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BoostcampPNG

Upper Lower Split

by Ali S.
3 athletes joined

Program Description

Maximize muscle hypertrophy

Program Overview

  • Program Length
    12 weeks
  • Created
    Dec 24, 2023 05:02
  • Last Edited
    Feb 03, 2025 11:21

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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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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)
3
8-15 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8-10
3
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
8-15 reps
RPE 8-10
5
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8-10
8
Bicep Curl (Cable)
3
8-15 reps
RPE 8-10
9
Shoulder Press (Machine)
3
8-10 reps
-
10
Lateral Raise (Cable)
3
8-10 reps
-
11
Rear Delt Fly (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-15 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8-10
3
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
8-15 reps
RPE 8-10
5
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8-10
8
Bicep Curl (Cable)
3
8-15 reps
RPE 8-10
9
Shoulder Press (Machine)
3
8-10 reps
-
10
Lateral Raise (Cable)
3
8-10 reps
-
11
Rear Delt Fly (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-15 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8-10
3
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
8-15 reps
RPE 8-10
5
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8-10
8
Bicep Curl (Cable)
3
8-15 reps
RPE 8-10
9
Shoulder Press (Machine)
3
8-10 reps
-
10
Lateral Raise (Cable)
3
8-10 reps
-
11
Rear Delt Fly (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-15 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8-10
3
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
8-15 reps
RPE 8-10
5
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8-10
8
Bicep Curl (Cable)
3
8-15 reps
RPE 8-10
9
Shoulder Press (Machine)
3
8-10 reps
-
10
Lateral Raise (Cable)
3
8-10 reps
-
11
Rear Delt Fly (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-15 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8-10
3
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
8-15 reps
RPE 8-10
5
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8-10
8
Bicep Curl (Cable)
3
8-15 reps
RPE 8-10
9
Shoulder Press (Machine)
3
8-10 reps
-
10
Lateral Raise (Cable)
3
8-10 reps
-
11
Rear Delt Fly (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-15 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8-10
3
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
8-15 reps
RPE 8-10
5
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8-10
8
Bicep Curl (Cable)
3
8-15 reps
RPE 8-10
9
Shoulder Press (Machine)
3
8-10 reps
-
10
Lateral Raise (Cable)
3
8-10 reps
-
11
Rear Delt Fly (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-15 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8-10
3
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
8-15 reps
RPE 8-10
5
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8-10
8
Bicep Curl (Cable)
3
8-15 reps
RPE 8-10
9
Shoulder Press (Machine)
3
8-10 reps
-
10
Lateral Raise (Cable)
3
8-10 reps
-
11
Rear Delt Fly (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-15 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8-10
3
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
8-15 reps
RPE 8-10
5
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8-10
8
Bicep Curl (Cable)
3
8-15 reps
RPE 8-10
9
Shoulder Press (Machine)
3
8-10 reps
-
10
Lateral Raise (Cable)
3
8-10 reps
-
11
Rear Delt Fly (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-15 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8-10
3
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
8-15 reps
RPE 8-10
5
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8-10
8
Bicep Curl (Cable)
3
8-15 reps
RPE 8-10
9
Shoulder Press (Machine)
3
8-10 reps
-
10
Lateral Raise (Cable)
3
8-10 reps
-
11
Rear Delt Fly (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-15 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8-10
3
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
8-15 reps
RPE 8-10
5
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8-10
8
Bicep Curl (Cable)
3
8-15 reps
RPE 8-10
9
Shoulder Press (Machine)
3
8-10 reps
-
10
Lateral Raise (Cable)
3
8-10 reps
-
11
Rear Delt Fly (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-15 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8-10
3
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
8-15 reps
RPE 8-10
5
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8-10
8
Bicep Curl (Cable)
3
8-15 reps
RPE 8-10
9
Shoulder Press (Machine)
3
8-10 reps
-
10
Lateral Raise (Cable)
3
8-10 reps
-
11
Rear Delt Fly (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-15 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8-10
3
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
8-15 reps
RPE 8-10
5
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8-10
8
Bicep Curl (Cable)
3
8-15 reps
RPE 8-10
9
Shoulder Press (Machine)
3
8-10 reps
-
10
Lateral Raise (Cable)
3
8-10 reps
-
11
Rear Delt Fly (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
RPE 8-10
