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BoostcampPNG

Torso/Limbs Split

by Muhammad Syahreza

Program Description

Traditional Upper/Lower split redesigned to reduce upper body session days, and also increasing arm emphasis, by moving arm work to lower body session days. Works on the principle of high frequency so work sessions as ULR repeat.

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 18, 2025 05:37
  • Last Edited
    Jan 21, 2025 04:06
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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
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
5
Lat Pulldown
2
6-10 reps
RPE 9
6
Seated Row (Cable)
2
6-10 reps
RPE 9
7
Back Extension
3
6-10 reps
RPE 9
8
Overhead Press (Machine)
3
6-10 reps
RPE 9
9A
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
5
Lat Pulldown
2
6-10 reps
RPE 9
6
Seated Row (Cable)
2
6-10 reps
RPE 9
7
Back Extension
3
6-10 reps
RPE 9
8
Overhead Press (Machine)
3
6-10 reps
RPE 9
9A
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
5
Lat Pulldown
2
6-10 reps
RPE 9
6
Seated Row (Cable)
2
6-10 reps
RPE 9
7
Back Extension
3
6-10 reps
RPE 9
8
Overhead Press (Machine)
3
6-10 reps
RPE 9
9A
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
5
Lat Pulldown
2
6-10 reps
RPE 9
6
Seated Row (Cable)
2
6-10 reps
RPE 9
7
Back Extension
3
6-10 reps
RPE 9
8
Overhead Press (Machine)
3
6-10 reps
RPE 9
9A
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
5
Lat Pulldown
2
6-10 reps
RPE 9
6
Seated Row (Cable)
2
6-10 reps
RPE 9
7
Back Extension
3
6-10 reps
RPE 9
8
Overhead Press (Machine)
3
6-10 reps
RPE 9
9A
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
5
Lat Pulldown
2
6-10 reps
RPE 9
6
Seated Row (Cable)
2
6-10 reps
RPE 9
7
Back Extension
3
6-10 reps
RPE 9
8
Overhead Press (Machine)
3
6-10 reps
RPE 9
9A
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
5
Lat Pulldown
2
6-10 reps
RPE 9
6
Seated Row (Cable)
2
6-10 reps
RPE 9
7
Back Extension
3
6-10 reps
RPE 9
8
Overhead Press (Machine)
3
6-10 reps
RPE 9
9A
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
5
Lat Pulldown
2
6-10 reps
RPE 9
6
Seated Row (Cable)
2
6-10 reps
RPE 9
7
Back Extension
3
6-10 reps
RPE 9
8
Overhead Press (Machine)
3
6-10 reps
RPE 9
9A
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
5
Lat Pulldown
2
6-10 reps
RPE 9
6
Seated Row (Cable)
2
6-10 reps
RPE 9
7
Back Extension
3
6-10 reps
RPE 9
8
Overhead Press (Machine)
3
6-10 reps
RPE 9
9A
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
5
Lat Pulldown
2
6-10 reps
RPE 9
6
Seated Row (Cable)
2
6-10 reps
RPE 9
7
Back Extension
3
6-10 reps
RPE 9
8
Overhead Press (Machine)
3
6-10 reps
RPE 9
9A
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
5
Lat Pulldown
2
6-10 reps
RPE 9
6
Seated Row (Cable)
2
6-10 reps
RPE 9
7
Back Extension
3
6-10 reps
RPE 9
8
Overhead Press (Machine)
3
6-10 reps
RPE 9
9A
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
5
Lat Pulldown
2
6-10 reps
RPE 9
6
Seated Row (Cable)
2
6-10 reps
RPE 9
7
Back Extension
3
6-10 reps
RPE 9
8
Overhead Press (Machine)
3
6-10 reps
RPE 9
9A
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
5
Leg Press (45 Degrees)
3
3-5 reps
RPE 9
6
Hip Adductor (Machine)
2
6-10 reps
RPE 9
7
Lying Leg Curl
2
6-10 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
9
Leg Extension
3
6-10 reps
RPE 9
10
Seated Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
5
Leg Press (45 Degrees)
3
3-5 reps
RPE 9
6
Hip Adductor (Machine)
2
6-10 reps
RPE 9
7
Lying Leg Curl
2
6-10 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
9
Leg Extension
3
6-10 reps
RPE 9
10
Seated Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
5
Leg Press (45 Degrees)
3
3-5 reps
RPE 9
6
