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BoostcampPNG

Basement BB UL

by Ortt O.

Program Description

It’s the basement upper lower with added should and took out rdl

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 15, 2025 08:35
  • Last Edited
    Feb 28, 2025 12:47
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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
Overhead Press (Barbell)
3
8-12 reps
RPE 10
2
Preacher Curl (Barbell)
2
6-8 reps
RPE 10
3
Pec Deck (Machine)
2
6-8 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Bench Press (Barbell)
2
6-8 reps
RPE 10
9
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
10
Cable Crunch
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Overhead Press (Barbell)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
10
Cable Crunch
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-8 reps
RPE 10
5
Bench Press (Barbell)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
10
Cable Crunch
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-8 reps
RPE 10
5
Bench Press (Barbell)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
10
Cable Crunch
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-8 reps
RPE 10
5
Bench Press (Barbell)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
10
Cable Crunch
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-8 reps
RPE 10
5
Bench Press (Barbell)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
10
Cable Crunch
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-8 reps
RPE 10
5
Bench Press (Barbell)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
10
Cable Crunch
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-8 reps
RPE 10
5
Bench Press (Barbell)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
10
Cable Crunch
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-8 reps
RPE 10
5
Bench Press (Barbell)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
10
Cable Crunch
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-8 reps
RPE 10
5
Bench Press (Barbell)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
10
Cable Crunch
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-8 reps
RPE 10
5
Bench Press (Barbell)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
10
Cable Crunch
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-8 reps
RPE 10
5
Bench Press (Barbell)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
10
Cable Crunch
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Hack Squat
2
5-8 reps
RPE 10
4
Leg Press
2
5-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
7
Lateral Raise (Cable)
3
8-12 reps
RPE 10
8
Abs Crunch (Machine)
2
8-12 reps
RPE 10
9
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
10
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 10
11
Seated Row (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Hack Squat
2
5-8 reps
RPE 10
4
Leg Press
2
5-8 reps
RPE 10
5
Single Arm Row (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
-
6
Standing Calf Raise
2
8-12 reps
RPE 10
7
Seated Calf Raise
2
8-12 reps
RPE 10
8
Lateral Raise (Cable)
3
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
8-12 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
11
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Leg Press
2
5-8 reps
RPE 10
7
Standing Calf Raise
2
8-12 reps
RPE 10
8
Seated Calf Raise
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Leg Press
2
5-8 reps
RPE 10
7
Standing Calf Raise
2
8-12 reps
RPE 10
8
Seated Calf Raise
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Leg Press
2
5-8 reps
RPE 10
7
Standing Calf Raise
2
8-12 reps
RPE 10
8
Seated Calf Raise
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Leg Press
2
5-8 reps
RPE 10
7
Standing Calf Raise
2
8-12 reps
RPE 10
8
Seated Calf Raise
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Leg Press
2
5-8 reps
RPE 10
7
Standing Calf Raise
2
8-12 reps
RPE 10
8
Seated Calf Raise
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Leg Press
2
5-8 reps
RPE 10
7
Standing Calf Raise
2
8-12 reps
RPE 10
8
Seated Calf Raise
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Leg Press
2
5-8 reps
RPE 10
7
Standing Calf Raise
2
8-12 reps
RPE 10
8
Seated Calf Raise
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Leg Press
2
5-8 reps
RPE 10
7
Standing Calf Raise
2
8-12 reps
RPE 10
8
Seated Calf Raise
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Leg Press
2
5-8 reps
RPE 10
7
Standing Calf Raise
2
8-12 reps
RPE 10
8
Seated Calf Raise
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Leg Press
2
5-8 reps
RPE 10
7
Standing Calf Raise
2
8-12 reps
RPE 10
8
Seated Calf Raise
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
7-10 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
7-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
5
JM Press
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
7-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
8
Reverse Pec Deck
2
8-12 reps
RPE 10
9
Cable Crunch
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
7-10 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
7-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
5
JM Press
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
7-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
8
Reverse Pec Deck
2
8-12 reps
RPE 10
9
Cable Crunch
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
7-10 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
7-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
5
JM Press
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
7-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
8
Reverse Pec Deck
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
7-10 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
7-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
5
JM Press
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
7-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
8
Reverse Pec Deck
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
7-10 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
7-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
5
JM Press
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
7-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
8
Reverse Pec Deck
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
7-10 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
7-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
5
JM Press
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
7-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
8
Reverse Pec Deck