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Leg Extension
3
6-12 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8-10
5
Leg Press (45 Degrees)
3
8-15 reps
RPE 8-10
6
Seated Calf Raise
3
8-15 reps
RPE 8-10
7
Hip Adductor (Machine)
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
RPE 8-10
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Leg Extension
3
6-12 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8-10
5
Leg Press (45 Degrees)
3
8-15 reps
RPE 8-10
6
Seated Calf Raise
3
8-15 reps
RPE 8-10
7
Hip Adductor (Machine)
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
RPE 8-10
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Leg Extension
3
6-12 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8-10
5
Leg Press (45 Degrees)
3
8-15 reps
RPE 8-10
6
Seated Calf Raise
3
8-15 reps
RPE 8-10
7
Hip Adductor (Machine)
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
RPE 8-10
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Leg Extension
3
6-12 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8-10
5
Leg Press (45 Degrees)
3
8-15 reps
RPE 8-10
6
Seated Calf Raise
3
8-15 reps
RPE 8-10
7
Hip Adductor (Machine)
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
RPE 8-10
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Leg Extension
3
6-12 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8-10
5
Leg Press (45 Degrees)
3
8-15 reps
RPE 8-10
6
Seated Calf Raise
3
8-15 reps
RPE 8-10
7
Hip Adductor (Machine)
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
RPE 8-10
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Leg Extension
3
6-12 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8-10
5
Leg Press (45 Degrees)
3
8-15 reps
RPE 8-10
6
Seated Calf Raise
3
8-15 reps
RPE 8-10
7
Hip Adductor (Machine)
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
RPE 8-10
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Leg Extension
3
6-12 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8-10
5
Leg Press (45 Degrees)
3
8-15 reps
RPE 8-10
6
Seated Calf Raise
3
8-15 reps
RPE 8-10
7
Hip Adductor (Machine)
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
RPE 8-10
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Leg Extension
3
6-12 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8-10
5
Leg Press (45 Degrees)
3
8-15 reps
RPE 8-10
6
Seated Calf Raise
3
8-15 reps
RPE 8-10
7
Hip Adductor (Machine)
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
RPE 8-10
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Leg Extension
3
6-12 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8-10
5
Leg Press (45 Degrees)
3
8-15 reps
RPE 8-10
6
Seated Calf Raise
3
8-15 reps
RPE 8-10
7
Hip Adductor (Machine)
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
RPE 8-10
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Leg Extension
3
6-12 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8-10
5
Leg Press (45 Degrees)
3
8-15 reps
RPE 8-10
6
Seated Calf Raise
3
8-15 reps
RPE 8-10
7
Hip Adductor (Machine)
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
RPE 8-10
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Leg Extension
3
6-12 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8-10
5
Leg Press (45 Degrees)
3
8-15 reps
RPE 8-10
6
Seated Calf Raise
3
8-15 reps
RPE 8-10
7
Hip Adductor (Machine)
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
RPE 8-10
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Leg Extension
3
6-12 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8-10
5
Leg Press (45 Degrees)
3
8-15 reps
RPE 8-10
6
Seated Calf Raise
3
8-15 reps
RPE 8-10
7
Hip Adductor (Machine)
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 8-10
2
Seated Row (Cable)
3
8-15 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 8-10
4
Cable Chest Press
3
8-15 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
3
8-15 reps
RPE 8-10
6
Bicep Curl (Machine)
3
8-15 reps
RPE 8-10
7
Bicep Curl (Cable)
2
1
8-15 reps
8-15 reps
RPE 8-10
-
8
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
9
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
10
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
11
Shoulder Press (Machine)
3
8-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 8-10
2
Seated Row (Cable)
3
8-15 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 8-10
4
Cable Chest Press
3
8-15 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
3
8-15 reps
RPE 8-10
6
Bicep Curl (Machine)
3
8-15 reps
RPE 8-10
7
Bicep Curl (Cable)
2
1
8-15 reps
8-15 reps
RPE 8-10
-
8
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
9
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
10
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
11
Shoulder Press (Machine)
3
8-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 8-10
2
Seated Row (Cable)
3
8-15 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 8-10
4
Cable Chest Press
3
8-15 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
3
8-15 reps
RPE 8-10
6
Bicep Curl (Machine)
3
8-15 reps
RPE 8-10
7
Bicep Curl (Cable)
2
1
8-15 reps
8-15 reps
RPE 8-10
-
8
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
9
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
10
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
11
Shoulder Press (Machine)
