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BoostcampPNG

4 day upper/lower split

by Ryan U.
1 athletes joined

Program Description

Overall strength training with a light touch of cardio.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 19, 2024 09:47
  • Last Edited
    Oct 15, 2024 07:49
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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
Run
1
20 mins
RPE 6
2
Bench Press (Barbell)
4
8 reps
RPE 8
3
Bicep Curl (Barbell)
4
12 reps
RPE 9
4
Hammer Curl
3
10 reps
RPE 8
5
Concentration Curl
3
10 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
8
Plank
1
1.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Bench Press (Barbell)
4
8 reps
RPE 8
3
Bicep Curl (Barbell)
4
12 reps
RPE 9
4
Hammer Curl
3
10 reps
RPE 8
5
Concentration Curl
3
10 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
8
Plank
1
1.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Bench Press (Barbell)
4
8 reps
RPE 8
3
Bicep Curl (Barbell)
4
12 reps
RPE 9
4
Hammer Curl
3
10 reps
RPE 8
5
Concentration Curl
3
10 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
8
Plank
1
1.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Bench Press (Barbell)
5
8 reps
RPE 8
3
Bicep Curl (Barbell)
5
12 reps
RPE 9
4
Hammer Curl
4
10 reps
RPE 8
5
Concentration Curl
4
10 reps
RPE 8
6
Preacher Curl (Barbell)
4
8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
8
Plank
1
1.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Bench Press (Barbell)
5
8 reps
RPE 8
3
Bicep Curl (Barbell)
5
12 reps
RPE 9
4
Hammer Curl
4
10 reps
RPE 8
5
Concentration Curl
4
10 reps
RPE 8
6
Preacher Curl (Barbell)
4
8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
8
Plank
1
1.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Bench Press (Barbell)
5
8 reps
RPE 8
3
Bicep Curl (Barbell)
5
12 reps
RPE 9
4
Hammer Curl
4
10 reps
RPE 8
5
Concentration Curl
4
10 reps
RPE 8
6
Preacher Curl (Barbell)
4
8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
8
Plank
1
1.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Bench Press (Barbell)
5
8 reps
RPE 8
3
Bicep Curl (Barbell)
5
12 reps
RPE 9
4
Hammer Curl
4
10 reps
RPE 8
5
Concentration Curl
4
10 reps
RPE 8
6
Preacher Curl (Barbell)
4
8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
8
Plank
1
1.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Bench Press (Barbell)
5
8 reps
RPE 8
3
Bicep Curl (Barbell)
5
12 reps
RPE 9
4
Hammer Curl
4
10 reps
RPE 8
5
Concentration Curl
4
10 reps
RPE 8
6
Preacher Curl (Barbell)
4
8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
8
Plank
1
1.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Bench Press (Barbell)
5
8 reps
RPE 8
3
Bicep Curl (Barbell)
5
12 reps
RPE 9
4
Hammer Curl
4
10 reps
RPE 8
5
Concentration Curl
4
10 reps
RPE 8
6
Preacher Curl (Barbell)
4
8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
8
Plank
1
1.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Bench Press (Barbell)
5
8 reps
RPE 8
3
Bicep Curl (Barbell)
5
12 reps
RPE 9
4
Hammer Curl
4
10 reps
RPE 8
5
Concentration Curl
4
10 reps
RPE 8
6
Preacher Curl (Barbell)
4
8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
8
Plank
1
1.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Bench Press (Barbell)
5
8 reps
RPE 8
3
Bicep Curl (Barbell)
5
12 reps
RPE 9
4
Hammer Curl
4
10 reps
RPE 8
5
Concentration Curl
4
10 reps
RPE 8
6
Preacher Curl (Barbell)
4
8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
8
Plank
1
1.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Bench Press (Barbell)
5
8 reps
RPE 8
3
Bicep Curl (Barbell)
5
12 reps
RPE 9
4
Hammer Curl
4
10 reps
RPE 8
5
Concentration Curl
4
10 reps
RPE 8
6
Preacher Curl (Barbell)
4
8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
8
Plank
1
1.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Lunge (Barbell)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 8
6
Ab Coaster
3
15 reps
RPE 8
7
Plank
1
1.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Lunge (Barbell)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 8
6
Ab Coaster
3
15 reps
RPE 8
7
Plank
1
1.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Lunge (Barbell)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 8
6
Ab Coaster
3
15 reps
RPE 8
7
Plank
1
1.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
3
Lunge (Barbell)
4
10 reps
RPE 8
4
Glute Kickback (Cable)
4
12 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Ab Coaster
4
15 reps
RPE 8
7
Plank
1
1.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
3
Lunge (Barbell)
4
10 reps
RPE 8
4
Glute Kickback (Cable)
4
12 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Ab Coaster
4
15 reps
RPE 8
7
Plank
1
1.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
3
Lunge (Barbell)
4
10 reps
RPE 8
4