Hip Adductor (Machine)
2
6-10 reps
RPE 9
7
Lying Leg Curl
2
6-10 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
9
Leg Extension
3
6-10 reps
RPE 9
10
Seated Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
5
Leg Press (45 Degrees)
3
3-5 reps
RPE 9
6
Hip Adductor (Machine)
2
6-10 reps
RPE 9
7
Lying Leg Curl
2
6-10 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
9
Leg Extension
3
6-10 reps
RPE 9
10
Seated Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
5
Leg Press (45 Degrees)
3
3-5 reps
RPE 9
6
Hip Adductor (Machine)
2
6-10 reps
RPE 9
7
Lying Leg Curl
2
6-10 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
9
Leg Extension
3
6-10 reps
RPE 9
10
Seated Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
5
Leg Press (45 Degrees)
3
3-5 reps
RPE 9
6
Hip Adductor (Machine)
2
6-10 reps
RPE 9
7
Lying Leg Curl
2
6-10 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
9
Leg Extension
3
6-10 reps
RPE 9
10
Seated Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
5
Leg Press (45 Degrees)
3
3-5 reps
RPE 9
6
Hip Adductor (Machine)
2
6-10 reps
RPE 9
7
Lying Leg Curl
2
6-10 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
9
Leg Extension
3
6-10 reps
RPE 9
10
Seated Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
5
Leg Press (45 Degrees)
3
3-5 reps
RPE 9
6
Hip Adductor (Machine)
2
6-10 reps
RPE 9
7
Lying Leg Curl
2
6-10 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
9
Leg Extension
3
6-10 reps
RPE 9
10
Seated Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
5
Leg Press (45 Degrees)
3
3-5 reps
RPE 9
6
Hip Adductor (Machine)
2
6-10 reps
RPE 9
7
Lying Leg Curl
2
6-10 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
9
Leg Extension
3
6-10 reps
RPE 9
10
Seated Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
5
Leg Press (45 Degrees)
3
3-5 reps
RPE 9
6
Hip Adductor (Machine)
2
6-10 reps
RPE 9
7
Lying Leg Curl
2
6-10 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
9
Leg Extension
3
6-10 reps
RPE 9
10
Seated Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
5
Leg Press (45 Degrees)
3
3-5 reps
RPE 9
6
Hip Adductor (Machine)
2
6-10 reps
RPE 9
7
Lying Leg Curl
2
6-10 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
9
Leg Extension
3
6-10 reps
RPE 9
10
Seated Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
5
Leg Press (45 Degrees)
3
3-5 reps
RPE 9
6
Hip Adductor (Machine)
2
6-10 reps
RPE 9
7
Lying Leg Curl
2
6-10 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
9
Leg Extension
3
6-10 reps
RPE 9
10
Seated Calf Raise
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
6-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
6-10 reps
RPE 9
6
Overhead Press (Machine)
3
6-10 reps
RPE 9
7
Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
9
Back Extension
3
6-10 reps
RPE 9
10A
Abs Crunch (Machine)
2
6-10 reps
RPE 9
10B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
6-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
6-10 reps
RPE 9
6
Overhead Press (Machine)
3
6-10 reps
RPE 9
7
Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
9
Back Extension
3
6-10 reps
RPE 9
10A
Abs Crunch (Machine)
2
6-10 reps
RPE 9
10B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
6-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
6-10 reps
RPE 9
6
Overhead Press (Machine)
3
6-10 reps
RPE 9
7
Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
9
Back Extension
3
6-10 reps
RPE 9
10A
Abs Crunch (Machine)
2
6-10 reps
RPE 9
10B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
6-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
6-10 reps
RPE 9
6
Overhead Press (Machine)
3
6-10 reps
RPE 9
7
Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
9
Back Extension
3
6-10 reps
RPE 9
10A
Abs Crunch (Machine)
