Program Description
A 4-day-a-week upper/lower split is a science-backed powerhouse for building muscle and strength. By focusing on upper and lower body movements on alternating days, this program allows for optimal recovery while maximizing volume and intensity. The split lets you train each muscle group twice a week, which studies show is ideal for stimulating growth and preventing plateaus. With the added focus on balancing load and recovery, it’s designed to push your limits safely and efficiently. Perfect for those seeking serious results, this plan is a proven choice for building strength, power, and lean muscle mass.
Program Overview
- LevelIntermediate, Novice, Beginner
- GoalBodybuilding, Powerbuilding
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedNov 13, 2024 04:17
- Last EditedJan 06, 2025 11:03
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Barbell)
4
6-12 reps
RPE 8-9.5
2
Bent Over Row (Barbell)
4
6-14 reps
RPE 8-9.5
3A
Pec Fly (Dumbbell)
3
12-20 reps
RPE 8-9.5
3B
Wide Grip Pull-Up
3
6-12 reps
RPE 8-9.5
4A
Bicep Curl (Barbell)
4
8-20 reps
RPE 8-9.5
4B
Skull Crusher (Dumbbell)
4
8-20 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 8-9.5
2
Bent Over Row (Barbell)
4
6-14 reps
RPE 8-9.5
3A
Pec Fly (Dumbbell)
3
12-20 reps
RPE 8-9.5
3B
Wide Grip Pull-Up
3
6-12 reps
RPE 8-9.5
4A
Bicep Curl (Barbell)
4
8-20 reps
RPE 8-9.5
4B
Skull Crusher (Dumbbell)
4
8-20 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 8-9.5
2
Bent Over Row (Barbell)
4
6-14 reps
RPE 8-9.5
3A
Pec Fly (Dumbbell)
3
12-20 reps
RPE 8-9.5
3B
Wide Grip Pull-Up
3
6-12 reps
RPE 8-9.5
4A
Bicep Curl (Barbell)
4
8-20 reps
RPE 8-9.5
4B
Skull Crusher (Dumbbell)
4
8-20 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 8-9.5
2
Bent Over Row (Barbell)
4
6-14 reps
RPE 8-9.5
3A
Pec Fly (Dumbbell)
3
12-20 reps
RPE 8-9.5
3B
Wide Grip Pull-Up
3
6-12 reps
RPE 8-9.5
4A
Bicep Curl (Barbell)
4
8-20 reps
RPE 8-9.5
4B
Skull Crusher (Dumbbell)
4
8-20 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 8-9.5
2
Bent Over Row (Barbell)
4
6-14 reps
RPE 8-9.5
3A
Pec Fly (Dumbbell)
3
12-20 reps
RPE 8-9.5
3B
Wide Grip Pull-Up
3
6-12 reps
RPE 8-9.5
4A
Bicep Curl (Barbell)
4
8-20 reps
RPE 8-9.5
4B
Skull Crusher (Dumbbell)
4
8-20 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 8-9.5
2
Bent Over Row (Barbell)
4
6-14 reps
RPE 8-9.5
3A
Pec Fly (Dumbbell)
3
12-20 reps
RPE 8-9.5
3B
Wide Grip Pull-Up
3
6-12 reps
RPE 8-9.5
4A
Bicep Curl (Barbell)
4
8-20 reps
RPE 8-9.5
4B
Skull Crusher (Dumbbell)
4
8-20 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 8-9.5
2
Bent Over Row (Barbell)
4
6-14 reps
RPE 8-9.5
3A
Pec Fly (Dumbbell)
3
12-20 reps
RPE 8-9.5
3B
Wide Grip Pull-Up
3
6-12 reps
RPE 8-9.5
4A
Bicep Curl (Barbell)
4
8-20 reps
RPE 8-9.5
4B
Skull Crusher (Dumbbell)
4
8-20 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 8-9.5
2
Bent Over Row (Barbell)
4
6-14 reps
RPE 8-9.5
3A
Pec Fly (Dumbbell)
3
12-20 reps
RPE 8-9.5
3B
Wide Grip Pull-Up
3
6-12 reps
RPE 8-9.5
4A
Bicep Curl (Barbell)
4
8-20 reps
RPE 8-9.5
4B
Skull Crusher (Dumbbell)
4
8-20 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 8-9.5
2
Bent Over Row (Barbell)
4
6-14 reps
RPE 8-9.5
3A
Pec Fly (Dumbbell)
3
12-20 reps
RPE 8-9.5
3B
Wide Grip Pull-Up
3
6-12 reps
RPE 8-9.5
4A
Bicep Curl (Barbell)
4
8-20 reps
RPE 8-9.5
4B
Skull Crusher (Dumbbell)
4
8-20 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 8-9.5
2
Bent Over Row (Barbell)
4
6-14 reps
RPE 8-9.5
3A
Pec Fly (Dumbbell)
3
12-20 reps
RPE 8-9.5
3B
Wide Grip Pull-Up
3
6-12 reps
RPE 8-9.5
4A
Bicep Curl (Barbell)
4
8-20 reps
RPE 8-9.5
4B
Skull Crusher (Dumbbell)
4
8-20 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 8-9.5
2
Bent Over Row (Barbell)
4
6-14 reps
RPE 8-9.5
3A
Pec Fly (Dumbbell)
3
12-20 reps
RPE 8-9.5
3B
Wide Grip Pull-Up
3
6-12 reps
RPE 8-9.5
4A
Bicep Curl (Barbell)
4
8-20 reps
RPE 8-9.5
4B
Skull Crusher (Dumbbell)
4
8-20 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 8-9.5
2
Bent Over Row (Barbell)
4
6-14 reps
RPE 8-9.5
3A
Pec Fly (Dumbbell)
3
12-20 reps
RPE 8-9.5
3B
Wide Grip Pull-Up
3
6-12 reps
