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BoostcampPNG

Upper Lower Split

by Zach D.
2 athletes joined

Program Description

Build Size in all muscles by using hypertrophy style workouts. Maximize results by following a nutrition program and adding in cardio throughout the week.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 12, 2024 10:11
  • Last Edited
    Sep 16, 2024 11:28
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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
Squat (Smith Machine)
3
8-12 reps
RPE 9
2
Hamstring Curl
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Back Extension (Weighted)
3
8-12 reps
RPE 9
5
Farmer's Walk (Weighted)
3
1-2 mins
RPE 9
6
Abdominal Crunch Machine
3
8-12 reps
RPE 9
7
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 9
2
Hamstring Curl
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Back Extension (Weighted)
3
8-12 reps
RPE 9
5
Farmer's Walk (Weighted)
3
1-2 mins
RPE 9
6
Abdominal Crunch Machine
3
8-12 reps
RPE 9
7
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 9
2
Hamstring Curl
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Back Extension (Weighted)
3
8-12 reps
RPE 9
5
Farmer's Walk (Weighted)
3
1-2 mins
RPE 9
6
Abdominal Crunch Machine
3
8-12 reps
RPE 9
7
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 9
2
Hamstring Curl
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Back Extension (Weighted)
3
8-12 reps
RPE 9
5
Farmer's Walk (Weighted)
3
1-2 mins
RPE 9
6
Abdominal Crunch Machine
3
8-12 reps
RPE 9
7
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 9
2
Hamstring Curl
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Back Extension (Weighted)
3
8-12 reps
RPE 9
5
Farmer's Walk (Weighted)
3
1-2 mins
RPE 9
6
Abdominal Crunch Machine
3
8-12 reps
RPE 9
7
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 9
2
Hamstring Curl
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Back Extension (Weighted)
3
8-12 reps
RPE 9
5
Farmer's Walk (Weighted)
3
1-2 mins
RPE 9
6
Abdominal Crunch Machine
3
8-12 reps
RPE 9
7
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 9
2
Hamstring Curl
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Back Extension (Weighted)
3
8-12 reps
RPE 9
5
Farmer's Walk (Weighted)
3
1-2 mins
RPE 9
6
Abdominal Crunch Machine
3
8-12 reps
RPE 9
7
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 9
2
Hamstring Curl
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Back Extension (Weighted)
3
8-12 reps
RPE 9
5
Farmer's Walk (Weighted)
3
1-2 mins
RPE 9
6
Abdominal Crunch Machine
3
8-12 reps
RPE 9
7
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 9
2
Hamstring Curl
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Back Extension (Weighted)
3
8-12 reps
RPE 9
5
Farmer's Walk (Weighted)
3
1-2 mins
RPE 9
6
Abdominal Crunch Machine
3
8-12 reps
RPE 9
7
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 9
2
Hamstring Curl
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Back Extension (Weighted)
3
8-12 reps
RPE 9
5
Farmer's Walk (Weighted)
3
1-2 mins
RPE 9
6
Abdominal Crunch Machine
3
8-12 reps
RPE 9
7
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 9
2
Hamstring Curl
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Back Extension (Weighted)
3
8-12 reps
RPE 9
5
Farmer's Walk (Weighted)
3
1-2 mins
RPE 9
6
Abdominal Crunch Machine
3
8-12 reps
RPE 9
7
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 9
2
Hamstring Curl
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Back Extension (Weighted)
3
8-12 reps
RPE 9
5
Farmer's Walk (Weighted)
3
1-2 mins
RPE 9
6
Abdominal Crunch Machine
3
8-12 reps
RPE 9
7
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 9
2A
Cable Crunch
6
8-12 reps
RPE 9
2B
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 9
5A
Push Up
3
AMRAP
-
5B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 9
2A
Cable Crunch
6
8-12 reps
RPE 9
2B
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 9
5A
Push Up
3
AMRAP
-
5B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 9
2A
Cable Crunch
6
8-12 reps
RPE 9
2B
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 9
5A
Push Up
3
AMRAP
-
5B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 9
2A
Cable Crunch
6
8-12 reps
RPE 9
2B
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 9
5A
Push Up
3
AMRAP
-
5B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 9
2A
Cable Crunch
6
8-12 reps
RPE 9
2B
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 9
5A
Push Up
3
AMRAP
-
5B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 9
2A
Cable Crunch
6
8-12 reps
RPE 9
2B
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 9
5A
Push Up
3
AMRAP
-
5B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 9
2A
Cable Crunch
6
8-12 reps
RPE 9
2B
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 9
5A
Push Up
3
AMRAP
-
5B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 9
2A
Cable Crunch
6
8-12 reps
RPE 9
2B
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 9
5A
Push Up
3
AMRAP
-
5B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 9
2A
Cable Crunch
6
8-12 reps
RPE 9
2B
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 9
5A
Push Up
3
AMRAP
-
5B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 9
2A
Cable Crunch
6
8-12 reps
RPE 9
2B
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 9
5A
Push Up
3
AMRAP
-
5B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 9
2A
Cable Crunch
6
8-12 reps
RPE 9
2B
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 9
5A
Push Up
3
AMRAP
-
5B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 9
2A
Cable Crunch
6
8-12 reps
RPE 9
2B
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 9
5A
Push Up
3
AMRAP
-
5B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
8-12 reps
RPE 9
2
Hip Abductor (Machine)
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Weighted Sled
3
1-2 mins
RPE 9
6
Ab Wheel
3