2
6-10 reps
RPE 9
10B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
6-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
6-10 reps
RPE 9
6
Overhead Press (Machine)
3
6-10 reps
RPE 9
7
Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
9
Back Extension
3
6-10 reps
RPE 9
10A
Abs Crunch (Machine)
2
6-10 reps
RPE 9
10B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
6-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
6-10 reps
RPE 9
6
Overhead Press (Machine)
3
6-10 reps
RPE 9
7
Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
9
Back Extension
3
6-10 reps
RPE 9
10A
Abs Crunch (Machine)
2
6-10 reps
RPE 9
10B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
6-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
6-10 reps
RPE 9
6
Overhead Press (Machine)
3
6-10 reps
RPE 9
7
Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
9
Back Extension
3
6-10 reps
RPE 9
10A
Abs Crunch (Machine)
2
6-10 reps
RPE 9
10B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
6-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
6-10 reps
RPE 9
6
Overhead Press (Machine)
3
6-10 reps
RPE 9
7
Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
9
Back Extension
3
6-10 reps
RPE 9
10A
Abs Crunch (Machine)
2
6-10 reps
RPE 9
10B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
6-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
6-10 reps
RPE 9
6
Overhead Press (Machine)
3
6-10 reps
RPE 9
7
Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
9
Back Extension
3
6-10 reps
RPE 9
10A
Abs Crunch (Machine)
2
6-10 reps
RPE 9
10B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
6-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
6-10 reps
RPE 9
6
Overhead Press (Machine)
3
6-10 reps
RPE 9
7
Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
9
Back Extension
3
6-10 reps
RPE 9
10A
Abs Crunch (Machine)
2
6-10 reps
RPE 9
10B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
6-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
6-10 reps
RPE 9
6
Overhead Press (Machine)
3
6-10 reps
RPE 9
7
Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
9
Back Extension
3
6-10 reps
RPE 9
10A
Abs Crunch (Machine)
2
6-10 reps
RPE 9
10B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 9
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
6-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
6-10 reps
RPE 9
6
Overhead Press (Machine)
3
6-10 reps
RPE 9
7
Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
9
Back Extension
3
6-10 reps
RPE 9
10A
Abs Crunch (Machine)
2
6-10 reps
RPE 9
10B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
5
Squat (Barbell)
3
3-5 reps
RPE 9
6
Hip Adductor (Machine)
2
6-10 reps
RPE 9
7
Lying Leg Curl
2
6-10 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
9
Leg Extension
3
6-10 reps
RPE 9
10
Seated Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
5
Squat (Barbell)
3
3-5 reps
RPE 9
6
Hip Adductor (Machine)
2
6-10 reps
RPE 9
7
Lying Leg Curl
2
6-10 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
9
Leg Extension
3
6-10 reps
RPE 9
10
Seated Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
5
Squat (Barbell)
3
3-5 reps
RPE 9
6
Hip Adductor (Machine)
2
6-10 reps
RPE 9
7
Lying Leg Curl
2
6-10 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
9
Leg Extension
3
6-10 reps
RPE 9
10
Seated Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
5
Squat (Barbell)
3
3-5 reps
RPE 9
6
Hip Adductor (Machine)
2
6-10 reps
RPE 9
7
Lying Leg Curl
2
6-10 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
9
Leg Extension
3
6-10 reps
RPE 9
10
Seated Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
5
Squat (Barbell)
3
3-5 reps
RPE 9
6
Hip Adductor (Machine)
2
6-10 reps
RPE 9
7
Lying Leg Curl
2