RPE 8-9.5
4A
Bicep Curl (Barbell)
4
8-20 reps
RPE 8-9.5
4B
Skull Crusher (Dumbbell)
4
8-20 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 8-9.5
2
Bent Over Row (Barbell)
4
6-14 reps
RPE 8-9.5
3A
Pec Fly (Dumbbell)
3
12-20 reps
RPE 8-9.5
3B
Wide Grip Pull-Up
3
6-12 reps
RPE 8-9.5
4A
Bicep Curl (Barbell)
4
8-20 reps
RPE 8-9.5
4B
Skull Crusher (Dumbbell)
4
8-20 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 8-9.5
2
Bent Over Row (Barbell)
4
6-14 reps
RPE 8-9.5
3A
Pec Fly (Dumbbell)
3
12-20 reps
RPE 8-9.5
3B
Wide Grip Pull-Up
3
6-12 reps
RPE 8-9.5
4A
Bicep Curl (Barbell)
4
8-20 reps
RPE 8-9.5
4B
Skull Crusher (Dumbbell)
4
8-20 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 8-9.5
2
Bent Over Row (Barbell)
4
6-14 reps
RPE 8-9.5
3A
Pec Fly (Dumbbell)
3
12-20 reps
RPE 8-9.5
3B
Wide Grip Pull-Up
3
6-12 reps
RPE 8-9.5
4A
Bicep Curl (Barbell)
4
8-20 reps
RPE 8-9.5
4B
Skull Crusher (Dumbbell)
4
8-20 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
RPE 8-9.5
2
Bent Over Row (Barbell)
4
6-14 reps
RPE 8-9.5
3A
Pec Fly (Dumbbell)
3
12-20 reps
RPE 8-9.5
3B
Wide Grip Pull-Up
3
6-12 reps
RPE 8-9.5
4A
Bicep Curl (Barbell)
4
8-20 reps
RPE 8-9.5
4B
Skull Crusher (Dumbbell)
4
8-20 reps
RPE 8-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
RPE 8-9.5
2
One Arm Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
3
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
RPE 8-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
RPE 8-9.5
2
Overhead Press (Barbell)
4
6-12 reps
RPE 8-9.5
3A
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3B
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
4
Bulgarian Split Squat (Barbell)
2
1
8-15 reps
8-15 reps
RPE 8-9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
RPE 8-9.5
2
One Arm Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
3A
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3B
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 8-9.5
4
Bulgarian Split Squat (Barbell)
2
10-20 reps
RPE 8-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
RPE 8-9.5
2
One Arm Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
3A
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3B
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 8-9.5
4
Bulgarian Split Squat (Barbell)
2
10-20 reps
RPE 8-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
RPE 8-9.5
2
One Arm Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
3A
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3B
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 8-9.5
4
Bulgarian Split Squat (Barbell)
2
10-20 reps
RPE 8-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
RPE 8-9.5
2
One Arm Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
3A
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3B
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 8-9.5
4
Bulgarian Split Squat (Barbell)
2
10-20 reps
RPE 8-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
RPE 8-9.5
2
One Arm Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
3A
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3B
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 8-9.5
4
Bulgarian Split Squat (Barbell)
2
10-20 reps
RPE 8-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
RPE 8-9.5
2
One Arm Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
3A
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3B
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 8-9.5
4
Bulgarian Split Squat (Barbell)
2
10-20 reps
RPE 8-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
RPE 8-9.5
2
One Arm Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
3A
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3B
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 8-9.5
4
Bulgarian Split Squat (Barbell)
2
10-20 reps
RPE 8-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
RPE 8-9.5
2
One Arm Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
3A
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3B
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 8-9.5
4
Bulgarian Split Squat (Barbell)
2
10-20 reps