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
7-10 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
7-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
5
JM Press
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
7-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
8
Reverse Pec Deck
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
7-10 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
7-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
5
JM Press
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
7-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
8
Reverse Pec Deck
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
7-10 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
7-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
5
JM Press
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
7-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
8
Reverse Pec Deck
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
7-10 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
7-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
5
JM Press
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
7-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
8
Reverse Pec Deck
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
7-10 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
7-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
5
JM Press
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
7-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
8
Reverse Pec Deck
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
7-10 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
7-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
5
JM Press
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
7-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
8
Reverse Pec Deck
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
5
T-Bar Row
2
8-12 reps
RPE 10
6
Shrug (Barbell)
2
8-12 reps
RPE 10
7
Standing Calf Raise
2
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
8-12 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
11
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
5
T-Bar Row
2
8-12 reps
RPE 10
6
Shrug (Barbell)
2
8-12 reps
RPE 10
7
Standing Calf Raise
2
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
8-12 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
11
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 10
2
Shrug (Barbell)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Seated Row (Cable)
2
8-12 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
8
Standing Calf Raise
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 10
2
Shrug (Barbell)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Seated Row (Cable)
2
8-12 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
8
Standing Calf Raise
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 10
2
Shrug (Barbell)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Seated Row (Cable)
2
8-12 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
8
Standing Calf Raise
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 10
2
Shrug (Barbell)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Seated Row (Cable)
2
8-12 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
8
Standing Calf Raise
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 10
2
Shrug (Barbell)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Seated Row (Cable)
2
8-12 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
8
Standing Calf Raise
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 10
2
Shrug (Barbell)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Seated Row (Cable)
2
8-12 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
8
Standing Calf Raise
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 10
2
Shrug (Barbell)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Seated Row (Cable)
2
8-12 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
8
Standing Calf Raise
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 10
2
Shrug (Barbell)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Seated Row (Cable)
2
8-12 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
8
Standing Calf Raise
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 10
2
Shrug (Barbell)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Seated Row (Cable)
2
8-12 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
8
Standing Calf Raise
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 10
2
Shrug (Barbell)
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Seated Row (Cable)
2
8-12 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
8
Standing Calf Raise
2
8-12 reps
RPE 10
9
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Overhead Press (Barbell)
2 Sets
7-10 Reps
@10
2
Hammer Curl
3 Sets
8-12 Reps
@10
3
Incline Bench Press (Barbell)
3 Sets
7-10 Reps
@10
4
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@10
5
JM Press
2 Sets
8-12 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
7-10 Reps
@10
7
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
8
Reverse Pec Deck
2 Sets
8-12 Reps
@10
9
Cable Crunch
2 Sets
8-12 Reps
@10
Day 4
1
Leg Extension
2 Sets
8-12 Reps
@10
2
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
3
Squat (Barbell)
2 Sets
5-8 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@10
5
T-Bar Row
2 Sets
8-12 Reps
@10
6
Shrug (Barbell)
2 Sets
8-12 Reps
@10
7
Standing Calf Raise
2 Sets
8-12 Reps
@10
8
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
9
Abs Crunch (Machine)
2 Sets
8-12 Reps
@10
10
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
11
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
@10
Day 1
1
Overhead Press (Barbell)
3 Sets
8-12 Reps
@10
2
Preacher Curl (Barbell)
2 Sets
6-8 Reps
@10
3
Pec Deck (Machine)
2 Sets
6-8 Reps
@10
4
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
7
Single Arm Tricep Extension (Cable)
1 Set
AMRAP
@10
8
Bench Press (Barbell)
2 Sets
6-8 Reps
@10
9
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@10
10
Cable Crunch
2 Sets
8-12 Reps
@10
Day 2
1
Leg Extension
2 Sets
8-12 Reps
@10
2
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
3
Hack Squat
2 Sets
5-8 Reps
@10
4
Leg Press
2 Sets
5-8 Reps
@10
5
Standing Calf Raise
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
2 Sets
8-12 Reps
@10
7
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
8
Abs Crunch (Machine)
2 Sets
8-12 Reps
@10
9
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
10
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
@10
11
Seated Row (Cable)
3 Sets
8-12 Reps
@10