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BoostcampPNG

UPPER LOWER BUBI

by Levente L.
1 athletes joined

Program Description

Tempo 3-1-1-1 Rest between warm up sets 1min Rest between working sets 3+MIN Warm up 60% of your working set x 10reps Warm up 80% of your wroking set x 6reps First working set - RIR 1 Second working set- Max reps (Till Failure)

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 13, 2024 07:05
  • Last Edited
    Nov 08, 2024 07:37

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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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Incline Chest Press (Machine)
2
5-8 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
2
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
2
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
2
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
2
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
2
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
2
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
2
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
2
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
2
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
2
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
2
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
2
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Curl
2
5-8 reps
RPE 8-10
3
Standing Calf Raise
2
5-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 8-10
5
Leg Extension
2
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
2
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
3
Standing Calf Raise
2
5-8 reps
RPE 8-10
4
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Glute Kickback (Cable)
1
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
5-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9-10
3
Leg Press
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Standing Calf Raise
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Curl
2
5-8 reps
RPE 8-10
3
Standing Calf Raise
2
5-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 8-10
5
Leg Extension
2
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
2
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
3
Standing Calf Raise
2
5-8 reps
RPE 8-10
4
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Glute Kickback (Cable)
1
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
5-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9-10
3
Leg Press
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Standing Calf Raise
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Curl
2
5-8 reps
RPE 8-10
3
Standing Calf Raise
2
5-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 8-10
5
Leg Extension
2
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
2
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
3
Standing Calf Raise
2
5-8 reps
RPE 8-10
4
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Glute Kickback (Cable)
1
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
5-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9-10
3
Leg Press
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Standing Calf Raise
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Curl
2
5-8 reps
RPE 8-10
3
Standing Calf Raise
2
5-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 8-10
5
Leg Extension
2
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
2
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
3
Standing Calf Raise
2
5-8 reps
RPE 8-10
4
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Glute Kickback (Cable)
1
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
5-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9-10
3
Leg Press
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Standing Calf Raise
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-10
2
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
3
Chest Press (Machine)
2
5-8 reps
RPE 8-10
4
Seated Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Face Pull
2
5-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-10
2
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
3
Chest Press (Machine)
2
5-8 reps
RPE 8-10
4
Seated Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Face Pull
2
5-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-10
2
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
3
Chest Press (Machine)
2
5-8 reps
RPE 8-10
4
Seated Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Face Pull
2
5-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-10
2
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
3
Chest Press (Machine)
2
5-8 reps
RPE 8-10
4
Seated Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Face Pull
2
5-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-10
2
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
3
Chest Press (Machine)
2
5-8 reps
RPE 8-10
4
Seated Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Face Pull
2
5-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-10
2
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
3
Chest Press (Machine)
2
5-8 reps
RPE 8-10
4
Seated Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Face Pull
2
5-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-10
2
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
3
Chest Press (Machine)
2
5-8 reps
RPE 8-10
4
Seated Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Face Pull
2
5-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-10
2
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
3
Chest Press (Machine)
2
5-8 reps
RPE 8-10
4
Seated Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Face Pull
2
5-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-10
2
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
3
Chest Press (Machine)
2
5-8 reps
RPE 8-10
4
Seated Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Face Pull
2
5-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-10
2
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
3
Chest Press (Machine)
2
5-8 reps
RPE 8-10
4
Seated Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Face Pull
2
5-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-10
2
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
3
Chest Press (Machine)
2
5-8 reps
RPE 8-10
4
Seated Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Face Pull
2
5-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-10
2
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
3
Chest Press (Machine)
2
5-8 reps
RPE 8-10
4
Seated Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Face Pull
2
5-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
5-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9-10
3
Leg Press
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Standing Calf Raise
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Curl
2
5-8 reps
RPE 8-10
3
Standing Calf Raise
2
5-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 8-10
5
Leg Extension
2
5-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
2
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
3
Standing Calf Raise
2
5-8 reps
RPE 8-10
4
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Glute Kickback (Cable)
1
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
5-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9-10
3
Leg Press
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Standing Calf Raise
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Curl
2
5-8 reps
RPE 8-10
3
Standing Calf Raise
2
5-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 8-10
5
Leg Extension
2
5-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
2
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
3
Standing Calf Raise
2
5-8 reps
RPE 8-10
4
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Glute Kickback (Cable)
1
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
5-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9-10
3
Leg Press
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Standing Calf Raise
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Curl
2
5-8 reps
RPE 8-10
3
Standing Calf Raise
2
5-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 8-10
5
Leg Extension
2
5-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
2
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
3
Standing Calf Raise
2
5-8 reps
RPE 8-10
4
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Glute Kickback (Cable)
1
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
5-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9-10
3
Leg Press
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Standing Calf Raise
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Curl
2
5-8 reps
RPE 8-10
3
Standing Calf Raise
2
5-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 8-10
5
Leg Extension
2
5-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
2
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
3
Standing Calf Raise
2
5-8 reps
RPE 8-10
4
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Glute Kickback (Cable)
1
5-8 reps
RPE 9-10
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)
2 Sets
5-8 Reps
@8-10
2
Lateral Raise (Dumbbell)
2 Sets
5-10 Reps
@8-10
3
Wide Grip Lat Pulldown
2 Sets
5-8 Reps
@8-10
4
Seated Wide-Grip Row (Cable)
2 Sets
5-8 Reps
@8-10
5
Tricep Rope Push Down (Cable)
2 Sets
5-10 Reps
@8-10
6
Bicep Curl (Cable)
2 Sets
5-8 Reps
@8-10
Day 2
1
Hip Thrust (Barbell)
3 Sets
5-8 Reps
@8-10
2
Leg Curl
2 Sets
5-8 Reps
@8-10
3
Standing Calf Raise
2 Sets
5-10 Reps
@8-10
4
Hip Adductor (Machine)
2 Sets
5-8 Reps
@8-10
5
Leg Extension
2 Sets
5-8 Reps
@8-10
Day 3
1
Shoulder Press (Machine)
2 Sets
5-8 Reps
@8-10
2
Bicep Curl (Cable)
2 Sets
5-8 Reps
@8-10
3
Chest Press (Machine)
2 Sets
5-8 Reps
@8-10
4
Seated Row (Cable)
2 Sets
5-8 Reps
@8-10
5
Tricep Rope Push Down (Cable)
2 Sets
5-10 Reps
@8-10
6
Face Pull
2 Sets
5-8 Reps
@8-10
Day 4
1
Bulgarian Split Squat (Dumbbell)
1 Set
5-8 Reps
@9-10
2
Romanian Deadlift (Barbell)
1 Set
5-10 Reps
@9-10
3
Leg Press
1 Set
1 Set
5-10 Reps
5-10 Reps
@8-10
@10-10
4
Leg Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@8-10
@9-10
5
Standing Calf Raise
1 Set
1 Set
5-8 Reps
5-8 Reps
@8-10
@10-10