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BoostcampPNG

L/U/R/L/U/R/R/

by Alex F.

Program Description

Strength and muscle gain

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 09, 2025 11:44
  • Last Edited
    Jan 23, 2025 03:21
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Hack Squat
3 Sets
@10
2
Hamstring Curl
3 Sets
@10
3
Leg Extension
2 Sets
@10
4
Hip Abductor (Machine)
2 Sets
@10
5
Seated Calf Raise
3 Sets
@10
Day 2
1
Bench Press (Barbell)
2 Sets
@10
2
Lat Pulldown
3 Sets
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
@10
4
Incline Chest Press (Machine)
2 Sets
@10
5
Lateral Raise (Cable)
3 Sets
@10
6
Reverse Pec Deck
1 Set
@10
7
JM Press (Smith Machine)
2 Sets
@10
8
Single Arm Tricep Extension (Cable)
2 Sets
@10
9
Preacher Curl Machine
2 Sets
@10
10
Hammer Curl (Cable)
1 Set
@10
Day 3
1
Leg Extension
3 Sets
@10
2
Hip Abductor (Machine)
2 Sets
@10
3
Hack Squat
2 Sets
@10
4
Hamstring Curl
2 Sets
@10
5
Seated Calf Raise
3 Sets
@10
Day 4
1
JM Press (Smith Machine)
2 Sets
@10
2
Lat Pulldown
3 Sets
@10
3
Bench Press (Barbell)
2 Sets
@10
4
Single Arm Tricep Extension (Cable)
2 Sets
@10
5
Incline Chest Press (Machine)
2 Sets
@10
6
Seated Wide-Grip Row (Cable)
2 Sets
@10
7
Reverse Pec Deck
3 Sets
@10
8
Preacher Curl (Dumbbell)
2 Sets
@10
9
Lateral Raise (Cable)
1 Set
@10
10
Forearm Curls
1 Set
@10