RPE 8-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
RPE 8-9.5
2
One Arm Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
3A
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3B
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 8-9.5
4
Bulgarian Split Squat (Barbell)
2
10-20 reps
RPE 8-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
RPE 8-9.5
2
One Arm Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
3A
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3B
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 8-9.5
4
Bulgarian Split Squat (Barbell)
2
10-20 reps
RPE 8-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
RPE 8-9.5
2
One Arm Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
3A
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3B
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 8-9.5
4
Bulgarian Split Squat (Barbell)
2
10-20 reps
RPE 8-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
RPE 8-9.5
2
One Arm Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
3A
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3B
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 8-9.5
4
Bulgarian Split Squat (Barbell)
2
10-20 reps
RPE 8-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
RPE 8-9.5
2
One Arm Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
3A
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3B
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 8-9.5
4
Bulgarian Split Squat (Barbell)
2
10-20 reps
RPE 8-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
RPE 8-9.5
2
One Arm Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
3A
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3B
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 8-9.5
4
Bulgarian Split Squat (Barbell)
2
10-20 reps
RPE 8-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8-9.5
2
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 8-9.5
3A
Deficit Push Up
3
10-25 reps
RPE 8-9.5
3B
Pullover (Dumbbell)
4
8-15 reps
RPE 8-9.5
4A
Incline Curl (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Tricep Extension (Barbell)
4
10-20 reps
RPE 8-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8-9.5
2
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 8-9.5
3A
Deficit Push Up
3
10-25 reps
RPE 8-9.5
3B
Pullover (Dumbbell)
4
8-15 reps
RPE 8-9.5
4A
Incline Curl (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Tricep Extension (Barbell)
4
10-20 reps
RPE 8-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8-9.5
2
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 8-9.5
3A
Deficit Push Up
3
10-25 reps
RPE 8-9.5
3B
Pullover (Dumbbell)
4
8-15 reps
RPE 8-9.5
4A
Incline Curl (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Tricep Extension (Barbell)
4
10-20 reps
RPE 8-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8-9.5
2
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 8-9.5
3A
Deficit Push Up
3
10-25 reps
RPE 8-9.5
3B
Pullover (Dumbbell)
4
8-15 reps
RPE 8-9.5
4A
Incline Curl (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Tricep Extension (Barbell)
4
10-20 reps
RPE 8-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8-9.5
2
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 8-9.5
3A
Deficit Push Up
3
10-25 reps
RPE 8-9.5
3B
Pullover (Dumbbell)
4
8-15 reps
RPE 8-9.5
4A
Incline Curl (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Tricep Extension (Barbell)
4
10-20 reps
RPE 8-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8-9.5
2
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 8-9.5
3A
Deficit Push Up
3
10-25 reps
RPE 8-9.5
3B
Pullover (Dumbbell)
4
8-15 reps
RPE 8-9.5
4A
Incline Curl (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Tricep Extension (Barbell)
4
10-20 reps
RPE 8-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8-9.5
2
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 8-9.5
3A
Deficit Push Up
3
10-25 reps
RPE 8-9.5
3B
Pullover (Dumbbell)
4
8-15 reps
RPE 8-9.5
4A
Incline Curl (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Tricep Extension (Barbell)
4
10-20 reps
RPE 8-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8-9.5
