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BoostcampPNG

upper lower program

by Nico

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 07, 2024 08:18
  • Last Edited
    Aug 07, 2024 11:51
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Leg Extension
3
12 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 8
3
Leg Press
3
12 reps
RPE 10
4
Hack Squat
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
20 reps
RPE 10
6
Lateral Raise (Machine)
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 10
3
Hack Squat
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
20 reps
RPE 10
6
Lateral Raise (Machine)
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 10
3
Hack Squat
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
20 reps
RPE 10
6
Lateral Raise (Machine)
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 10
3
Hack Squat
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
20 reps
RPE 10
6
Lateral Raise (Machine)
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 10
3
Hack Squat
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
20 reps
RPE 10
6
Lateral Raise (Machine)
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 10
3
Hack Squat
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
20 reps
RPE 10
6
Lateral Raise (Machine)
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 10
3
Squat (Smith Machine)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
20 reps
RPE 10
6
Lateral Raise (Machine)
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 10
3
Squat (Smith Machine)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
20 reps
RPE 10
6
Lateral Raise (Machine)
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 10
3
Squat (Smith Machine)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
20 reps
RPE 10
6
Lateral Raise (Machine)
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 10
3
Squat (Smith Machine)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
20 reps
RPE 10
6
Lateral Raise (Machine)
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 10
3
Squat (Smith Machine)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
20 reps
RPE 10
6
Lateral Raise (Machine)
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 10
3
Squat (Smith Machine)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
20 reps
RPE 10
6
Lateral Raise (Machine)
3
25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Bench Press (Smith Machine)
2
10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
5A
Tricep Extension (Cable)
1
15 reps
RPE 9
5B
Bicep Curl (Cable)
1
15 reps
RPE 9
6A
Tricep Extension (Cable)
1
15 reps
RPE 10
6B
Bicep Curl (Cable)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Bench Press (Smith Machine)
2
10 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
6A
Tricep Extension (Cable)
1
15 reps
RPE 9
6B
Bicep Curl (Cable)
1
15 reps
RPE 9
7A
Tricep Extension (Cable)
1
15 reps
RPE 10
7B
Bicep Curl (Cable)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Bench Press (Smith Machine)
2
10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
5A
Tricep Extension (Cable)
1
15 reps
RPE 9
5B
Bicep Curl (Cable)
1
15 reps
RPE 9
6A
Tricep Extension (Cable)
1
15 reps
RPE 10
6B
Bicep Curl (Cable)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
High Row
3
10 reps
RPE 8
3
Barbell Row
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
5
Bench Press (Smith Machine)
2
10 reps
RPE 10
6A
Tricep Extension (Cable)
1
15 reps
RPE 9
6B
Bicep Curl (Cable)
1
15 reps
RPE 9
7A
Tricep Extension (Cable)
1
15 reps
RPE 10
7B
Bicep Curl (Cable)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
High Row
3
10 reps
RPE 8
3
Barbell Row
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
5
Chest Press (Machine)
2
10 reps
RPE 10
6A
Tricep Extension (Cable)
1
15 reps
RPE 9
6B
Bicep Curl (Cable)
1
15 reps
RPE 9
7A
Tricep Extension (Cable)
1
15 reps
RPE 10
7B
Bicep Curl (Cable)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
High Row
3
10 reps
RPE 8
3
Barbell Row
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
5
Chest Press (Machine)
2
10 reps
RPE 10
6A
Tricep Extension (Cable)
1
15 reps
RPE 9
6B
Bicep Curl (Cable)
