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BoostcampPNG

Pure Bodybuilding Program Upper/Lower

by Bubbabomb
18 athletes joined

Program Description

This is a 5 days a week upper/lower split, that’s built from a program by Jeff Nippard.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 16, 2024 09:36
  • Last Edited
    Feb 21, 2025 08:27
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9-10
-
2
Lat Pulldown (Single Arm)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9-10
-
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9-10
-
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 8-9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9-10
-
2
Lat Pulldown (Single Arm)
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9-10
-
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9-10
-
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 8-9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9-10
-
2
Lat Pulldown (Single Arm)
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9-10
-
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9-10
-
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 8-9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9-10
-
2
Lat Pulldown (Single Arm)
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9-10
-
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9-10
-
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 8-9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 7-8
-
2
Lat Pulldown (Single Arm)
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
-
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 7-8
-
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 7-8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9-10
RPE 9-10
RPE 10-10
2
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
8-108 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 8-9
-
6
Wide Grip Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 9-10
-
7
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8-9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9-10
RPE 9-10
RPE 10-10
2
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
8-108 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 8-9
-
6
Wide Grip Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 9-10
-
7
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8-9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9-10
RPE 9-10
RPE 10-10
2
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
8-108 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 8-9
-
6
Wide Grip Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 9-10
-
7
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8-9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9-10
RPE 9-10
RPE 10-10
2
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
8-108 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 8-9
-
6
Wide Grip Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 9-10
-
7
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8-9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9-10
RPE 9-10
RPE 10-10
2
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
8-108 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 8-9
-
6
Wide Grip Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 9-10
-
7
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8-9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9-10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
-
2
Hip Adductor (Machine)
3
10-12 reps
-
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
-
-
-
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9-10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
-
2
Hip Adductor (Machine)
3
10-12 reps
-
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
-
-
-
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9-10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
-
2
Hip Adductor (Machine)
3
10-12 reps
-
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
-
-
-
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9-10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
3
Hack Squat
1
1
4 reps
6 reps
RPE 7
RPE 7
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
5
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 7-8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 9-10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 9-10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 9-10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 9-10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 9-10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Super-ROM overhand Cable Row
3
10-12 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Decline Machine Chest Press
2
1
8-10 reps
8-10 reps
RPE 8-9
-
5
Inverse DB Zottman Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9-10
-
7
Reverse Pec Deck
1
1
1
15 reps
15 reps
15 reps
RPE 9-10
RPE 9-10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Super-ROM overhand Cable Row
3
10-12 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Decline Machine Chest Press
2
1
8-10 reps
8-10 reps
RPE 8-9
-
5
Inverse DB Zottman Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9-10
-
7
Reverse Pec Deck
1
1
1
15 reps
15 reps
15 reps
RPE 9-10
RPE 9-10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Super-ROM overhand Cable Row
3
10-12 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Decline Machine Chest Press
2
1
8-10 reps
8-10 reps
RPE 8-9
-
5
Inverse DB Zottman Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9-10
-
7
Reverse Pec Deck
1
1
1
15 reps
15 reps
15 reps
RPE 9-10
RPE 9-10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Super-ROM overhand Cable Row
3
10-12 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Decline Machine Chest Press
2
1
8-10 reps
8-10 reps
RPE 8-9
-
5
Inverse DB Zottman Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9-10
-
7
Reverse Pec Deck
1
1
1
15 reps
15 reps
15 reps
RPE 9-10
RPE 9-10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Super-ROM overhand Cable Row
2
10-12 reps
RPE 7
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
3
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Machine Chest Press
1
1
8-10 reps
8-10 reps
RPE 6-7
-
5
Inverse DB Zottman Curl
1
1
10-12 reps
10-12 reps
RPE 7-8
-
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7-8
-
7
Reverse Pec Deck
1
1
1
15 reps
15 reps
15 reps
RPE 7-8
RPE 7-8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Machine Chest Press
2
1
8-10 reps
8-10 reps
RPE 8-9
-
5
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9-10
-
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Single Arm Rear Delt Cable Fly
2
1
12-15 reps
12-15 reps
RPE 9-10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Machine Chest Press
2
1
8-10 reps
8-10 reps
RPE 8-9
-
5
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9-10
-
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Single Arm Rear Delt Cable Fly
2
1
12-15 reps
12-15 reps
RPE 9-10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Machine Chest Press
2
1
8-10 reps
8-10 reps
RPE 8-9
-
5
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9-10
-
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Single Arm Rear Delt Cable Fly
2
1
12-15 reps
12-15 reps
RPE 9-10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Machine Chest Press
2
1
8-10 reps
8-10 reps
RPE 8-9
-
5
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9-10
-
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Single Arm Rear Delt Cable Fly
2
1
12-15 reps
12-15 reps
