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Upper Lower Strength Hypertrophy

by Sergio Lacayo

Program Description

Cut intensely, train strength and hyper

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 04, 2025 03:05
  • Last Edited
    Feb 04, 2025 03:45
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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
Bench Press (Barbell)
3
6-8 reps
80%
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Barbell Row
3
6-8 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Dip (Weighted)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Barbell Row
3
6-8 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Dip (Weighted)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Barbell Row
3
6-8 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Dip (Weighted)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Barbell Row
3
6-8 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Dip (Weighted)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Barbell Row
3
6-8 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Dip (Weighted)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Barbell Row
3
6-8 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Dip (Weighted)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Barbell Row
3
6-8 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Dip (Weighted)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Barbell Row
3
6-8 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Dip (Weighted)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Barbell Row
3
6-8 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Dip (Weighted)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Barbell Row
3
6-8 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Dip (Weighted)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Barbell Row
3
6-8 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Dip (Weighted)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Barbell Row
3
6-8 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Dip (Weighted)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Barbell Row
3
6-8 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Dip (Weighted)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Barbell Row
3
6-8 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Dip (Weighted)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Barbell Row
3
6-8 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Dip (Weighted)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Barbell Row
3
6-8 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Dip (Weighted)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
80%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lunge (Barbell)
2
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
80%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lunge (Barbell)
2
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
80%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lunge (Barbell)
2
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
80%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lunge (Barbell)
2
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
80%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lunge (Barbell)
2
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
80%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lunge (Barbell)
2
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
80%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lunge (Barbell)
2
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
80%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lunge (Barbell)
2
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
80%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lunge (Barbell)
2
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
80%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lunge (Barbell)
2
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
80%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lunge (Barbell)
2
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
80%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lunge (Barbell)
2
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
80%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lunge (Barbell)
2
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
80%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lunge (Barbell)
2
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
80%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lunge (Barbell)
2
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
80%
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Lunge (Barbell)
2
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
65%
2
Lat Pulldown
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
65%
2
Lat Pulldown
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
65%
2
Lat Pulldown
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
65%
2
Lat Pulldown
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
65%
2
Lat Pulldown
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
65%
2
Lat Pulldown
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
65%
2
Lat Pulldown
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
65%
2
Lat Pulldown
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
65%
2
Lat Pulldown
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
65%
2
Lat Pulldown
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
65%
2
Lat Pulldown
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
65%
2
Lat Pulldown
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
65%
2
Lat Pulldown
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
65%
2
Lat Pulldown
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
65%
2
Lat Pulldown
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
65%
2
Lat Pulldown
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
65%
2
Leg Extension
4
15 reps
-
3
Leg Curl
4
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Hanging Knee Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
65%
2
Leg Extension
4
15 reps
-
3
Leg Curl
4
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Hanging Knee Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
65%
2
Leg Extension
4
15 reps
-
3
Leg Curl
4
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Hanging Knee Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
65%
2
Leg Extension
4
15 reps
-
3
Leg Curl
4
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Hanging Knee Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
65%
2
Leg Extension
4
15 reps
-
3
Leg Curl
4
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Hanging Knee Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
65%
2
Leg Extension
4
15 reps
-
3
Leg Curl
4
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Hanging Knee Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
65%
2
Leg Extension
4
15 reps
-
3
Leg Curl
4
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Hanging Knee Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
65%
2
Leg Extension
4
15 reps
-
3
Leg Curl
4
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Hanging Knee Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
65%
2
Leg Extension
4
15 reps
-
3
Leg Curl
4
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Hanging Knee Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
65%
2
Leg Extension
4
15 reps
-
3
Leg Curl
4
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Hanging Knee Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
65%
2
Leg Extension
4
15 reps
-
3
Leg Curl
4
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Hanging Knee Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
65%
2
Leg Extension
4
15 reps
-
3
Leg Curl
4
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Hanging Knee Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
65%
2
Leg Extension
4
15 reps
-
3
Leg Curl
4
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Hanging Knee Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
65%
2
Leg Extension
4
15 reps
-
3
Leg Curl
4
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Hanging Knee Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
65%
2
Leg Extension
4
15 reps
-
3
Leg Curl
4
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Hanging Knee Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
65%
2
Leg Extension
4
15 reps
-
3
Leg Curl
4
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Hanging Knee Raise
3
15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
80%
2
Chin-Up (Weighted)
3 Sets
6-8 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
4
Barbell Row
3 Sets
6-8 Reps
-
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
-
6
Dip (Weighted)
3 Sets
6-8 Reps
-
Day 2
1
Squat (Barbell)
2 Sets
6-8 Reps
80%
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
-
3
Lunge (Barbell)
2 Sets
10 Reps
-
4
Standing Calf Raise
4 Sets
12 Reps
-
5
Leg Raise (Captain's Chair)
3 Sets
12 Reps
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
65%
2
Lat Pulldown
3 Sets
10-12 Reps
-
3
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
4
Chest Supported Row (Machine)
3 Sets
10-12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
-
6
Tricep Extension (Cable)
3 Sets
12-15 Reps
-
Day 4
1
Leg Press
4 Sets
10-12 Reps
65%
2
Leg Extension
4 Sets
15 Reps
-
3
Leg Curl
4 Sets
15 Reps
-
4
Seated Calf Raise
4 Sets
15 Reps
-
5
Hanging Knee Raise
3 Sets
15 Reps
-