3
8-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 8-10
2
Seated Row (Cable)
3
8-15 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 8-10
4
Cable Chest Press
3
8-15 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
3
8-15 reps
RPE 8-10
6
Bicep Curl (Machine)
3
8-15 reps
RPE 8-10
7
Bicep Curl (Cable)
2
1
8-15 reps
8-15 reps
RPE 8-10
-
8
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
9
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
10
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
11
Shoulder Press (Machine)
3
8-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 8-10
2
Seated Row (Cable)
3
8-15 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 8-10
4
Cable Chest Press
3
8-15 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
3
8-15 reps
RPE 8-10
6
Bicep Curl (Machine)
3
8-15 reps
RPE 8-10
7
Bicep Curl (Cable)
2
1
8-15 reps
8-15 reps
RPE 8-10
-
8
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
9
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
10
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
11
Shoulder Press (Machine)
3
8-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 8-10
2
Seated Row (Cable)
3
8-15 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 8-10
4
Cable Chest Press
3
8-15 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
3
8-15 reps
RPE 8-10
6
Bicep Curl (Machine)
3
8-15 reps
RPE 8-10
7
Bicep Curl (Cable)
2
1
8-15 reps
8-15 reps
RPE 8-10
-
8
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
9
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
10
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
11
Shoulder Press (Machine)
3
8-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 8-10
2
Seated Row (Cable)
3
8-15 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 8-10
4
Cable Chest Press
3
8-15 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
3
8-15 reps
RPE 8-10
6
Bicep Curl (Machine)
3
8-15 reps
RPE 8-10
7
Bicep Curl (Cable)
2
1
8-15 reps
8-15 reps
RPE 8-10
-
8
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
9
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
10
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
11
Shoulder Press (Machine)
3
8-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 8-10
2
Seated Row (Cable)
3
8-15 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 8-10
4
Cable Chest Press
3
8-15 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
3
8-15 reps
RPE 8-10
6
Bicep Curl (Machine)
3
8-15 reps
RPE 8-10
7
Bicep Curl (Cable)
2
1
8-15 reps
8-15 reps
RPE 8-10
-
8
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
9
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
10
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
11
Shoulder Press (Machine)
3
8-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 8-10
2
Seated Row (Cable)
3
8-15 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 8-10
4
Cable Chest Press
3
8-15 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
3
8-15 reps
RPE 8-10
6
Bicep Curl (Machine)
3
8-15 reps
RPE 8-10
7
Bicep Curl (Cable)
2
1
8-15 reps
8-15 reps
RPE 8-10
-
8
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
9
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
10
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
11
Shoulder Press (Machine)
3
8-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 8-10
2
Seated Row (Cable)
3
8-15 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 8-10
4
Cable Chest Press
3
8-15 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
3
8-15 reps
RPE 8-10
6
Bicep Curl (Machine)
3
8-15 reps
RPE 8-10
7
Bicep Curl (Cable)
2
1
8-15 reps
8-15 reps
RPE 8-10
-
8
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
9
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
10
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
11
Shoulder Press (Machine)
3
8-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 8-10
2
Seated Row (Cable)
3
8-15 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 8-10
4
Cable Chest Press
3
8-15 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
3
8-15 reps
RPE 8-10
6
Bicep Curl (Machine)
3
8-15 reps
RPE 8-10
7
Bicep Curl (Cable)
2
1
8-15 reps
8-15 reps
RPE 8-10
-
8
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
9
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
10
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
11
Shoulder Press (Machine)
3
8-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 8-10
2
Seated Row (Cable)
3
8-15 reps
RPE 8-10
3
Seated Wide-Grip Row (Cable)
3
8-15 reps
RPE 8-10
4
Cable Chest Press
3
8-15 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
3
8-15 reps
RPE 8-10
6
Bicep Curl (Machine)
3
8-15 reps
RPE 8-10
7
Bicep Curl (Cable)
2
1
8-15 reps
8-15 reps
RPE 8-10
-
8
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
9
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
10
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
11
Shoulder Press (Machine)
3
8-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Leg Extension
3
6-12 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8-10
5
Leg Press (45 Degrees)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
3
8-15 reps
RPE 8-10
7
Hip Adductor (Machine)
2
20 reps
RPE 10
8
