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BoostcampPNG

Upper/lower low volume high intensity

by Jack H.
3 athletes joined

Program Description

Gain a bunch of muscle while not having to be in the gym a lot. High intensity and low volume.

Program Overview

  • Level
    Beginner, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 02, 2024 02:18
  • Last Edited
    Jan 15, 2025 05:44
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lat Pulldown
2
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
RPE 9
2
Platz Squat
2
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 9
5
Sissy Squat
1
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
RPE 9
2
Platz Squat
2
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 9
5
Sissy Squat
1
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
RPE 9
2
Platz Squat
2
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 9
5
Sissy Squat
1
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
RPE 9
2
Platz Squat
2
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 9
5
Sissy Squat
1
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
RPE 9
2
Platz Squat
2
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 9
5
Sissy Squat
1
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
RPE 9
2
Platz Squat
2
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 9
5
Sissy Squat
1
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
RPE 9
2
Platz Squat
2
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 9
5
Sissy Squat
1
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
RPE 9
2
Platz Squat
2
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 9
5
Sissy Squat
1
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
RPE 9
2
Platz Squat
2
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 9
5
Sissy Squat
1
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
RPE 9
2
Platz Squat
2
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 9
5
Sissy Squat
1
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
RPE 9
2
Platz Squat
2
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 9
5
Sissy Squat
1
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
RPE 9
2
Platz Squat
2
6-10 reps
RPE 9
3
Stiff Leg Deadlift
2
6-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 9
5
Sissy Squat
1
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Cable Crunch
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 9
2
Spoto Press
2
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Side Lateral Raise
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 9
2
Spoto Press
2
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Side Lateral Raise
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 9
2
Spoto Press
2
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Side Lateral Raise
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 9
2
Spoto Press
2
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Side Lateral Raise
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 9
2
Spoto Press
2
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Side Lateral Raise
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 9
2
Spoto Press
2
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Side Lateral Raise
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 9
2
Spoto Press
2
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Side Lateral Raise
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 9
2
Spoto Press
2
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Side Lateral Raise
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 9
2
Spoto Press
2
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Side Lateral Raise
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 9
2
Spoto Press
2
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Side Lateral Raise
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 9
2
Spoto Press
2
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Side Lateral Raise
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 9
2
Spoto Press
2
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8-10 reps
RPE 9
5
Lying Side Lateral Raise
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Goblet Squat
2
8-10 reps
RPE 8
4
Sissy Squat
1
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Ab Wheel
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Goblet Squat
2
8-10 reps
RPE 8
4
Sissy Squat
1
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Ab Wheel
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Goblet Squat
2
8-10 reps
RPE 8
4
Sissy Squat
1
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Ab Wheel
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Goblet Squat
2
8-10 reps
RPE 8
4
Sissy Squat
1
