logo
BoostcampPNG

Home Gym Upper/Lower

by Joshua T.

Program Description

bodybuilding program for home gyms

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 04, 2025 07:20
  • Last Edited
    Jan 04, 2025 08:40
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
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
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Side Lateral Raise
2
12-15 reps
RPE 10
5
Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Preacher Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Side Lateral Raise
2
12-15 reps
RPE 10
5
Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Preacher Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Side Lateral Raise
2
12-15 reps
RPE 10
5
Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Preacher Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Side Lateral Raise
2
12-15 reps
RPE 10
5
Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Preacher Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Side Lateral Raise
2
12-15 reps
RPE 10
5
Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Preacher Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Side Lateral Raise
2
12-15 reps
RPE 10
5
Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Preacher Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Side Lateral Raise
2
12-15 reps
RPE 10
5
Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Preacher Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Side Lateral Raise
2
12-15 reps
RPE 10
5
Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Preacher Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Side Lateral Raise
2
12-15 reps
RPE 10
5
Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Preacher Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Side Lateral Raise
2
12-15 reps
RPE 10
5
Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Preacher Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Side Lateral Raise
2
12-15 reps
RPE 10
5
Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Preacher Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Side Lateral Raise
2
12-15 reps
RPE 10
5
Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Preacher Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated High-Bar Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9
4
Standing Calf Raise
3
20-30 reps
RPE 10
5
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated High-Bar Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9
4
Standing Calf Raise
3
20-30 reps
RPE 10
5
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated High-Bar Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9
4
Standing Calf Raise
3
20-30 reps
RPE 10
5
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated High-Bar Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9
4
Standing Calf Raise
3
20-30 reps
RPE 10
5
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated High-Bar Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9
4
Standing Calf Raise
3
20-30 reps
RPE 10
5
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated High-Bar Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9
4
Standing Calf Raise
3
20-30 reps
RPE 10
5
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated High-Bar Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9
4
Standing Calf Raise
3
20-30 reps
RPE 10
5
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated High-Bar Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9
4
Standing Calf Raise
3
20-30 reps
RPE 10
5
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated High-Bar Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9
4
Standing Calf Raise
3
20-30 reps
RPE 10
5
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated High-Bar Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9
4
Standing Calf Raise
3
20-30 reps
RPE 10
5
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated High-Bar Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9
4
Standing Calf Raise
3
20-30 reps
RPE 10
5
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated High-Bar Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9
4
Standing Calf Raise
3
20-30 reps
RPE 10
5
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
JM Press
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
JM Press
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
JM Press
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
JM Press
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
JM Press
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
JM Press
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
JM Press
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
JM Press
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
JM Press
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
JM Press
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
JM Press
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
JM Press
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
20-30 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
20-30 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
20-30 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
20-30 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
20-30 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
20-30 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
20-30 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
20-30 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
20-30 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
20-30 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
20-30 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
20-30 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wrist Curls
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wrist Curls
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wrist Curls
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wrist Curls
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wrist Curls
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wrist Curls
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wrist Curls
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wrist Curls
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wrist Curls
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wrist Curls
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wrist Curls
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wrist Curls
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
2
Wide Grip Pull-Up
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Single Arm Row (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Lying Side Lateral Raise
2 Sets
12-15 Reps
@10
5
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7
Skull Crusher (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
8
Preacher Hammer Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 2
1
Heel Elevated High-Bar Squat
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
2
Stiff Leg Deadlift
3 Sets
10-15 Reps
@8
3
Hip Thrust (Barbell)
2 Sets
10-15 Reps
@9
4
Standing Calf Raise
3 Sets
20-30 Reps
@10
5
Abs Crunch (Weighted)
3 Sets
10-20 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10
3
Seated Overhead Press (Dumbbell)
2 Sets
10-12 Reps
@9
4
Bent Over Row (Barbell, Paused)
3 Sets
8-10 Reps
@9
5
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
JM Press
3 Sets
10-15 Reps
@9
7
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@10
Day 4
1
High Bar Squat (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Hamstring Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
3
Standing Calf Raise
3 Sets
20-30 Reps
@10
4
Leg Raise (Captain's Chair)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@9
@10
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
2
Preacher Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Overhead Extension (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Wrist Curls
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10