (Dumbbell)
4
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
Leg Raise (Captain's Chair)
4
-
10
Abs Crunch (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Hip Thrust (Dumbbell)
4
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
Leg Raise (Captain's Chair)
4
-
10
Abs Crunch (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Hip Thrust (Dumbbell)
4
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
Leg Raise (Captain's Chair)
4
-
10
Abs Crunch (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Hip Thrust (Dumbbell)
4
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
Leg Raise (Captain's Chair)
4
-
10
Abs Crunch (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Hip Thrust (Dumbbell)
4
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
Leg Raise (Captain's Chair)
4
-
10
Abs Crunch (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Hip Thrust (Dumbbell)
4
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
Leg Raise (Captain's Chair)
4
-
10
Abs Crunch (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Hip Thrust (Dumbbell)
4
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
Leg Raise (Captain's Chair)
4
-
10
Abs Crunch (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Hip Thrust (Dumbbell)
4
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
Leg Raise (Captain's Chair)
4
-
10
Abs Crunch (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Hip Thrust (Dumbbell)
4
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
Leg Raise (Captain's Chair)
4
-
10
Abs Crunch (Weighted)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Hip Thrust (Dumbbell)
4
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
Leg Raise (Captain's Chair)
4
-
10
Abs Crunch (Weighted)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
5
Lat Pulldown
3
-
6
Behind Body cable lat Raise
3
-
7
Reverse cable fly
3
-
8
Upright Row (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
5
Lat Pulldown
3
-
6
Behind Body cable lat Raise
3
-
7
Reverse cable fly
3
-
8
Upright Row (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
5
Lat Pulldown
3
-
6
Behind Body cable lat Raise
3
-
7
Reverse cable fly
3
-
8
Upright Row (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
5
Lat Pulldown
3
-
6
Behind Body cable lat Raise
3
-
7
Reverse cable fly
3
-
8
Upright Row (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
5
Lat Pulldown
3
-
6A
Lying Tricep Extension (Barbell)
3
-
6B
Bench Press (Close Grip)
3
-
7
Rocking Pushdown
3
-
8
Behind Body cable lat Raise
3
-
9
Reverse cable fly
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
5
Lat Pulldown
3
-
6A
Lying Tricep Extension (Barbell)
3
-
6B
Bench Press (Close Grip)
3
-
7
Rocking Pushdown
3
-
8
Behind Body cable lat Raise
3
-
9
Reverse cable fly
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
5
Lat Pulldown
3
-
6A
Lying Tricep Extension (Barbell)
3
-
6B
Bench Press (Close Grip)
3
-
7
Rocking Pushdown
3
-
8
Behind Body cable lat Raise
3
-
9
Reverse cable fly
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
5
Lat Pulldown
3
-
6A
Lying Tricep Extension (Barbell)
3
-
6B
Bench Press (Close Grip)
3
-
7
Rocking Pushdown
3
-
8
Behind Body cable lat Raise
3
-
9
Reverse cable fly
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
5
Lat Pulldown
3
-
6A
Lying Tricep Extension (Barbell)
3
-
6B
Bench Press (Close Grip)
3
-
7
Rocking Pushdown
3
-
8
Behind Body cable lat Raise
3
-
9
Reverse cable fly
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
5
Lat Pulldown
3
-
6A
Lying Tricep Extension (Barbell)
3
-
6B
Bench Press (Close Grip)
3
-
7
Rocking Pushdown
3
-
8
Behind Body cable lat Raise
