logo
BoostcampPNG

Pure Bodybuilding Upper Lower

by Justin H.
12 athletes joined

Program Description

Pure Bodybuilding

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 17, 2024 03:29
  • Last Edited
    Jan 27, 2025 03:36
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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Back Lateral Raise
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Cross-Body Lat Pull-Around
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Low Incline Smith Machine Press
3
1
10 reps
10 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Lat Prayer
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Back Lateral Raise
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Cross-Body Lat Pull-Around
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Low Incline Smith Machine Press
3
1
10 reps
10 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Lat Prayer
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Back Lateral Raise
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Cross-Body Lat Pull-Around
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Low Incline Smith Machine Press
3
1
10 reps
10 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Lat Prayer
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Back Lateral Raise
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Cross-Body Lat Pull-Around
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Low Incline Smith Machine Press
3
1
10 reps
10 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Lat Prayer
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Back Lateral Raise
2
1
10 reps
10 reps
RPE 7
RPE 7
2
Cross-Body Lat Pull-Around
2
1
10 reps
10 reps
RPE 7
RPE 7
3
Low Incline Smith Machine Press
3
1
10 reps
10 reps
RPE 7
RPE 7
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 7
5
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 7
6
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 10
7
Lat Prayer
2
1
12 reps
12 reps
RPE 9
RPE 7
8
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Back Lateral Raise
2
1
10 reps
10 reps
RPE 7
RPE 7
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
3
12 reps
RPE 9
6
1-Arm Lat Pull-In
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Dual Cable Triceps Press
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Back Lateral Raise
2
1
10 reps
10 reps
RPE 7
RPE 7
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
3
12 reps
RPE 9
6
1-Arm Lat Pull-In
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Dual Cable Triceps Press
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Back Lateral Raise
2
1
10 reps
10 reps
RPE 7
RPE 7
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
3
12 reps
RPE 9
6
1-Arm Lat Pull-In
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Dual Cable Triceps Press
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Back Lateral Raise
2
1
10 reps
10 reps
RPE 7
RPE 7
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
3
12 reps
RPE 9
6
1-Arm Lat Pull-In
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Dual Cable Triceps Press
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Back Lateral Raise
2
1
10 reps
10 reps
RPE 7
RPE 7
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
T-Bar Row
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
3
12 reps
RPE 9
6
1-Arm Lat Pull-In
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Dual Cable Triceps Press
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
3 reps
3 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 10
RPE 9
RPE 8
5
Calf Raise (Leg Press)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
3 reps
3 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 10
RPE 9
RPE 8
5
Calf Raise (Leg Press)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
3 reps
3 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 10
RPE 9
RPE 8
5
Calf Raise (Leg Press)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
3 reps
3 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 10
RPE 9
RPE 8
5
Calf Raise (Leg Press)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
3 reps
3 reps
RPE 7
RPE 7
2
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 7
3
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 7
4
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Calf Raise (Leg Press)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
3 reps
3 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 10
RPE 9
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
DB Calf Jumps
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
3 reps
3 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 10
RPE 9
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
DB Calf Jumps
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
3 reps
3 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 10
RPE 9
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
DB Calf Jumps
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
3 reps
3 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 10
RPE 9
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
DB Calf Jumps
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
3 reps
3 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 10
RPE 9
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
DB Calf Jumps
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Super-ROM Overhand Cable Row