1
15 reps
RPE 9
7A
Tricep Extension (Cable)
1
15 reps
RPE 10
7B
Bicep Curl (Cable)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
High Row
3
10 reps
RPE 8
3
Barbell Row
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
5
Chest Fly (Dumbbell)
3
10 reps
RPE 9
6A
Tricep Extension (Cable)
1
15 reps
RPE 9
6B
Bicep Curl (Cable)
1
15 reps
RPE 9
7A
Tricep Extension (Cable)
1
15 reps
RPE 10
7B
Bicep Curl (Cable)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
High Row
3
10 reps
RPE 8
3
Barbell Row
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
5
Chest Fly (Dumbbell)
3
10 reps
RPE 9
6A
Tricep Extension (Cable)
1
15 reps
RPE 9
6B
Bicep Curl (Cable)
1
15 reps
RPE 9
7A
Tricep Extension (Cable)
1
15 reps
RPE 10
7B
Bicep Curl (Cable)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
High Row
3
10 reps
RPE 8
3
Barbell Row
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
5
Chest Fly (Dumbbell)
3
10 reps
RPE 9
6A
Tricep Extension (Cable)
1
15 reps
RPE 9
6B
Bicep Curl (Cable)
1
15 reps
RPE 9
7A
Tricep Extension (Cable)
1
15 reps
RPE 10
7B
Bicep Curl (Cable)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
High Row
3
10 reps
RPE 8
3
Barbell Row
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
5
Chest Fly (Dumbbell)
3
10 reps
RPE 9
6A
Tricep Extension (Cable)
1
15 reps
RPE 9
6B
Bicep Curl (Cable)
1
15 reps
RPE 9
7A
Tricep Extension (Cable)
1
15 reps
RPE 10
7B
Bicep Curl (Cable)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
High Row
3
10 reps
RPE 8
3
Barbell Row
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
5
Chest Fly (Dumbbell)
3
10 reps
RPE 9
6A
Tricep Extension (Cable)
1
15 reps
RPE 9
6B
Bicep Curl (Cable)
1
15 reps
RPE 9
7A
Tricep Extension (Cable)
1
15 reps
RPE 10
7B
Bicep Curl (Cable)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
High Row
3
10 reps
RPE 8
3
Barbell Row
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
5
Chest Fly (Dumbbell)
3
10 reps
RPE 9
6A
Tricep Extension (Cable)
1
15 reps
RPE 9
6B
Bicep Curl (Cable)
1
15 reps
RPE 9
7A
Tricep Extension (Cable)
1
15 reps
RPE 10
7B
Bicep Curl (Cable)
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
25 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Leg Press
3
1
10 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
25 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Rear Delt Cable One Arm
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
15 reps
RPE 8
3
Rear Delt Fly (Machine)
3
25 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Rear Delt Cable One Arm
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
15 reps
RPE 8
3
Rear Delt Fly (Machine)
3
25 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Rear Delt Cable One Arm
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
4
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
4
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
4
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
4
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
4
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
4
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
Bench Press (Barbell)
3
10 reps
RPE 9
3A
Chest Supported Row (Machine)
1
10 reps
RPE 8
3B
Overhead Press (Machine)
1
10 reps
RPE 8
4A
Chest Supported Row (Machine)
1
10 reps
RPE 9
4B
Overhead Press (Machine)
1
10 reps
RPE 9
5A
Chest Supported Row (Machine)
1
10 reps
RPE 8
5B
Overhead Press (Machine)
1
10 reps
RPE 8
6A
Lying Tricep Extension (Barbell)
1
12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
7A
Lying Tricep Extension (Barbell)
1
12 reps
RPE 9
7B
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
Bench Press (Barbell)
3
10 reps
RPE 9
3A
Chest Supported Row (Machine)
1
10 reps
RPE 8
3B
Overhead Press (Machine)
1
10 reps
RPE 8
4A
Chest Supported Row (Machine)
1
10 reps
RPE 9
4B
Overhead Press (Machine)
1
10 reps
RPE 9
5A
Chest Supported Row (Machine)
1
10 reps
RPE 8
5B
Overhead Press (Machine)
1
10 reps
RPE 8
6A
Lying Tricep Extension (Barbell)
1
12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
7A
Lying Tricep Extension (Barbell)
1
12 reps
RPE 9
7B
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
