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Upper lower xoxo

by null
4 athletes joined

Program Description

To get very small and achieve max atrophy

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 31, 2025 11:36
  • Last Edited
    Feb 19, 2025 11:09
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 8-10
5
Seated Dip (Machine)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Hack Squat
1
1
5-8 reps
-
RPE 10
-
4
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
5-8 reps
RPE 8-10
6
Leg Curl
2
8 reps
RPE 10
7
Leg Extension
2
8 reps
RPE 10
8
Seated Dip (Machine)
2
7-10 reps
RPE 8-10
9
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
10
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
11
Standing Calf Raise
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 8-10
5
Seated Dip (Machine)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 8-10
5
Seated Dip (Machine)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 8-10
5
Seated Dip (Machine)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 8-10
5
Seated Dip (Machine)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 8-10
5
Seated Dip (Machine)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 8-10
5
Seated Dip (Machine)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 8-10
5
Seated Dip (Machine)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 8-10
5
Seated Dip (Machine)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 8-10
5
Seated Dip (Machine)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 8-10
5
Seated Dip (Machine)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 8-10
5
Seated Dip (Machine)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 8-10
5
Seated Dip (Machine)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 8-10
5
Seated Dip (Machine)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Chest Fly (Machine)
2
6-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 8-10
5
Seated Dip (Machine)
2
7-10 reps
RPE 8-10
6
Bicep Curl (Machine)
2
7-10 reps
RPE 8-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
7-10 reps
RPE 8-10
3
Leg Extension
2
7-10 reps
RPE 10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8-10
2
Leg Curl
2
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
5-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
High Row
3
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
High Row
2
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
High Row
3
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
High Row
3
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
High Row
3
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
High Row
3
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
High Row
3
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
High Row
3
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
High Row
3
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
High Row
3
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
High Row
3
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
High Row
3
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
High Row
3
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
High Row
3
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
High Row
3
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 8-10
2
Lat Pulldown
3
5-8 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-10 reps
RPE 8-10
4
High Row
3
5-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 8-10
7
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Leg Curl
2
6-10 reps
RPE 9
4
Leg Extension
2
6-10 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 8-10
Week 1
1 / 16 Weeks
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@8-10
2
Leg Press
3 Sets
5-8 Reps
@8-10
3
Leg Curl
2 Sets
6-10 Reps
@9
4
Leg Extension
2 Sets
6-10 Reps
@9
5
Standing Calf Raise
3 Sets
6-10 Reps
@8-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@8-10
2
Lat Pulldown (Neutral Grip)
3 Sets
5-8 Reps
@8-10
3
Chest Fly (Machine)
2 Sets
6-10 Reps
@8-10
4
Chest Supported Row (Machine)
3 Sets
5-8 Reps
@8-10
5
Seated Dip (Machine)
2 Sets
7-10 Reps
@8-10
6
Bicep Curl (Machine)
2 Sets
7-10 Reps
@8-10
7
Lateral Raise (Machine)
2 Sets
8-12 Reps
@8-10
Day 3
1
Chest Press (Machine)
3 Sets
5-8 Reps
@8-10
2
Lat Pulldown
3 Sets
5-8 Reps
@8-10
3
Chest Fly (Cable)
2 Sets
6-10 Reps
@8-10
4
High Row
3 Sets
5-8 Reps
@8-10
5
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@8-10
6
Preacher Curl (Dumbbell)
2 Sets
6-9 Reps
@8-10
7
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@8-10
Day 2
1
Hack Squat
3 Sets
5-8 Reps
@8-10
2
Leg Curl
2 Sets
7-10 Reps
@8-10
3
Leg Extension
2 Sets
7-10 Reps
@10
4
Standing Calf Raise
3 Sets
5-8 Reps
@8-10