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Upper/Lower Split Intermediate

by Zach D.
1 athletes joined

Program Description

Upgraded from novice program to continue to pushing progress and results.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 22, 2024 06:11
  • Last Edited
    Oct 22, 2024 06:48
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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
Shoulder Press Smith machine
1
3
1
8-12 reps
4-6 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2A
Front Raise
3
8-12 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Pull-Up (Assisted)
3
5-10 reps
RPE 8
3B
Dip (Assisted)
3
5-10 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-10 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5B
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
3
1
8-12 reps
4-6 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2A
Front Raise
3
8-12 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Pull-Up (Assisted)
3
5-10 reps
RPE 8
3B
Dip (Assisted)
3
5-10 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-10 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5B
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
3
1
8-12 reps
4-6 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2A
Front Raise
3
8-12 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Pull-Up (Assisted)
3
5-10 reps
RPE 8
3B
Dip (Assisted)
3
5-10 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-10 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5B
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
3
1
8-12 reps
4-6 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2A
Front Raise
3
8-12 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Pull-Up (Assisted)
3
5-10 reps
RPE 8
3B
Dip (Assisted)
3
5-10 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-10 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5B
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
3
1
8-12 reps
4-6 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2A
Front Raise
3
8-12 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Pull-Up (Assisted)
3
5-10 reps
RPE 8
3B
Dip (Assisted)
3
5-10 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-10 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5B
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
3
1
8-12 reps
4-6 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2A
Front Raise
3
8-12 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Pull-Up (Assisted)
3
5-10 reps
RPE 8
3B
Dip (Assisted)
3
5-10 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-10 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5B
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
3
1
8-12 reps
4-6 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2A
Front Raise
3
8-12 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Pull-Up (Assisted)
3
5-10 reps
RPE 8
3B
Dip (Assisted)
3
5-10 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-10 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5B
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
3
1
8-12 reps
4-6 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2A
Front Raise
3
8-12 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Pull-Up (Assisted)
3
5-10 reps
RPE 8
3B
Dip (Assisted)
3
5-10 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-10 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5B
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
3
1
8-12 reps
4-6 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2A
Front Raise
3
8-12 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Pull-Up (Assisted)
3
5-10 reps
RPE 8
3B
Dip (Assisted)
3
5-10 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-10 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5B
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
3
1
8-12 reps
4-6 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2A
Front Raise
3
8-12 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Pull-Up (Assisted)
3
5-10 reps
RPE 8
3B
Dip (Assisted)
3
5-10 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-10 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5B
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
3
1
8-12 reps
4-6 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2A
Front Raise
3
8-12 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Pull-Up (Assisted)
3
5-10 reps
RPE 8
3B
Dip (Assisted)
3
5-10 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-10 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5B
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
3
1
8-12 reps
4-6 reps
8-12 reps
RPE 6
RPE 8
RPE 10
2A
Front Raise
3
8-12 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Pull-Up (Assisted)
3
5-10 reps
RPE 8
3B
Dip (Assisted)
3
5-10 reps
RPE 8
4
Chest Supported Row (Machine)
3
5-10 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5B
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
6-12 reps
RPE 8
5A
Plank
3
45-120 reps
RPE 8
5B
Cable Crunch
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
6-12 reps
RPE 8
5A
Plank
3
45-120 reps
RPE 8
5B
Cable Crunch
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
6-12 reps
RPE 8
5A
Plank
3
45-120 reps
RPE 8
5B
Cable Crunch
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
6-12 reps
RPE 8
5A
Plank
3
45-120 reps
RPE 8
5B
Cable Crunch
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
6-12 reps
RPE 8
5A
Plank
3
45-120 reps
RPE 8
5B
Cable Crunch
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
6-12 reps
RPE 8
5A
Plank
3
45-120 reps
RPE 8
5B
Cable Crunch
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
6-12 reps
RPE 8
5A
Plank
3
45-120 reps
RPE 8
5B
Cable Crunch
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
6-12 reps
RPE 8
5A
Plank
3
45-120 reps
RPE 8
5B
Cable Crunch
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
6-12 reps
RPE 8
5A
Plank
3
45-120 reps
RPE 8
5B
Cable Crunch
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
6-12 reps
RPE 8
5A
Plank
3
45-120 reps
RPE 8
5B
Cable Crunch
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
6-12 reps
RPE 8
5A
Plank
3
45-120 reps
RPE 8
5B
Cable Crunch
3
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
6-12 reps
RPE 8
5A
Plank
3
45-120 reps
RPE 8
5B
Cable Crunch
3
10-25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Bicep Curl (Machine)
3
8-12 reps
RPE 8
4
Pullover (Dumbbell)
3
5-10 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
8-12 reps
RPE 8
7A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
7B
Hammer Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Bicep Curl (Machine)
3
8-12 reps
RPE 8
4
Pullover (Dumbbell)
3
5-10 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
8-12 reps
RPE 8