Glute Kickback (Cable)
4
12 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Ab Coaster
4
15 reps
RPE 8
7
Plank
1
1.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
3
Lunge (Barbell)
4
10 reps
RPE 8
4
Glute Kickback (Cable)
4
12 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Ab Coaster
4
15 reps
RPE 8
7
Plank
1
1.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
3
Lunge (Barbell)
4
10 reps
RPE 8
4
Glute Kickback (Cable)
4
12 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Ab Coaster
4
15 reps
RPE 8
7
Plank
1
1.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
3
Lunge (Barbell)
4
10 reps
RPE 8
4
Glute Kickback (Cable)
4
12 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Ab Coaster
4
15 reps
RPE 8
7
Plank
1
1.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
3
Lunge (Barbell)
4
10 reps
RPE 8
4
Glute Kickback (Cable)
4
12 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Ab Coaster
4
15 reps
RPE 8
7
Plank
1
1.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
3
Lunge (Barbell)
4
10 reps
RPE 8
4
Glute Kickback (Cable)
4
12 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Ab Coaster
4
15 reps
RPE 8
7
Plank
1
1.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
3
Lunge (Barbell)
4
10 reps
RPE 8
4
Glute Kickback (Cable)
4
12 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Ab Coaster
4
15 reps
RPE 8
7
Plank
1
1.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Bench Press (Close Grip)
3
10 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
6
Skull Crusher
3
10 reps
RPE 8
7
Tricep Extension (Machine)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Bench Press (Close Grip)
3
10 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
6
Skull Crusher
3
10 reps
RPE 8
7
Tricep Extension (Machine)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Bench Press (Close Grip)
3
10 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8 reps
RPE 8
6
Skull Crusher
3
10 reps
RPE 8
7
Tricep Extension (Machine)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
2
Bench Press (Dumbbell)
5
8 reps
RPE 9
3
Bench Press (Close Grip)
4
10 reps
RPE 8
4
Dip (Bodyweight)
4
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
4
8 reps
RPE 8
6
Skull Crusher
4
10 reps
RPE 8
7
Tricep Extension (Machine)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
2
Bench Press (Dumbbell)
5
8 reps
RPE 9
3
Bench Press (Close Grip)
4
10 reps
RPE 8
4
Dip (Bodyweight)
4
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
4
8 reps
RPE 8
6
Skull Crusher
4
10 reps
RPE 8
7
Tricep Extension (Machine)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
2
Bench Press (Dumbbell)
5
8 reps
RPE 9
3
Bench Press (Close Grip)
4
10 reps
RPE 8
4
Dip (Bodyweight)
4
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
4
8 reps
RPE 8
6
Skull Crusher
4
10 reps
RPE 8
7
Tricep Extension (Machine)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
2
Bench Press (Dumbbell)
5
8 reps
RPE 9
3
Bench Press (Close Grip)
4
10 reps
RPE 8
4
Dip (Bodyweight)
4
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
4
8 reps
RPE 8
6
Skull Crusher
4
10 reps
RPE 8
7
Tricep Extension (Machine)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
2
Bench Press (Dumbbell)
5
8 reps
RPE 9
3
Bench Press (Close Grip)
4
10 reps
RPE 8
4
Dip (Bodyweight)
4
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
4
8 reps
RPE 8
6
Skull Crusher
4
10 reps
RPE 8
7
Tricep Extension (Machine)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
2
Bench Press (Dumbbell)
5
8 reps
RPE 9
3
Bench Press (Close Grip)
4
10 reps
RPE 8
4
Dip (Bodyweight)
4
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
4
8 reps
RPE 8
6
Skull Crusher
4
10 reps
RPE 8
7
Tricep Extension (Machine)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
2
Bench Press (Dumbbell)
5
8 reps
RPE 9
3
Bench Press (Close Grip)
4
10 reps
RPE 8
4
Dip (Bodyweight)
4
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
4
8 reps
RPE 8
6
Skull Crusher
4
10 reps
RPE 8
7
Tricep Extension (Machine)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
2
Bench Press (Dumbbell)
5
8 reps
RPE 9
3
Bench Press (Close Grip)
4
10 reps
RPE 8
4
Dip (Bodyweight)
4
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
4
8 reps
RPE 8
6
Skull Crusher
4
10 reps
RPE 8
7
Tricep Extension (Machine)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
2
Bench Press (Dumbbell)
5
8 reps
RPE 9
3
Bench Press (Close Grip)
4
10 reps
RPE 8
4
Dip (Bodyweight)
4
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
4
8 reps
RPE 8
6
Skull Crusher
4
10 reps
RPE 8
7
Tricep Extension (Machine)
5
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Box Jump
3
10 reps
RPE 7
4
Kettlebell Swing
3
15 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
6
Tricep Extension (Barbell)
3
10 reps
RPE 8
7
