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Upper/Lower/Arms

by Dylan Y.
1 athletes joined

Program Description

Unleash your potential with our cutting-edge Upper/Lower/Arms for hypertrophy program! This isn't just a workout routine; it's a blueprint for sculpting the physique you've always dreamed of. Experience the power of progression as each session builds on the last, strategically designed for maximum muscle growth. Our program isn't bound by the weekly grind – it's optimized to give your body the right stimuli, ensuring hypertrophy takes center stage. With carefully integrated rest days, your muscles recover and come back stronger. Elevate your fitness journey and witness the transformation. Embrace the challenge; embrace the gains. Your hypertrophy evolution starts now!

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 11, 2024 04:35
  • Last Edited
    Nov 17, 2024 05:28
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
RPE 9
RPE 10
2
Calf Raise (Leg Press)
1
1
RPE 9
RPE 10
3
Stiff Leg Deadlift
2
1
RPE 9
RPE 10
4
Leg Extension
2
1
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
3
Hammer Curl
2
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
1
RPE 9
RPE 10
6
Cable Crunch
2
1
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
3
Hammer Curl
2
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
1
RPE 9
RPE 10
6
Cable Crunch
2
1
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
3
Hammer Curl
2
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
1
RPE 9
RPE 10
6
Cable Crunch
2
1
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
3
Hammer Curl
2
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
1
RPE 9
RPE 10
6
Cable Crunch
2
1
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
3
Hammer Curl
2
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
1
RPE 9
RPE 10
6
Cable Crunch
2
1
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
3
Hammer Curl
2
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
1
RPE 9
RPE 10
6
Cable Crunch
2
1
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
3
Hammer Curl
2
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
1
RPE 9
RPE 10
6
Cable Crunch
2
1
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
3
Hammer Curl
2
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
1
RPE 9
RPE 10
6
Cable Crunch
2
1
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
3
Hammer Curl
2
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
1
RPE 9
RPE 10
6
Cable Crunch
2
1
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
3
Hammer Curl
2
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
1
RPE 9
RPE 10
6
Cable Crunch
2
1
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
3
Hammer Curl
2
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
1
RPE 9
RPE 10
6
Cable Crunch
2
1
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
2
1
RPE 9
RPE 10
3
Hammer Curl
2
1
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
1
RPE 9
RPE 10
6
Cable Crunch
2
1
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Relax
1
-1440 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Relax
1
-1440 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Relax
1
-1440 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Relax
1
-1440 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Relax
1
-1440 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Relax
1
-1440 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Relax
1
-1440 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Relax
1
-1440 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Relax
1
-1440 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Relax
1
-1440 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Relax
1
-1440 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Relax
1
-1440 mins
RPE 1
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
2 Sets
1 Set
@9
@10
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
@9
@10
3
Chest Supported Row (Machine)
2 Sets
1 Set
@9
@10
4
Chest Press (Machine)
2 Sets
1 Set
@9
@10
5
Preacher Curl (EZ Bar)
2 Sets
1 Set
@9
@10
6
Tricep Pushdown (Cable)
2 Sets
1 Set
@9
@10
Day 2
1
Pendulum Squat
2 Sets
1 Set
@9
@10
2
Calf Raise (Leg Press)
1 Set
1 Set
@9
@10
3
Stiff Leg Deadlift
2 Sets
1 Set
@9
@10
4
Leg Extension
2 Sets
1 Set
@9
@10
5
Hip Adductor (Machine)
1 Set
1 Set
@9
@10
6
Decline Sit Up (Weighted)
1 Set
1 Set
@9
@10
Day 3
1
Walk
1 Set
30-60 mins
@6
Day 4
1
Lat Pulldown
2 Sets
1 Set
@9
@10
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
@9
@10
3
Chest Supported Row (Machine)
2 Sets
1 Set
@9
@10
4
Chest Press (Machine)
2 Sets
1 Set
@9
@10
5
Preacher Curl (EZ Bar)
2 Sets
1 Set
@9
@10
6
Tricep Pushdown (Cable)
2 Sets
1 Set
@9
@10
Day 5
1
Pendulum Squat
2 Sets
1 Set
@9
@10
2
Calf Raise (Leg Press)
1 Set
1 Set
@9
@10
3
Stiff Leg Deadlift
2 Sets
1 Set
@9
@10
4
Leg Extension
2 Sets
1 Set
@9
@10
5
Hip Adductor (Machine)
1 Set
1 Set
@9
@10
6
Decline Sit Up (Weighted)
1 Set
1 Set
@9
@10
Day 6
1
Preacher Curl (EZ Bar)
2 Sets
1 Set
@9
@10
2
Tricep Pushdown (Cable)
2 Sets
1 Set
@9
@10
3
Hammer Curl
2 Sets
1 Set
@9
@10
4
Overhead Tricep Extension (Cable)
2 Sets
1 Set
@9
@10
5
One Arm Lateral Raise (Cable)
2 Sets
1 Set
@9
@10
6
Cable Crunch
2 Sets
1 Set
@9
@10
Day 7
1
Relax
1 Set
-1440 mins
@1