Bench Press (Barbell)
3
10 reps
RPE 9
3A
Chest Supported Row (Machine)
1
10 reps
RPE 8
3B
Overhead Press (Machine)
1
10 reps
RPE 8
4A
Chest Supported Row (Machine)
1
10 reps
RPE 9
4B
Overhead Press (Machine)
1
10 reps
RPE 9
5A
Lying Tricep Extension (Barbell)
1
12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
6A
Lying Tricep Extension (Barbell)
1
12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
Bench Press (Barbell)
3
10 reps
RPE 9
3A
Chest Supported Row (Machine)
1
10 reps
RPE 8
3B
Overhead Press (Machine)
1
10 reps
RPE 8
4A
Chest Supported Row (Machine)
1
10 reps
RPE 9
4B
Overhead Press (Machine)
1
10 reps
RPE 9
5A
Lying Tricep Extension (Barbell)
1
12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
6A
Lying Tricep Extension (Barbell)
1
12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
Bench Press (Barbell)
3
10 reps
RPE 9
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8
3B
Chest Fly (Machine)
3
10 reps
RPE 8
4A
Lying Tricep Extension (Barbell)
1
12 reps
RPE 9
4B
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
5A
Lying Tricep Extension (Barbell)
1
12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
Bench Press (Barbell)
3
10 reps
RPE 9
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8
3B
Chest Fly (Machine)
3
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
1
12 reps
RPE 9
4B
Bicep Curl (Cable)
1
12 reps
RPE 9
5A
Lying Tricep Extension (Barbell)
1
12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 3
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3A
T-Bar Row
3
10 reps
RPE 8
3B
Chest Fly (Machine)
3
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4B
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 3
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3A
T-Bar Row
3
10 reps
RPE 8
3B
Chest Fly (Machine)
3
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4B
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 3
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3A
T-Bar Row
3
10 reps
RPE 8
3B
Chest Fly (Machine)
3
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4B
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 3
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3A
T-Bar Row
3
10 reps
RPE 8
3B
Chest Fly (Machine)
3
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4B
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 3
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3A
T-Bar Row
3
10 reps
RPE 8
3B
Chest Fly (Machine)
3
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4B
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 3
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3A
T-Bar Row
3
10 reps
RPE 8
3B
Chest Fly (Machine)
3
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4B
Bicep Curl (Cable)
3
12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Leg Extension
3 Sets
12 Reps
@8
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Leg Press
3 Sets
12 Reps
@10
4
Hack Squat
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
20 Reps
@10
6
Lateral Raise (Machine)
3 Sets
25 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
T-Bar Row
3 Sets
10 Reps
@8
3
Bench Press (Smith Machine)
2 Sets
10 Reps
@10
4
Lat Pulldown (Neutral Grip)
2 Sets
10 Reps
@9
5A
Tricep Extension (Cable)
1 Set
15 Reps
@9
5B
Bicep Curl (Cable)
1 Set
15 Reps
@9
6A
Tricep Extension (Cable)
1 Set
15 Reps
@10
6B
Bicep Curl (Cable)
1 Set
15 Reps
@10
Day 3
1
Stiff Leg Deadlift
3 Sets
10 Reps
@8
2
Hack Squat
3 Sets
10 Reps
@8
3
Leg Curl
3 Sets
15 Reps
@8
4
Face Pull
3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
25 Reps
@8
Day 4
1
Chin-Up (Bodyweight)
3 Sets
10 Reps
@3
2
Bench Press (Barbell)
3 Sets
10 Reps
@9
3A
Chest Supported Row (Machine)
1 Set
10 Reps
@8
3B
Overhead Press (Machine)
1 Set
10 Reps
@8
4A
Chest Supported Row (Machine)
1 Set
10 Reps
@9
4B
Overhead Press (Machine)
1 Set
10 Reps
@9
5A
Chest Supported Row (Machine)
1 Set
10 Reps
@8
5B
Overhead Press (Machine)
1 Set
10 Reps
@8
6A
Lying Tricep Extension (Barbell)
1 Set
12 Reps
@9
6B
Bicep Curl (Dumbbell)
1 Set
12 Reps
@9
7A
Lying Tricep Extension (Barbell)
1 Set
12 Reps
@9
7B
Bicep Curl (Dumbbell)
1 Set
12 Reps
@9