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Ab Wheel
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Goblet Squat
2
8-10 reps
RPE 8
4
Sissy Squat
1
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Ab Wheel
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Goblet Squat
2
8-10 reps
RPE 8
4
Sissy Squat
1
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Ab Wheel
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Goblet Squat
2
8-10 reps
RPE 8
4
Sissy Squat
1
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Ab Wheel
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Goblet Squat
2
8-10 reps
RPE 8
4
Sissy Squat
1
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Ab Wheel
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Goblet Squat
2
8-10 reps
RPE 8
4
Sissy Squat
1
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Ab Wheel
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Goblet Squat
2
8-10 reps
RPE 8
4
Sissy Squat
1
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Ab Wheel
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Goblet Squat
2
8-10 reps
RPE 8
4
Sissy Squat
1
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Ab Wheel
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Goblet Squat
2
8-10 reps
RPE 8
4
Sissy Squat
1
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Ab Wheel
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Hammer Curl
2
6-8 reps
RPE 9
5
French Press
2
6-8 reps
RPE 9
6
Cable Crunch
2
10-12 reps
RPE 9
7
Neck Curl
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Hammer Curl
2
6-8 reps
RPE 9
5
French Press
2
6-8 reps
RPE 9
6
Cable Crunch
2
10-12 reps
RPE 9
7
Neck Curl
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Hammer Curl
2
6-8 reps
RPE 9
5
French Press
2
6-8 reps
RPE 9
6
Cable Crunch
2
10-12 reps
RPE 9
7
Neck Curl
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Hammer Curl
2
6-8 reps
RPE 9
5
French Press
2
6-8 reps
RPE 9
6
Cable Crunch
2
10-12 reps
RPE 9
7
Neck Curl
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Hammer Curl
2
6-8 reps
RPE 9
5
French Press
2
6-8 reps
RPE 9
6
Cable Crunch
2
10-12 reps
RPE 9
7
Neck Curl
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Hammer Curl
2
6-8 reps
RPE 9
5
French Press
2
6-8 reps
RPE 9
6
Cable Crunch
2
10-12 reps
RPE 9
7
Neck Curl
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Hammer Curl
2
6-8 reps
RPE 9
5
French Press
2
6-8 reps
RPE 9
6
Cable Crunch
2
10-12 reps
RPE 9
7
Neck Curl
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Hammer Curl
2
6-8 reps
RPE 9
5
French Press
2
6-8 reps
RPE 9
6
Cable Crunch
2
10-12 reps
RPE 9
7
Neck Curl
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Hammer Curl
2
6-8 reps
RPE 9
5
French Press
2
6-8 reps
RPE 9
6
Cable Crunch
2
10-12 reps
RPE 9
7
Neck Curl
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Hammer Curl
2
6-8 reps
RPE 9
5
French Press
2
6-8 reps
RPE 9
6
Cable Crunch
2
10-12 reps
RPE 9
7
Neck Curl
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Hammer Curl
2
6-8 reps
RPE 9
5
French Press
2
6-8 reps
RPE 9
6
Cable Crunch
2
10-12 reps
RPE 9
7
Neck Curl
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
4
Hammer Curl
2
6-8 reps
RPE 9
5
French Press
2
6-8 reps
RPE 9
6
Cable Crunch
2
10-12 reps
RPE 9
7
Neck Curl
2
10-20 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
2
Lat Pulldown
2 Sets
6-8 Reps
@9
3
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@9
4
Single Arm High Row (Cable)
2 Sets
6-10 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@9
6
Skull Crusher (Barbell)
2 Sets
6-10 Reps
@9
7
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@9
Day 2
1
Lying Leg Curl
2 Sets
6-10 Reps
@9
2
Platz Squat
2 Sets
6-10 Reps
@9
3
Stiff Leg Deadlift
2 Sets
6-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
@9
5
Sissy Squat
1 Set
8-12 Reps
@9
6
Standing Calf Raise
3 Sets
8-12 Reps
@9
7
Cable Crunch
2 Sets
8-10 Reps
@9
Day 3
1
T-Bar Row
2 Sets
6-8 Reps
@9
2
Spoto Press
2 Sets
6-8 Reps
@9
3
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
@9
4
Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@9
5
Lying Side Lateral Raise
2 Sets
6-10 Reps
@9
6
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9
Day 4
1
Split Squat (Dumbbell)
2 Sets
6-10 Reps
@9
2
Stiff Leg Deadlift
2 Sets
6-8 Reps
@9
3
Goblet Squat
2 Sets
8-10 Reps
@8
4
Sissy Squat
1 Set
8-12 Reps
@9
5
Standing Calf Raise
3 Sets
8-12 Reps
@9
6
Ab Wheel
2 Sets
8-12 Reps
@9
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@9
2
Bicep Curl (Barbell)
2 Sets
6-8 Reps
@9
3
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@9
4
Hammer Curl
2 Sets
6-8 Reps
@9
5
French Press
2 Sets
6-8 Reps
@9
6
Cable Crunch
2 Sets
10-12 Reps
@9
7
Neck Curl
2 Sets
10-20 Reps
@9