RPE 9-10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Machine Chest Press
2
1
8-10 reps
8-10 reps
RPE 8-9
-
5
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9-10
-
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Single Arm Rear Delt Cable Fly
2
1
12-15 reps
12-15 reps
RPE 9-10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Leg Press
3
8 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 6-7
RPE 7-8
4
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9-10
-
5
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9-10
-
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9-10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Leg Press
3
8 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 6-7
RPE 7-8
4
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9-10
-
5
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9-10
-
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9-10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Leg Press
3
8 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 6-7
RPE 7-8
4
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9-10
-
5
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9-10
-
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9-10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Leg Press
3
8 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 6-7
RPE 7-8
4
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9-10
-
5
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9-10
-
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9-10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Leg Press
3
8 reps
RPE 6-7
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
-
RPE 6-7
4
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
-
5
Leg Extension
2
10-12 reps
RPE 6-7
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 7-8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8-9
3
Glute-Ham Raise
2
1
8 reps
8 reps
RPE 8-9
RPE 9-10
4A
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9-10
-
4B
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9-10
-
5
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9-10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8-9
3
Glute-Ham Raise
2
1
8 reps
8 reps
RPE 8-9
RPE 9-10
4A
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9-10
-
4B
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9-10
-
5
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9-10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8-9
3
Glute-Ham Raise
2
1
8 reps
8 reps
RPE 8-9
RPE 9-10
4A
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9-10
-
4B
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9-10
-
5
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9-10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8-9
3
Glute-Ham Raise
2
1
8 reps
8 reps
RPE 8-9
RPE 9-10
4A
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9-10
-
4B
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9-10
-
5
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9-10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8-9
3
Glute-Ham Raise
2
1
8 reps
8 reps
RPE 8-9
RPE 9-10
4A
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9-10
-
4B
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9-10
-
5
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9-10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9-10
-
2
Skull Crusher (Dumbbell)
2
1
10 reps
10 reps
RPE 9-10
-
3
Spider Curl
1
1
12-15 reps
12-15 reps
RPE 9-10
-
4
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9-10
-
5
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 9-10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9-10
-
2
Skull Crusher (Dumbbell)
2
1
10 reps
10 reps
RPE 9-10
-
3
Spider Curl
1
1
12-15 reps
12-15 reps
RPE 9-10
-
4
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9-10
-
5
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 9-10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9-10
-
2
Skull Crusher (Dumbbell)
2
1
10 reps
10 reps
RPE 9-10
-
3
Spider Curl
1
1
12-15 reps
12-15 reps
RPE 9-10
-
4
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9-10
-
5
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 9-10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9-10
-
2
Skull Crusher (Dumbbell)
2
1
10 reps
10 reps
RPE 9-10
-
3
Spider Curl
1
1
12-15 reps
12-15 reps
RPE 9-10
-
4
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9-10
-
5
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 9-10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 7-8
-
2
Skull Crusher (Dumbbell)
2
1
10 reps
10 reps
RPE 7-8
-
3
Spider Curl
1
1
12-15 reps
12-15 reps
RPE 7-8
-
4
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 7-8
-
5
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 7-8
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9-10
-
4
Reverse Bicep Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9-10
-
5
Reverse Abs Crunch (Bodyweight)
2
1
10-20 reps
10-20 reps
RPE 9-10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9-10
-
4
Reverse Bicep Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9-10
-
5
Reverse Abs Crunch (Bodyweight)
2
1
10-20 reps
10-20 reps
RPE 9-10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9-10
-
4
Reverse Bicep Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9-10
-
5
Reverse Abs Crunch (Bodyweight)
2
1
10-20 reps
10-20 reps
RPE 9-10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9-10
-
4
Reverse Bicep Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9-10
-
5
Reverse Abs Crunch (Bodyweight)
2
1
10-20 reps
10-20 reps
RPE 9-10
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9-10
-
4
Reverse Bicep Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9-10
-
5
Reverse Abs Crunch (Bodyweight)
2
1
10-20 reps
10-20 reps
RPE 9-10
-
Week 1
1 / 10 Weeks
Day 3
1
Super-ROM overhand Cable Row
3 Sets
10-12 Reps
-
2
Shoulder Press (Machine)
3 Sets
10-12 Reps
-
3
Lat Pulldown
3 Sets
8-10 Reps
-
4
Decline Machine Chest Press
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
-
5
Inverse DB Zottman Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9-10
-
7
Reverse Pec Deck
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9-10
@9-10
-
Day 4
1
Leg Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Leg Press
3 Sets
8 Reps
@8-9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@6-7
@7-8
4
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9-10
-
5
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9-10
-
6
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9-10
-
Day 5
1
Bayesian Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9-10
-
2
Skull Crusher (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@9-10
-
3
Spider Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
@9-10
-
4
Tricep Kickback
1 Set
1 Set
12-15 Reps
12-15 Reps
@9-10
-
5
Cable Crunch
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9-10
-
Day 2
1
Leg Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Hack Squat
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9
@9
@9
4
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9-10
-
Day 1
1
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9-10
-
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Incline Bench Press (Dumbbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
4
Chest Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9-10
-
6
Lat Prayer
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9-10
-
7
Pec Deck (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
-