6-10 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
9
Leg Extension
3
6-10 reps
RPE 9
10
Seated Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
5
Squat (Barbell)
3
3-5 reps
RPE 9
6
Hip Adductor (Machine)
2
6-10 reps
RPE 9
7
Lying Leg Curl
2
6-10 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
9
Leg Extension
3
6-10 reps
RPE 9
10
Seated Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
5
Squat (Barbell)
3
3-5 reps
RPE 9
6
Hip Adductor (Machine)
2
6-10 reps
RPE 9
7
Lying Leg Curl
2
6-10 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
9
Leg Extension
3
6-10 reps
RPE 9
10
Seated Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
5
Squat (Barbell)
3
3-5 reps
RPE 9
6
Hip Adductor (Machine)
2
6-10 reps
RPE 9
7
Lying Leg Curl
2
6-10 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
9
Leg Extension
3
6-10 reps
RPE 9
10
Seated Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
5
Squat (Barbell)
3
3-5 reps
RPE 9
6
Hip Adductor (Machine)
2
6-10 reps
RPE 9
7
Lying Leg Curl
2
6-10 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
9
Leg Extension
3
6-10 reps
RPE 9
10
Seated Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
5
Squat (Barbell)
3
3-5 reps
RPE 9
6
Hip Adductor (Machine)
2
6-10 reps
RPE 9
7
Lying Leg Curl
2
6-10 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
9
Leg Extension
3
6-10 reps
RPE 9
10
Seated Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
5
Squat (Barbell)
3
3-5 reps
RPE 9
6
Hip Adductor (Machine)
2
6-10 reps
RPE 9
7
Lying Leg Curl
2
6-10 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
9
Leg Extension
3
6-10 reps
RPE 9
10
Seated Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
5
Squat (Barbell)
3
3-5 reps
RPE 9
6
Hip Adductor (Machine)
2
6-10 reps
RPE 9
7
Lying Leg Curl
2
6-10 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
9
Leg Extension
3
6-10 reps
RPE 9
10
Seated Calf Raise
3
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
4
Chest Supported Row (Dumbbell)
2 Sets
6-10 Reps
@9
5
Lat Pulldown
2 Sets
6-10 Reps
@9
6
Seated Row (Cable)
2 Sets
6-10 Reps
@9
7
Back Extension
3 Sets
6-10 Reps
@9
8
Overhead Press (Machine)
3 Sets
6-10 Reps
@9
9A
Abs Crunch (Machine)
2 Sets
6-10 Reps
@9
9B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
Day 2
1
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@9
2
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@9
3
Skull Crusher (Barbell)
2 Sets
6-10 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@9
5
Leg Press (45 Degrees)
3 Sets
3-5 Reps
@9
6
Hip Adductor (Machine)
2 Sets
6-10 Reps
@9
7
Lying Leg Curl
2 Sets
6-10 Reps
@9
8
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
9
Leg Extension
3 Sets
6-10 Reps
@9
10
Seated Calf Raise
3 Sets
8-12 Reps
@9
Day 3
1
Chest Supported Row (Dumbbell)
2 Sets
6-10 Reps
@9
2
Lat Pulldown
2 Sets
6-10 Reps
@9
3
Seated Row (Cable)
2 Sets
6-10 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
5
Pec Deck (Machine)
3 Sets
6-10 Reps
@9
6
Overhead Press (Machine)
3 Sets
6-10 Reps
@9
7
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
8
Rear Delt Fly (Cable)
3 Sets
8-12 Reps
@9
9
Back Extension
3 Sets
6-10 Reps
@9
10A
Abs Crunch (Machine)
2 Sets
6-10 Reps
@9
10B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
Day 4
1
Skull Crusher (Barbell)
2 Sets
6-10 Reps
@9
2
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@9
3
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@9
4
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@9
5
Squat (Barbell)
3 Sets
3-5 Reps
@9
6
Hip Adductor (Machine)
2 Sets
6-10 Reps
@9
7
Lying Leg Curl
2 Sets
6-10 Reps
@9
8
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
9
Leg Extension
3 Sets
6-10 Reps
@9
10
Seated Calf Raise
3 Sets
8-12 Reps
@9