3
-
9
Reverse cable fly
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
5
Lat Pulldown
3
-
6A
Lying Tricep Extension (Barbell)
3
-
6B
Bench Press (Close Grip)
3
-
7
Rocking Pushdown
3
-
8
Behind Body cable lat Raise
3
-
9
Reverse cable fly
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Bent Over Row (Barbell)
3
-
5
Lat Pulldown
3
-
6A
Lying Tricep Extension (Barbell)
3
-
6B
Bench Press (Close Grip)
3
-
7
Rocking Pushdown
3
-
8
Behind Body cable lat Raise
3
-
9
Reverse cable fly
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Hammer Curl
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Rocking Pushdown
3
-
7
Lunge (Dumbbell)
4
-
8
Lying Leg Raise
4
-
9
Leg Raise (Captain's Chair)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Hammer Curl
3
-
5
Overhead Tricep Extension (Cable)
3
-
6A
Lying Tricep Extension (Barbell)
3
-
6B
Bench Press (Close Grip)
3
-
7
Rocking Pushdown
3
-
8
Lunge (Dumbbell)
4
-
9
Lying Leg Raise
4
-
10
Leg Raise (Captain's Chair)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Hammer Curl
3
-
5
Overhead Tricep Extension (Cable)
3
-
6A
Lying Tricep Extension (Barbell)
3
-
6B
Bench Press (Close Grip)
3
-
7
Rocking Pushdown
3
-
8
Lunge (Dumbbell)
4
-
9
Lying Leg Raise
4
-
10
Leg Raise (Captain's Chair)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Hammer Curl
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Rocking Pushdown
3
-
7
Lunge (Dumbbell)
4
-
8
Lying Leg Raise
4
-
9
Leg Raise (Captain's Chair)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Lunge (Dumbbell)
4
-
5
Hammer Curl
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lying Leg Raise
4
-
8
Leg Raise (Captain's Chair)
4
-
9
Plank
3
-
10
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Lunge (Dumbbell)
4
-
5
Hammer Curl
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lying Leg Raise
4
-
8
Leg Raise (Captain's Chair)
4
-
9
Plank
3
-
10
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Lunge (Dumbbell)
4
-
5
Hammer Curl
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lying Leg Raise
4
-
8
Leg Raise (Captain's Chair)
4
-
9
Plank
3
-
10
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Lunge (Dumbbell)
4
-
5
Hammer Curl
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lying Leg Raise
4
-
8
Leg Raise (Captain's Chair)
4
-
9
Plank
3
-
10
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Lunge (Dumbbell)
4
-
5
Hammer Curl
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lying Leg Raise
4
-
8
Leg Raise (Captain's Chair)
4
-
9
Plank
3
-
10
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Lunge (Dumbbell)
4
-
5
Hammer Curl
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lying Leg Raise
4
-
8
Leg Raise (Captain's Chair)
4
-
9
Plank
3
-
10
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Lunge (Dumbbell)
4
-
5
Hammer Curl
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lying Leg Raise
4
-
8
Leg Raise (Captain's Chair)
4
-
9
Plank
3
-
10
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Press
4
-
4
Lunge (Dumbbell)
4
-
5
Hammer Curl
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Lying Leg Raise
4
-
8
Leg Raise (Captain's Chair)
4
-
9
Plank
3
-
10
Sit Up
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Inverted Row
3
-
4
Dumbbell Row
2
-
5A
Lying Tricep Extension (Barbell)
3
-
5B
Bench Press (Close Grip)
3
-
6
Rocking Pushdown
3
-
7
Behind Body cable lat Raise
3
-
8
Reverse cable fly
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Inverted Row
3
-
4
Dumbbell Row
2
-
5A
Lying Tricep Extension (Barbell)
3
-
5B
Bench Press (Close Grip)
3
-
6
Rocking Pushdown
3
-
7
Behind Body cable lat Raise