7A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
7B
Hammer Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Bicep Curl (Machine)
3
8-12 reps
RPE 8
4
Pullover (Dumbbell)
3
5-10 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
8-12 reps
RPE 8
7A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
7B
Hammer Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Bicep Curl (Machine)
3
8-12 reps
RPE 8
4
Pullover (Dumbbell)
3
5-10 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
8-12 reps
RPE 8
7A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
7B
Hammer Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Bicep Curl (Machine)
3
8-12 reps
RPE 8
4
Pullover (Dumbbell)
3
5-10 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
8-12 reps
RPE 8
7A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
7B
Hammer Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Bicep Curl (Machine)
3
8-12 reps
RPE 8
4
Pullover (Dumbbell)
3
5-10 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
8-12 reps
RPE 8
7A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
7B
Hammer Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Bicep Curl (Machine)
3
8-12 reps
RPE 8
4
Pullover (Dumbbell)
3
5-10 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
8-12 reps
RPE 8
7A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
7B
Hammer Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Bicep Curl (Machine)
3
8-12 reps
RPE 8
4
Pullover (Dumbbell)
3
5-10 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
8-12 reps
RPE 8
7A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
7B
Hammer Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Bicep Curl (Machine)
3
8-12 reps
RPE 8
4
Pullover (Dumbbell)
3
5-10 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
8-12 reps
RPE 8
7A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
7B
Hammer Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Bicep Curl (Machine)
3
8-12 reps
RPE 8
4
Pullover (Dumbbell)
3
5-10 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
8-12 reps
RPE 8
7A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
7B
Hammer Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Bicep Curl (Machine)
3
8-12 reps
RPE 8
4
Pullover (Dumbbell)
3
5-10 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
8-12 reps
RPE 8
7A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
7B
Hammer Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Bicep Curl (Machine)
3
8-12 reps
RPE 8
4
Pullover (Dumbbell)
3
5-10 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
8-12 reps
RPE 8
7A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
7B
Hammer Curl
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Romanian Deadlift (Smith Machine)
3
5-10 reps
RPE 8
3
Decline Crunch (Weighted)
3
10-30 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
5-15 reps
RPE 10
5
Leg Press
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Romanian Deadlift (Smith Machine)
3
5-10 reps
RPE 8
3
Decline Crunch (Weighted)
3
10-30 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
5-15 reps
RPE 10
5
Leg Press
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Romanian Deadlift (Smith Machine)
3
5-10 reps
RPE 8
3
Decline Crunch (Weighted)
3
10-30 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
5-15 reps
RPE 10
5
Leg Press
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Romanian Deadlift (Smith Machine)
3
5-10 reps
RPE 8
3
Decline Crunch (Weighted)
3
10-30 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
5-15 reps
RPE 10
5
Leg Press
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Romanian Deadlift (Smith Machine)
3
5-10 reps
RPE 8
3
Decline Crunch (Weighted)
3
10-30 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
5-15 reps
RPE 10
5
Leg Press
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Romanian Deadlift (Smith Machine)
3
5-10 reps
RPE 8
3
Decline Crunch (Weighted)
3
10-30 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
5-15 reps
RPE 10
5
Leg Press
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Romanian Deadlift (Smith Machine)
3
5-10 reps
RPE 8
3
Decline Crunch (Weighted)
3
10-30 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
5-15 reps
RPE 10
5
Leg Press
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Romanian Deadlift (Smith Machine)
3
5-10 reps
RPE 8
3
Decline Crunch (Weighted)
3
10-30 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
5-15 reps
RPE 10
5
Leg Press
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Romanian Deadlift (Smith Machine)
3
5-10 reps
RPE 8
3
Decline Crunch (Weighted)
3
10-30 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
5-15 reps
RPE 10
5
Leg Press
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Romanian Deadlift (Smith Machine)
3
5-10 reps
RPE 8
3
Decline Crunch (Weighted)
3
10-30 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
5-15 reps
RPE 10
5
Leg Press
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Romanian Deadlift (Smith Machine)
3
5-10 reps
RPE 8
3
Decline Crunch (Weighted)
3
10-30 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
5-15 reps
RPE 10
5
Leg Press
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Romanian Deadlift (Smith Machine)
3
5-10 reps
RPE 8
3
Decline Crunch (Weighted)
3
10-30 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
3
5-15 reps
RPE 10
5
Leg Press
3
15-20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Shoulder Press Smith machine
1 Set
3 Sets
1 Set
8-12 Reps
4-6 Reps
8-12 Reps
@6
@8
@10
2A
Front Raise
3 Sets
8-12 Reps
@8
2B
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@8
3A
Pull-Up (Assisted)
3 Sets
5-10 Reps
@8
3B
Dip (Assisted)
3 Sets
5-10 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
5-10 Reps
@8
5A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
5B
Chest Fly (Cable)
3 Sets
8-12 Reps
@8
Day 2
1
Trap Bar Deadlift
1 Set
1 Set
3 Sets
8-12 Reps
8-12 Reps
4-6 Reps
@5
@7
@9
2
Seated Hamstring Curl
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
8-12 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
6-12 Reps
@8
5A
Plank
3 Sets
45-120 Reps
@8
5B
Cable Crunch
3 Sets
10-25 Reps
@8
Day 3
1
Bent Over Row (Smith Machine)
1 Set
1 Set
3 Sets
8-12 Reps
8-12 Reps
4-6 Reps
@5
@7
@9
2
Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
@8
4
Pullover (Dumbbell)
3 Sets
5-10 Reps
@8
5
Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
6
Lat Pulldown
3 Sets
8-12 Reps
@8
7A
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
7B
Hammer Curl
3 Sets
8-12 Reps
@8
Day 4
1
Squat (Smith Machine)
1 Set
1 Set
3 Sets
8-12 Reps
8-12 Reps
4-6 Reps
@5
@7
@9
2
Romanian Deadlift (Smith Machine)
3 Sets
5-10 Reps
@8
3
Decline Crunch (Weighted)
3 Sets
10-30 Reps
@10
4
Reverse Abs Crunch (Bodyweight)
3 Sets
5-15 Reps
@10
5
Leg Press
3 Sets
15-20 Reps
@8