8-12 reps
RPE 9
7
Plank
3
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
8-12 reps
RPE 9
2
Hip Abductor (Machine)
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Weighted Sled
3
1-2 mins
RPE 9
6
Ab Wheel
3
8-12 reps
RPE 9
7
Plank
3
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
8-12 reps
RPE 9
2
Hip Abductor (Machine)
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Weighted Sled
3
1-2 mins
RPE 9
6
Ab Wheel
3
8-12 reps
RPE 9
7
Plank
3
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
8-12 reps
RPE 9
2
Hip Abductor (Machine)
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Weighted Sled
3
1-2 mins
RPE 9
6
Ab Wheel
3
8-12 reps
RPE 9
7
Plank
3
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
8-12 reps
RPE 9
2
Hip Abductor (Machine)
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Weighted Sled
3
1-2 mins
RPE 9
6
Ab Wheel
3
8-12 reps
RPE 9
7
Plank
3
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
8-12 reps
RPE 9
2
Hip Abductor (Machine)
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Weighted Sled
3
1-2 mins
RPE 9
6
Ab Wheel
3
8-12 reps
RPE 9
7
Plank
3
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
8-12 reps
RPE 9
2
Hip Abductor (Machine)
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Weighted Sled
3
1-2 mins
RPE 9
6
Ab Wheel
3
8-12 reps
RPE 9
7
Plank
3
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
8-12 reps
RPE 9
2
Hip Abductor (Machine)
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Weighted Sled
3
1-2 mins
RPE 9
6
Ab Wheel
3
8-12 reps
RPE 9
7
Plank
3
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
8-12 reps
RPE 9
2
Hip Abductor (Machine)
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Weighted Sled
3
1-2 mins
RPE 9
6
Ab Wheel
3
8-12 reps
RPE 9
7
Plank
3
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
8-12 reps
RPE 9
2
Hip Abductor (Machine)
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Weighted Sled
3
1-2 mins
RPE 9
6
Ab Wheel
3
8-12 reps
RPE 9
7
Plank
3
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
8-12 reps
RPE 9
2
Hip Abductor (Machine)
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Weighted Sled
3
1-2 mins
RPE 9
6
Ab Wheel
3
8-12 reps
RPE 9
7
Plank
3
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
8-12 reps
RPE 9
2
Hip Abductor (Machine)
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Weighted Sled
3
1-2 mins
RPE 9
6
Ab Wheel
3
8-12 reps
RPE 9
7
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
5B
Pec Deck (Machine)
3
8-12 reps
RPE 9
6A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
6B
Hammer Curl
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
5B
Pec Deck (Machine)
3
8-12 reps
RPE 9
6A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
6B
Hammer Curl
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
5B
Pec Deck (Machine)
3
8-12 reps
RPE 9
6A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
6B
Hammer Curl
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
5B
Pec Deck (Machine)
3
8-12 reps
RPE 9
6A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
6B
Hammer Curl
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
5B
Pec Deck (Machine)
3
8-12 reps
RPE 9
6A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
6B
Hammer Curl
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
5B
Pec Deck (Machine)
3
8-12 reps
RPE 9
6A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
6B
Hammer Curl
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
5B
Pec Deck (Machine)
3
8-12 reps
RPE 9
6A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
6B
Hammer Curl
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
5B
Pec Deck (Machine)
3
8-12 reps
RPE 9
6A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
6B
Hammer Curl
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
5B
Pec Deck (Machine)
3
8-12 reps
RPE 9
6A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
6B
Hammer Curl
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
5B
Pec Deck (Machine)
3
8-12 reps
RPE 9
6A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
6B
Hammer Curl
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
5B
Pec Deck (Machine)
3
8-12 reps
RPE 9
6A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
6B
Hammer Curl
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
5B
Pec Deck (Machine)
3
8-12 reps
RPE 9
6A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
6B
Hammer Curl
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Smith Machine)
3 Sets
8-12 Reps
@9
2
Hamstring Curl
3 Sets
8-12 Reps
@9
3
Hack Squat
3 Sets
8-12 Reps
@9
4
Back Extension (Weighted)
3 Sets
8-12 Reps
@9
5
Farmer's Walk (Weighted)
3 Sets
1-2 mins
@9
6
Abdominal Crunch Machine
3 Sets
8-12 Reps
@9
7
Hanging Leg Raise
3 Sets
8-12 Reps
@9
Day 2
1
Incline Bench Press (Smith Machine)
5 Sets
8-12 Reps
@9
2A
Cable Crunch
6 Sets
8-12 Reps
@9
2B
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
3A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
3B
Chest Fly (Cable)
3 Sets
8-12 Reps
@9
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
@9
5A
Push Up
3 Sets
AMRAP
-
5B
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
-
Day 3
1
Bulgarian Split squat Smith Machine
6 Sets
8-12 Reps
@9
2
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9
3
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9
4
Leg Press
3 Sets
8-12 Reps
@9
5
Weighted Sled
3 Sets
1-2 mins
@9
6
Ab Wheel
3 Sets
8-12 Reps
@9
7
Plank
3 Sets
1-2 mins
@9
Day 4
1
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
2
Chest Press (Machine)
3 Sets
8-12 Reps
@9
3
Lat Pulldown
3 Sets
8-12 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5A
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@9
5B
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
6A
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
6B
Hammer Curl
3 Sets
8-12 Reps
@9
7
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@9