logo
BoostcampPNG

SUMMER GAA 3 DAY UPPER/LOWER (U/L/U)

by
1 athletes joined

Program Description

3 Day per week U/L/U bodybuilding & strength program ideal for GAA athletes with limited days available in the gym.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 16, 2024 01:19
  • Last Edited
    Oct 30, 2024 11:58
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm High Row (Cable)
2
8-12 reps
RPE 8-9
7
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm High Row (Cable)
2
8-12 reps
RPE 8-9
7
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm High Row (Cable)
2
8-12 reps
RPE 8-9
7
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm High Row (Cable)
2
8-12 reps
RPE 8-9
7
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm High Row (Cable)
2
8-12 reps
RPE 8-9
7
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm High Row (Cable)
2
8-12 reps
RPE 8-9
7
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm High Row (Cable)
2
8-12 reps
RPE 8-9
7
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm High Row (Cable)
2
8-12 reps
RPE 8-9
7
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
2
Trap Bar Deadlift
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
3
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-8.5
RPE 8.5-9
4
Leg Extension
2
6-10 reps
RPE 8.5-9
5
Seated Hamstring Curl
2
6-10 reps
RPE 8.5-9
6
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
7
Calf Raise (Leg Press)
2
8-12 reps
RPE 8.5-9
8
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
2
Trap Bar Deadlift
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
3
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-8.5
RPE 8.5-9
4
Leg Extension
2
6-10 reps
RPE 8.5-9
5
Seated Hamstring Curl
2
6-10 reps
RPE 8.5-9
6
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
7
Calf Raise (Leg Press)
2
8-12 reps
RPE 8.5-9
8
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
2
Trap Bar Deadlift
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
3
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-8.5
RPE 8.5-9
4
Leg Extension
2
6-10 reps
RPE 8.5-9
5
Seated Hamstring Curl
2
6-10 reps
RPE 8.5-9
6
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
7
Calf Raise (Leg Press)
2
8-12 reps
RPE 8.5-9
8
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
2
Trap Bar Deadlift
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
3
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-8.5
RPE 8.5-9
4
Leg Extension
2
6-10 reps
RPE 8.5-9
5
Seated Hamstring Curl
2
6-10 reps
RPE 8.5-9
6
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
7
Calf Raise (Leg Press)
2
8-12 reps
RPE 8.5-9
8
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
2
Trap Bar Deadlift
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
3
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-8.5
RPE 8.5-9
4
Leg Extension
2
6-10 reps
RPE 8.5-9
5
Seated Hamstring Curl
2
6-10 reps
RPE 8.5-9
6
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
7
Calf Raise (Leg Press)
2
8-12 reps
RPE 8.5-9
8
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
2
Trap Bar Deadlift
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
3
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-8.5
RPE 8.5-9
4
Leg Extension
2
6-10 reps
RPE 8.5-9
5
Seated Hamstring Curl
2
6-10 reps
RPE 8.5-9
6
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
7
Calf Raise (Leg Press)
2
8-12 reps
RPE 8.5-9
8
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
2
Trap Bar Deadlift
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
3
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-8.5
RPE 8.5-9
4
Leg Extension
2
6-10 reps
RPE 8.5-9
5
Seated Hamstring Curl
2
6-10 reps
RPE 8.5-9
6
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
7
Calf Raise (Leg Press)
2
8-12 reps
RPE 8.5-9
8
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
2
Trap Bar Deadlift
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 8-8.5
RPE 8.5-9
RPE 9-10
3
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-8.5
RPE 8.5-9
4
Leg Extension
2
6-10 reps
RPE 8.5-9
5
Seated Hamstring Curl
2
6-10 reps
RPE 8.5-9
6
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
7
Calf Raise (Leg Press)
2
8-12 reps
RPE 8.5-9
8
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
2
JM Press (Smith Machine)
1
1
6-10 reps
8-12 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
4
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
5
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
One Arm Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
V-Handle Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
2
JM Press (Smith Machine)
1
1
6-10 reps
8-12 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
4
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
5
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
One Arm Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
V-Handle Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
2
JM Press (Smith Machine)
1
1
6-10 reps
8-12 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
4
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
5
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
One Arm Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
V-Handle Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
2
JM Press (Smith Machine)
1
1
6-10 reps
8-12 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
4
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
5
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
One Arm Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
V-Handle Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
2
JM Press (Smith Machine)
1
1
6-10 reps
8-12 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
4
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
5
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
One Arm Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
V-Handle Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
2
JM Press (Smith Machine)
1
1
6-10 reps
8-12 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
4
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
5
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
One Arm Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
V-Handle Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
2
JM Press (Smith Machine)
1
1
6-10 reps
8-12 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
4
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
5
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
One Arm Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
V-Handle Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
2
JM Press (Smith Machine)
1
1
6-10 reps
8-12 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
4
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8-9
RPE 8.5-9
RPE 9-10
5
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
One Arm Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
V-Handle Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
@8-9
@8-9
2
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
@8-9
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@8-9
4
Seated Wide-Grip Row (Cable)
3 Sets
6-10 Reps
@8-9
5
Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
6
Single Arm High Row (Cable)
2 Sets
8-12 Reps
@8-9
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
8
Preacher Curl (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8-8.5
@8.5-9
@9-10
2
Trap Bar Deadlift
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
@8-8.5
@8.5-9
@9-10
3
Overhead Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8-8.5
@8.5-9
4
Leg Extension
2 Sets
6-10 Reps
@8.5-9
5
Seated Hamstring Curl
2 Sets
6-10 Reps
@8.5-9
6
Face Pull
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8.5-9.5
7
Calf Raise (Leg Press)
2 Sets
8-12 Reps
@8.5-9
8
Hammer Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8.5-9.5
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8-9
@8.5-9
@9-10
2
JM Press (Smith Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
@8-9
@8-9
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
8-12 Reps
@8-9
@8.5-9
@9-10
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@8.5-9
@9-10
5
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
6
One Arm Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
7
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
8
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10