2
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 8-9.5
3A
Deficit Push Up
3
10-25 reps
RPE 8-9.5
3B
Pullover (Dumbbell)
4
8-15 reps
RPE 8-9.5
4A
Incline Curl (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Tricep Extension (Barbell)
4
10-20 reps
RPE 8-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8-9.5
2
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 8-9.5
3A
Deficit Push Up
3
10-25 reps
RPE 8-9.5
3B
Pullover (Dumbbell)
4
8-15 reps
RPE 8-9.5
4A
Incline Curl (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Tricep Extension (Barbell)
4
10-20 reps
RPE 8-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8-9.5
2
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 8-9.5
3A
Deficit Push Up
3
10-25 reps
RPE 8-9.5
3B
Pullover (Dumbbell)
4
8-15 reps
RPE 8-9.5
4A
Incline Curl (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Tricep Extension (Barbell)
4
10-20 reps
RPE 8-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8-9.5
2
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 8-9.5
3A
Deficit Push Up
3
10-25 reps
RPE 8-9.5
3B
Pullover (Dumbbell)
4
8-15 reps
RPE 8-9.5
4A
Incline Curl (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Tricep Extension (Barbell)
4
10-20 reps
RPE 8-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8-9.5
2
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 8-9.5
3A
Deficit Push Up
3
10-25 reps
RPE 8-9.5
3B
Pullover (Dumbbell)
4
8-15 reps
RPE 8-9.5
4A
Incline Curl (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Tricep Extension (Barbell)
4
10-20 reps
RPE 8-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8-9.5
2
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 8-9.5
3A
Deficit Push Up
3
10-25 reps
RPE 8-9.5
3B
Pullover (Dumbbell)
4
8-15 reps
RPE 8-9.5
4A
Incline Curl (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Tricep Extension (Barbell)
4
10-20 reps
RPE 8-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8-9.5
2
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 8-9.5
3A
Deficit Push Up
3
10-25 reps
RPE 8-9.5
3B
Pullover (Dumbbell)
4
8-15 reps
RPE 8-9.5
4A
Incline Curl (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Tricep Extension (Barbell)
4
10-20 reps
RPE 8-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8-9.5
2
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 8-9.5
3A
Deficit Push Up
3
10-25 reps
RPE 8-9.5
3B
Pullover (Dumbbell)
4
8-15 reps
RPE 8-9.5
4A
Incline Curl (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Tricep Extension (Barbell)
4
10-20 reps
RPE 8-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8-9.5
2
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 8-9.5
3A
Deficit Push Up
3
10-25 reps
RPE 8-9.5
3B
Pullover (Dumbbell)
4
8-15 reps
RPE 8-9.5
4A
Incline Curl (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Tricep Extension (Barbell)
4
10-20 reps
RPE 8-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
2
Squat (Barbell)
4
10-20 reps
RPE 8-9.5
3A
Seated Overhead Press (Barbell)
3
8-15 reps
RPE 8-9.5
3B
Standing Calf Raise
3
15-30 reps
RPE 8-9.5
4
Lying Side Lateral Raise
3
10-20 reps
RPE 8-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-12 reps
RPE 8-9.5
2
Squat (Barbell)
4
10-20 reps
RPE 8-9.5
3A
Seated Overhead Press (Barbell)
3
8-15 reps
RPE 8-9.5
3B
Standing Calf Raise
3
15-30 reps
RPE 8-9.5
4
Lying Side Lateral Raise
3
10-20 reps
RPE 8-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-15 reps
RPE 8-9.5
2
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3
Squat (Barbell)
3
10-20 reps
RPE 8-9.5
4A
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Standing Calf Raise
3
15-30 reps
RPE 8-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-15 reps
RPE 8-9.5
2
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3
Squat (Barbell)
3
10-20 reps
RPE 8-9.5
4A
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Standing Calf Raise
3
15-30 reps
RPE 8-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-15 reps
RPE 8-9.5
2
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3
Squat (Barbell)
3
10-20 reps
RPE 8-9.5