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Pull-Up (Assisted)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Dip (Assisted)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Inverse DB Zottman Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Super-ROM DB Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Cable Reverse Fly Mechanical Dropset
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Super-ROM Overhand Cable Row
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Pull-Up (Assisted)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Dip (Assisted)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Inverse DB Zottman Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Super-ROM DB Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Cable Reverse Fly Mechanical Dropset
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Super-ROM Overhand Cable Row
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Pull-Up (Assisted)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Dip (Assisted)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Inverse DB Zottman Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Super-ROM DB Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Cable Reverse Fly Mechanical Dropset
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Super-ROM Overhand Cable Row
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Pull-Up (Assisted)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Dip (Assisted)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Inverse DB Zottman Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Super-ROM DB Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Cable Reverse Fly Mechanical Dropset
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Super-ROM Overhand Cable Row
2
1
10 reps
10 reps
RPE 7
RPE 7
2
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 7
3
Pull-Up (Assisted)
2
1
10 reps
10 reps
RPE 7
RPE 7
4
Dip (Assisted)
2
1
10 reps
10 reps
RPE 7
RPE 7
5
Inverse DB Zottman Curl
2
1
10 reps
10 reps
RPE 7
RPE 7
6
Super-ROM DB Lateral Raise
2
1
12 reps
12 reps
RPE 7
RPE 7
7
Cable Reverse Fly Mechanical Dropset
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Dual Handle Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Decline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Concentration Cable Curl
2
10 reps
RPE 10
6
Cross-Body Cable Y Raise
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Rear Delt 45 Cable Flye
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Dual Handle Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Decline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Concentration Cable Curl
2
10 reps
RPE 10
6
Cross-Body Cable Y Raise
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Rear Delt 45 Cable Flye
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Dual Handle Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Decline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Concentration Cable Curl
2
10 reps
RPE 10
6
Cross-Body Cable Y Raise
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Rear Delt 45 Cable Flye
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Dual Handle Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Decline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Concentration Cable Curl
2
10 reps
RPE 10
6
Cross-Body Cable Y Raise
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Rear Delt 45 Cable Flye
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Dual Handle Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Decline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Concentration Cable Curl
2
10 reps
RPE 10
6
Cross-Body Cable Y Raise
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Rear Delt 45 Cable Flye
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
3 reps
3 reps
RPE 9
RPE 10
2
Leg Press
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
4A
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4B
Sissy Squat
3
10 reps
RPE 8
5
Standing Calf Raise
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
3 reps
3 reps
RPE 9
RPE 10
2
Leg Press
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
4A
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4B
Sissy Squat
3
10 reps
RPE 8
5
Standing Calf Raise
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
3 reps
3 reps
RPE 9
RPE 10
2
Leg Press
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
4A
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4B
Sissy Squat
3
10 reps
RPE 8
5
Standing Calf Raise
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
3 reps
3 reps
RPE 9
RPE 10
2
Leg Press
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
4A
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4B
Sissy Squat
3
10 reps
RPE 8
5
Standing Calf Raise
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
3 reps
3 reps
RPE 7
RPE 7
2
Leg Press
2
1
8 reps
8 reps
RPE 7
RPE 7
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 7
4A
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 7
4B
Sissy Squat
3
10 reps
RPE 7
5
Standing Calf Raise
2
1
10 reps
10 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
3 reps
3 reps
RPE 9
RPE 10
2
Reverse Lunge (Smith Machine)
3
8 reps
RPE 8
3
Glute-Ham Raise
3
8 reps
RPE 9
4A
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4B
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
3 reps
3 reps
RPE 9
RPE 10
2
Reverse Lunge (Smith Machine)
3
8 reps
RPE 8
3
Glute-Ham Raise
3
8 reps
RPE 9
4A
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4B
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
3 reps
3 reps
RPE 9
RPE 10
2
Reverse Lunge (Smith Machine)
3
8 reps
RPE 8
3
Glute-Ham Raise
3
8 reps
RPE 9
4A