Abs Crunch (Weighted)
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Leg Extension
3
6-12 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8-10
5
Leg Press (45 Degrees)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
3
8-15 reps
RPE 8-10
7
Hip Adductor (Machine)
2
20 reps
RPE 10
8
Abs Crunch (Weighted)
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Leg Extension
3
6-12 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8-10
5
Leg Press (45 Degrees)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
3
8-15 reps
RPE 8-10
7
Hip Adductor (Machine)
2
20 reps
RPE 10
8
Abs Crunch (Weighted)
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Leg Extension
3
6-12 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8-10
5
Leg Press (45 Degrees)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
3
8-15 reps
RPE 8-10
7
Hip Adductor (Machine)
2
20 reps
RPE 10
8
Abs Crunch (Weighted)
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Leg Extension
3
6-12 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8-10
5
Leg Press (45 Degrees)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
3
8-15 reps
RPE 8-10
7
Hip Adductor (Machine)
2
20 reps
RPE 10
8
Abs Crunch (Weighted)
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Leg Extension
3
6-12 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8-10
5
Leg Press (45 Degrees)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
3
8-15 reps
RPE 8-10
7
Hip Adductor (Machine)
2
20 reps
RPE 10
8
Abs Crunch (Weighted)
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Leg Extension
3
6-12 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8-10
5
Leg Press (45 Degrees)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
3
8-15 reps
RPE 8-10
7
Hip Adductor (Machine)
2
20 reps
RPE 10
8
Abs Crunch (Weighted)
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Leg Extension
3
6-12 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8-10
5
Leg Press (45 Degrees)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
3
8-15 reps
RPE 8-10
7
Hip Adductor (Machine)
2
20 reps
RPE 10
8
Abs Crunch (Weighted)
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Leg Extension
3
6-12 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8-10
5
Leg Press (45 Degrees)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
3
8-15 reps
RPE 8-10
7
Hip Adductor (Machine)
2
20 reps
RPE 10
8
Abs Crunch (Weighted)
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Leg Extension
3
6-12 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8-10
5
Leg Press (45 Degrees)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
3
8-15 reps
RPE 8-10
7
Hip Adductor (Machine)
2
20 reps
RPE 10
8
Abs Crunch (Weighted)
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Leg Extension
3
6-12 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8-10
5
Leg Press (45 Degrees)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
3
8-15 reps
RPE 8-10
7
Hip Adductor (Machine)
2
20 reps
RPE 10
8
Abs Crunch (Weighted)
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Lying Leg Curl
3
6-12 reps
RPE 8-10
3
Leg Extension
3
6-12 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8-10
5
Leg Press (45 Degrees)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
3
8-15 reps
RPE 8-10
7
Hip Adductor (Machine)
2
20 reps
RPE 10
8
Abs Crunch (Weighted)
3
8-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-15 Reps
@8-10
2
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
@8-10
3
Pec Deck (Machine)
3 Sets
8-15 Reps
@8-10
4
Chest Supported Row (Machine)
3 Sets
8-15 Reps
@8-10
5
Lat Pulldown (Single Arm)
3 Sets
8-15 Reps
@8-10
6
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
@8-10
7
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
@8-10
8
Bicep Curl (Cable)
3 Sets
8-15 Reps
@8-10
9
Shoulder Press (Machine)
3 Sets
8-10 Reps
-
10
Lateral Raise (Cable)
3 Sets
8-10 Reps
-
11
Rear Delt Fly (Machine)
3 Sets
8-10 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
6-12 Reps
@8-10
2
Lying Leg Curl
3 Sets
6-12 Reps
@8-10
3
Leg Extension
3 Sets
6-12 Reps
@8-10
4
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@8-10
5
Leg Press (45 Degrees)
3 Sets
8-15 Reps
@8-10
6
Seated Calf Raise
3 Sets
8-15 Reps
@8-10
7
Hip Adductor (Machine)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@8-10
@6-10
Day 3
1
Lat Pulldown
3 Sets
8-15 Reps
@8-10
2
Seated Row (Cable)
3 Sets
8-15 Reps
@8-10
3
Seated Wide-Grip Row (Cable)
3 Sets
8-15 Reps
@8-10
4
Cable Chest Press
3 Sets
8-15 Reps
@8-10
5
Incline Chest Fly (Dumbbell)
3 Sets
8-15 Reps
@8-10
6
Bicep Curl (Machine)
3 Sets
8-15 Reps
@8-10
7
Bicep Curl (Cable)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@8-10
-
8
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
@8-10
9
Rear Delt Fly (Machine)
3 Sets
8-15 Reps
@8-10
10
Lateral Raise (Cable)
3 Sets
8-15 Reps
@8-10
11
Shoulder Press (Machine)
3 Sets
8-15 Reps
@8-10
Day 4
1
Hack Squat
3 Sets
6-12 Reps
@8-10
2
Lying Leg Curl
3 Sets
6-12 Reps
@8-10
3
Leg Extension
3 Sets
6-12 Reps
@8-10
4
Bulgarian Split Squat (Dumbbell)
3 Sets
6-12 Reps
@8-10
5
Leg Press (45 Degrees)
2 Sets
8-15 Reps
@8-10
6
Standing Calf Raise
3 Sets
8-15 Reps
@8-10
7
Hip Adductor (Machine)
2 Sets
20 Reps
@10
8
Abs Crunch (Weighted)
3 Sets
8-15 Reps
@10