Tricep Extension (Cable)
3
12 reps
RPE 8
8
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
9
Ab Coaster
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Box Jump
3
10 reps
RPE 7
4
Kettlebell Swing
3
15 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
6
Tricep Extension (Barbell)
3
10 reps
RPE 8
7
Tricep Extension (Cable)
3
12 reps
RPE 8
8
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
9
Ab Coaster
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Box Jump
3
10 reps
RPE 7
4
Kettlebell Swing
3
15 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
6
Tricep Extension (Barbell)
3
10 reps
RPE 8
7
Tricep Extension (Cable)
3
12 reps
RPE 8
8
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
9
Ab Coaster
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3
Box Jump
4
10 reps
RPE 7
4
Kettlebell Swing
4
15 reps
RPE 7
5
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
6
Tricep Extension (Barbell)
4
10 reps
RPE 8
7
Tricep Extension (Cable)
4
12 reps
RPE 8
8
Lat Pulldown (Single Arm)
4
10 reps
RPE 8
9
Ab Coaster
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3
Box Jump
4
10 reps
RPE 7
4
Kettlebell Swing
4
15 reps
RPE 7
5
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
6
Tricep Extension (Barbell)
4
10 reps
RPE 8
7
Tricep Extension (Cable)
4
12 reps
RPE 8
8
Lat Pulldown (Single Arm)
4
10 reps
RPE 8
9
Ab Coaster
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3
Box Jump
4
10 reps
RPE 7
4
Kettlebell Swing
4
15 reps
RPE 7
5
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
6
Tricep Extension (Barbell)
4
10 reps
RPE 8
7
Tricep Extension (Cable)
4
12 reps
RPE 8
8
Lat Pulldown (Single Arm)
4
10 reps
RPE 8
9
Ab Coaster
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3
Box Jump
4
10 reps
RPE 7
4
Kettlebell Swing
4
15 reps
RPE 7
5
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
6
Tricep Extension (Barbell)
4
10 reps
RPE 8
7
Tricep Extension (Cable)
4
12 reps
RPE 8
8
Lat Pulldown (Single Arm)
4
10 reps
RPE 8
9
Ab Coaster
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3
Box Jump
4
10 reps
RPE 7
4
Kettlebell Swing
4
15 reps
RPE 7
5
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
6
Tricep Extension (Barbell)
4
10 reps
RPE 8
7
Tricep Extension (Cable)
4
12 reps
RPE 8
8
Lat Pulldown (Single Arm)
4
10 reps
RPE 8
9
Ab Coaster
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3
Box Jump
4
10 reps
RPE 7
4
Kettlebell Swing
4
15 reps
RPE 7
5
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
6
Tricep Extension (Barbell)
4
10 reps
RPE 8
7
Tricep Extension (Cable)
4
12 reps
RPE 8
8
Lat Pulldown (Single Arm)
4
10 reps
RPE 8
9
Ab Coaster
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3
Box Jump
4
10 reps
RPE 7
4
Kettlebell Swing
4
15 reps
RPE 7
5
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
6
Tricep Extension (Barbell)
4
10 reps
RPE 8
7
Tricep Extension (Cable)
4
12 reps
RPE 8
8
Lat Pulldown (Single Arm)
4
10 reps
RPE 8
9
Ab Coaster
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3
Box Jump
4
10 reps
RPE 7
4
Kettlebell Swing
4
15 reps
RPE 7
5
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
6
Tricep Extension (Barbell)
4
10 reps
RPE 8
7
Tricep Extension (Cable)
4
12 reps
RPE 8
8
Lat Pulldown (Single Arm)
4
10 reps
RPE 8
9
Ab Coaster
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3
Box Jump
4
10 reps
RPE 7
4
Kettlebell Swing
4
15 reps
RPE 7
5
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
6
Tricep Extension (Barbell)
4
10 reps
RPE 8
7
Tricep Extension (Cable)
4
12 reps
RPE 8
8
Lat Pulldown (Single Arm)
4
10 reps
RPE 8
9
Ab Coaster
4
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 3
1
Run
1 Set
20 mins
@7
2
Bench Press (Dumbbell)
4 Sets
8 Reps
@9
3
Bench Press (Close Grip)
3 Sets
10 Reps
@8
4
Dip (Bodyweight)
3 Sets
12 Reps
@8
5
Overhead Extension (Dumbbell)
3 Sets
8 Reps
@8
6
Skull Crusher
3 Sets
10 Reps
@8
7
Tricep Extension (Machine)
4 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
3
Box Jump
3 Sets
10 Reps
@7
4
Kettlebell Swing
3 Sets
15 Reps
@7
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
6
Tricep Extension (Barbell)
3 Sets
10 Reps
@8
7
Tricep Extension (Cable)
3 Sets
12 Reps
@8
8
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@8
9
Ab Coaster
3 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
3
Lunge (Barbell)
3 Sets
10 Reps
@8
4
Glute Kickback (Cable)
3 Sets
12 Reps
@8
5
Standing Calf Raise
3 Sets
10 Reps
@8
6
Ab Coaster
3 Sets
15 Reps
@8
7
Plank
1 Set
1.5 mins
@8
Day 1
1
Run
1 Set
20 mins
@6
2
Bench Press (Barbell)
4 Sets
8 Reps
@8
3
Bicep Curl (Barbell)
4 Sets
12 Reps
@9
4
Hammer Curl
3 Sets
10 Reps
@8
5
Concentration Curl
3 Sets
10 Reps
@8
6
Preacher Curl (Barbell)
3 Sets
8 Reps
@9
7
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9
8
Plank
1 Set
1.5 mins
@8