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4B
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
3 reps
3 reps
RPE 9
RPE 10
2
Reverse Lunge (Smith Machine)
3
8 reps
RPE 8
3
Glute-Ham Raise
3
8 reps
RPE 9
4A
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4B
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
3 reps
3 reps
RPE 9
RPE 10
2
Reverse Lunge (Smith Machine)
3
8 reps
RPE 8
3
Glute-Ham Raise
3
8 reps
RPE 9
4A
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4B
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Dumbbell Row
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Bayesian Cable Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Seated DB French Press
3
10 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 10
6
Cable Tricep Kickback
3
10 reps
RPE 10
7
Cable Crunch
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Dumbbell Row
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Bayesian Cable Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Seated DB French Press
3
10 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 10
6
Cable Tricep Kickback
3
10 reps
RPE 10
7
Cable Crunch
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Dumbbell Row
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Bayesian Cable Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Seated DB French Press
3
10 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 10
6
Cable Tricep Kickback
3
10 reps
RPE 10
7
Cable Crunch
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Dumbbell Row
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Bayesian Cable Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Seated DB French Press
3
10 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 10
6
Cable Tricep Kickback
3
10 reps
RPE 10
7
Cable Crunch
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
1
12 reps
12 reps
RPE 7
RPE 7
2
Dumbbell Row
2
1
10 reps
10 reps
RPE 7
RPE 7
3
Bayesian Cable Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Seated DB French Press
3
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 10
6
Cable Tricep Kickback
3
10 reps
RPE 10
7
Cable Crunch
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
1
12 reps
12 reps
RPE 7
RPE 7
2
Dumbbell Row
2
1
10 reps
10 reps
RPE 7
RPE 7
3
Skull Crusher (EZ Bar)
3
10 reps
RPE 9
4
Bayesian Cable Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Reverse-Grip Curl (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
1
12 reps
12 reps
RPE 7
RPE 7
2
Dumbbell Row
2
1
10 reps
10 reps
RPE 7
RPE 7
3
Skull Crusher (EZ Bar)
3
10 reps
RPE 9
4
Bayesian Cable Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Reverse-Grip Curl (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
1
12 reps
12 reps
RPE 7
RPE 7
2
Dumbbell Row
2
1
10 reps
10 reps
RPE 7
RPE 7
3
Skull Crusher (EZ Bar)
3
10 reps
RPE 9
4
Bayesian Cable Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Reverse-Grip Curl (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
1
12 reps
12 reps
RPE 7
RPE 7
2
Dumbbell Row
2
1
10 reps
10 reps
RPE 7
RPE 7
3
Skull Crusher (EZ Bar)
3
10 reps
RPE 9
4
Bayesian Cable Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Reverse-Grip Curl (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
1
12 reps
12 reps
RPE 7
RPE 7
2
Dumbbell Row
2
1
10 reps
10 reps
RPE 7
RPE 7
3
Skull Crusher (EZ Bar)
3
10 reps
RPE 9
4
Bayesian Cable Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Reverse-Grip Curl (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Behind-The-Back Lateral Raise
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Cross-Body Lat Pull-Around
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
3
Low Incline Smith Machine Press
3 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Chest Supported Row (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
6
Lat Prayer
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
7
Pec Deck (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
Day 2
1
Lying Leg Curl
2 Sets
1 Set
3 Reps
3 Reps
@9
@10
2
Hip Adductor (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
3
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
4
Hack Squat
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@10
@9
@8
5
Calf Raise (Leg Press)
3 Sets
12 Reps
@10
Day 3
1
Super-ROM Overhand Cable Row
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Shoulder Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
3
Pull-Up (Assisted)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
4
Dip (Assisted)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Inverse DB Zottman Curl
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
6
Super-ROM DB Lateral Raise
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
7
Cable Reverse Fly Mechanical Dropset
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@9
@9
@9
Day 4
1
Lying Leg Curl
2 Sets
1 Set
3 Reps
3 Reps
@9
@10
2
Leg Press
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
4A
Hip Adductor (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
4B
Sissy Squat
3 Sets
10 Reps
@8
5
Standing Calf Raise
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
Day 5
1
Lat Prayer
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
2
Dumbbell Row
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
3
Bayesian Cable Curl
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
4
Seated DB French Press
3 Sets
10 Reps
@9
5
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@10
6
Cable Tricep Kickback
3 Sets
10 Reps
@10
7
Cable Crunch
2 Sets
1 Set
10 Reps
10 Reps
@9
@10