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Upper Lower Hugeness

by Kikito L.
7 athletes joined

Program Description

Hugeness

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 09, 2024 06:33
  • Last Edited
    Aug 02, 2024 02:14
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
4-8 reps
-
2B
Pull-Up (Weighted)
3
4-8 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Extension (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
4-8 reps
-
2B
Pull-Up (Weighted)
3
4-8 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Extension (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
4-8 reps
-
2B
Pull-Up (Weighted)
3
4-8 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Extension (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
4-8 reps
-
2B
Pull-Up (Weighted)
3
4-8 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Extension (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
4-8 reps
-
2B
Pull-Up (Weighted)
3
4-8 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Extension (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
4-8 reps
-
2B
Pull-Up (Weighted)
3
4-8 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Extension (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
4-8 reps
-
2B
Pull-Up (Weighted)
3
4-8 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Extension (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
4-8 reps
-
2B
Pull-Up (Weighted)
3
4-8 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Extension (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
4-8 reps
-
2B
Pull-Up (Weighted)
3
4-8 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Extension (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
4-8 reps
-
2B
Pull-Up (Weighted)
3
4-8 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Extension (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
4-8 reps
-
2B
Pull-Up (Weighted)
3
4-8 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Extension (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3-5 reps
3-5 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
4-8 reps
-
2B
Pull-Up (Weighted)
3
4-8 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Chest Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Extension (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
-
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5
Decline Crunch (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
-
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5
Decline Crunch (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
-
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5
Decline Crunch (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
-
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5
Decline Crunch (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
-
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5
Decline Crunch (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
-
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5
Decline Crunch (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
-
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5
Decline Crunch (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
-
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5
Decline Crunch (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
-
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5
Decline Crunch (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
-
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5
Decline Crunch (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
-
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5
Decline Crunch (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3-5 reps
3-5 reps
RPE 9
-
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5
Decline Crunch (Weighted)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6A
Bayesian Curl
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6A
Bayesian Curl
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6A
Bayesian Curl
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6A
Bayesian Curl
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6A
Bayesian Curl
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6A
Bayesian Curl
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6A
Bayesian Curl
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6A
Bayesian Curl
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6A
Bayesian Curl
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6A
Bayesian Curl
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6A
Bayesian Curl
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6A
Bayesian Curl
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5B
Dragon Flag
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5B
Dragon Flag
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5B
Dragon Flag
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5B
Dragon Flag
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5B
Dragon Flag
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5B
Dragon Flag
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5B
Dragon Flag
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5B
Dragon Flag
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5B
Dragon Flag
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5B
Dragon Flag
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5B
Dragon Flag
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Leg Press Calf Raises
3
2
8-12 reps
-
-
-
5B
Dragon Flag
3
6-12 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Bench Press (Barbell)
3 Sets
4-8 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
4
Seated Row (Cable)
3 Sets
10-15 Reps
-
5
Lateral Raise (Cable)
4 Sets
8-15 Reps
-
6A
Bayesian Curl
3 Sets
8-15 Reps
-
6B
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
-
Day 4
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
-
3
Leg Extension
3 Sets
10-15 Reps
-
4
Leg Curl
3 Sets
10-15 Reps
-
5A
Leg Press Calf Raises
3 Sets
2 Sets
8-12 Reps
-
-
-
5B
Dragon Flag
3 Sets
6-12 Reps
-
Day 2
1
High Bar Squat (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@9
-
2
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
@9
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
-
4
Leg Press Calf Raises
3 Sets
2 Sets
8-12 Reps
-
-
-
5
Decline Crunch (Weighted)
3 Sets
6-12 Reps
-
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3-5 Reps
3-5 Reps
@9
-
2A
Overhead Press (Barbell)
3 Sets
4-8 Reps
-
2B
Pull-Up (Weighted)
3 Sets
4-8 Reps
-
3A
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
3B
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
-
4A
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
-
4B
Tricep Extension (Dumbbell)
3 Sets
6-12 Reps
-
5
Lateral Raise (Machine)
4 Sets
10-15 Reps
-