3
-
8
Reverse cable fly
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Inverted Row
3
-
4
Dumbbell Row
2
-
5A
Lying Tricep Extension (Barbell)
3
-
5B
Bench Press (Close Grip)
3
-
6
Rocking Pushdown
3
-
7
Behind Body cable lat Raise
3
-
8
Reverse cable fly
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Inverted Row
3
-
4
Dumbbell Row
2
-
5A
Lying Tricep Extension (Barbell)
3
-
5B
Bench Press (Close Grip)
3
-
6
Rocking Pushdown
3
-
7
Behind Body cable lat Raise
3
-
8
Reverse cable fly
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Inverted Row
3
-
4
Dumbbell Row
2
-
5A
Lying Tricep Extension (Barbell)
3
-
5B
Bench Press (Close Grip)
3
-
6
Rocking Pushdown
3
-
7
Behind Body cable lat Raise
3
-
8
Reverse cable fly
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Inverted Row
3
-
4
Dumbbell Row
2
-
5A
Lying Tricep Extension (Barbell)
3
-
5B
Bench Press (Close Grip)
3
-
6
Rocking Pushdown
3
-
7
Behind Body cable lat Raise
3
-
8
Reverse cable fly
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Inverted Row
3
-
4
Dumbbell Row
2
-
5A
Lying Tricep Extension (Barbell)
3
-
5B
Bench Press (Close Grip)
3
-
6
Rocking Pushdown
3
-
7
Behind Body cable lat Raise
3
-
8
Reverse cable fly
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Inverted Row
3
-
4
Dumbbell Row
2
-
5A
Lying Tricep Extension (Barbell)
3
-
5B
Bench Press (Close Grip)
3
-
6
Rocking Pushdown
3
-
7
Behind Body cable lat Raise
3
-
8
Reverse cable fly
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Inverted Row
3
-
4
Dumbbell Row
2
-
5A
Lying Tricep Extension (Barbell)
3
-
5B
Bench Press (Close Grip)
3
-
6
Rocking Pushdown
3
-
7
Behind Body cable lat Raise
3
-
8
Reverse cable fly
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Inverted Row
3
-
4
Dumbbell Row
2
-
5A
Lying Tricep Extension (Barbell)
3
-
5B
Bench Press (Close Grip)
3
-
6
Rocking Pushdown
3
-
7
Behind Body cable lat Raise
3
-
8
Reverse cable fly
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Inverted Row
3
-
4
Dumbbell Row
2
-
5A
Lying Tricep Extension (Barbell)
3
-
5B
Bench Press (Close Grip)
3
-
6
Rocking Pushdown
3
-
7
Behind Body cable lat Raise
3
-
8
Reverse cable fly
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Inverted Row
3
-
4
Dumbbell Row
2
-
5A
Lying Tricep Extension (Barbell)
3
-
5B
Bench Press (Close Grip)
3
-
6
Rocking Pushdown
3
-
7
Behind Body cable lat Raise
3
-
8
Reverse cable fly
3
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
-
2
Bench Press (Dumbbell)
3 Sets
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
-
4
Bent Over Row (Barbell)
3 Sets
-
5
Lat Pulldown
3 Sets
-
6
Behind Body cable lat Raise
3 Sets
-
7
Reverse cable fly
3 Sets
-
8
Upright Row (Dumbbell)
3 Sets
-
Day 1
1
Deadlift (Barbell)
4 Sets
-
2
Front Squat (Barbell)
4 Sets
-
3
Leg Curl
4 Sets
-
4
Leg Extension
4 Sets
-
5
Hip Thrust (Dumbbell)
4 Sets
-
6
Bulgarian Split Squat (Dumbbell)
3 Sets
-
7
Overhead Tricep Extension (Cable)
3 Sets
-
8
Preacher Curl (Dumbbell)
3 Sets
-
9
Leg Raise (Captain's Chair)
4 Sets
-
10
Abs Crunch (Weighted)
4 Sets
-
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Inverted Row
3 Sets
-
4
Dumbbell Row
2 Sets
-
5A
Lying Tricep Extension (Barbell)
3 Sets
-
5B
Bench Press (Close Grip)
3 Sets
-
6
Rocking Pushdown
3 Sets
-
7
Behind Body cable lat Raise
3 Sets
-
8
Reverse cable fly
3 Sets
-
Day 3
1
Squat (Smith Machine)
4 Sets
-
2
Romanian Deadlift (Barbell)
4 Sets
-
3
Leg Press
4 Sets
-
4
Hammer Curl
3 Sets
-
5
Overhead Tricep Extension (Cable)
3 Sets
-
6
Rocking Pushdown
3 Sets
-
7
Lunge (Dumbbell)
4 Sets
-
8
Lying Leg Raise
4 Sets
-
9
Leg Raise (Captain's Chair)
4 Sets
-