4A
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Standing Calf Raise
3
15-30 reps
RPE 8-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-15 reps
RPE 8-9.5
2
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3
Squat (Barbell)
3
10-20 reps
RPE 8-9.5
4A
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Standing Calf Raise
3
15-30 reps
RPE 8-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-15 reps
RPE 8-9.5
2
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3
Squat (Barbell)
3
10-20 reps
RPE 8-9.5
4A
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Standing Calf Raise
3
15-30 reps
RPE 8-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-15 reps
RPE 8-9.5
2
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3
Squat (Barbell)
3
10-20 reps
RPE 8-9.5
4A
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Standing Calf Raise
3
15-30 reps
RPE 8-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-15 reps
RPE 8-9.5
2
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3
Squat (Barbell)
3
10-20 reps
RPE 8-9.5
4A
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Standing Calf Raise
3
15-30 reps
RPE 8-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-15 reps
RPE 8-9.5
2
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3
Squat (Barbell)
3
10-20 reps
RPE 8-9.5
4A
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Standing Calf Raise
3
15-30 reps
RPE 8-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-15 reps
RPE 8-9.5
2
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3
Squat (Barbell)
3
10-20 reps
RPE 8-9.5
4A
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Standing Calf Raise
3
15-30 reps
RPE 8-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-15 reps
RPE 8-9.5
2
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3
Squat (Barbell)
3
10-20 reps
RPE 8-9.5
4A
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Standing Calf Raise
3
15-30 reps
RPE 8-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-15 reps
RPE 8-9.5
2
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3
Squat (Barbell)
3
10-20 reps
RPE 8-9.5
4A
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Standing Calf Raise
3
15-30 reps
RPE 8-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-15 reps
RPE 8-9.5
2
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3
Squat (Barbell)
3
10-20 reps
RPE 8-9.5
4A
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Standing Calf Raise
3
15-30 reps
RPE 8-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-15 reps
RPE 8-9.5
2
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3
Squat (Barbell)
3
10-20 reps
RPE 8-9.5
4A
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Standing Calf Raise
3
15-30 reps
RPE 8-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-15 reps
RPE 8-9.5
2
Romanian Deadlift (Barbell)
4
8-15 reps
RPE 8-9.5
3
Squat (Barbell)
3
10-20 reps
RPE 8-9.5
4A
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8-9.5
4B
Standing Calf Raise
3
15-30 reps
RPE 8-9.5
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
6-12 Reps
@8-9.5
2
Bent Over Row (Barbell)4 Sets
6-14 Reps
@8-9.5
3A
Pec Fly (Dumbbell)3 Sets
12-20 Reps
@8-9.5
3B
Wide Grip Pull-Up3 Sets
6-12 Reps
@8-9.5
4A
Bicep Curl (Barbell)4 Sets
8-20 Reps
@8-9.5
4B
Skull Crusher (Dumbbell)4 Sets
8-20 Reps
@8-9.5
Day 3
1
Incline Bench Press (Barbell)4 Sets
8-12 Reps
@8-9.5
2
Single Arm Row (Dumbbell)3 Sets
8-15 Reps
@8-9.5
3A
Deficit Push Up3 Sets
10-25 Reps
@8-9.5
3B
Pullover (Dumbbell)4 Sets
8-15 Reps
@8-9.5
4A
Incline Curl (Dumbbell)4 Sets
10-20 Reps
@8-9.5
4B
Tricep Extension (Barbell)4 Sets
10-20 Reps
@8-9.5
Day 4
1
Romanian Deadlift (Barbell)4 Sets
8-15 Reps
@8-9.5
2
Squat (Barbell)4 Sets
10-20 Reps
@8-9.5
3A
Seated Overhead Press (Barbell)3 Sets
8-15 Reps
@8-9.5
3B
Standing Calf Raise3 Sets
15-30 Reps
@8-9.5
4
Lying Side Lateral Raise3 Sets
10-20 Reps
@8-9.5
Day 2
1
Squat (Barbell)4 Sets
6-12 Reps
@8-9.5
2
One Arm Lateral Raise (Dumbbell)4 Sets
10-20 Reps
@8-9.5
3
Romanian Deadlift (Barbell)4 Sets
8-15 Reps
@8-9.5
4
Bulgarian Split Squat (Barbell)2 Sets
8-15 Reps
@8-9.5