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Upper Lower Split

by Jack M.
1 athletes joined

Program Description

This is an Upper/Lower split designed with a two day on one day off Asynchronous Split. If you need, you can do two days on one day off. Listen to what your body needs, but don’t get lazy.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 27, 2025 06:05
  • Last Edited
    Feb 27, 2025 06:55
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Smith Machine)
4
8-12 reps
RPE 8
2
Deadlift (Smith Machine)
4
8-10 reps
RPE 8
3
Platz Squat
3
12-15 reps
RPE 8.5
4A
Belt Squat
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 8
2
Deadlift (Smith Machine)
4
8-10 reps
RPE 8
3
Platz Squat
3
12-15 reps
RPE 8.5
4A
Belt Squat
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 8
2
Deadlift (Smith Machine)
4
8-10 reps
RPE 8
3
Platz Squat
3
12-15 reps
RPE 8.5
4A
Belt Squat
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 8
2
Deadlift (Smith Machine)
4
8-10 reps
RPE 8
3
Platz Squat
3
12-15 reps
RPE 8.5
4A
Belt Squat
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 8
2
Deadlift (Smith Machine)
4
8-10 reps
RPE 8
3
Platz Squat
3
12-15 reps
RPE 8.5
4A
Belt Squat
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 8
2
Deadlift (Smith Machine)
4
8-10 reps
RPE 8
3
Platz Squat
3
12-15 reps
RPE 8.5
4A
Belt Squat
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 8
2
Deadlift (Smith Machine)
4
8-10 reps
RPE 8
3
Platz Squat
3
12-15 reps
RPE 8.5
4A
Belt Squat
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 8
2
Deadlift (Smith Machine)
4
8-10 reps
RPE 8
3
Platz Squat
3
12-15 reps
RPE 8.5
4A
Belt Squat
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 8
2
Deadlift (Smith Machine)
4
8-10 reps
RPE 8
3
Platz Squat
3
12-15 reps
RPE 8.5
4A
Belt Squat
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 8
2
Deadlift (Smith Machine)
4
8-10 reps
RPE 8
3
Platz Squat
3
12-15 reps
RPE 8.5
4A
Belt Squat
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 8
2
Deadlift (Smith Machine)
4
8-10 reps
RPE 8
3
Platz Squat
3
12-15 reps
RPE 8.5
4A
Belt Squat
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 8
2
Deadlift (Smith Machine)
4
8-10 reps
RPE 8
3
Platz Squat
3
12-15 reps
RPE 8.5
4A
Belt Squat
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Overhead Tricep Extension (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Overhead Press (Barbell)
4
8-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
5-8 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
5B
Lat Prayer
3
12-15 reps
RPE 8
6A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Overhead Press (Barbell)
4
8-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
5-8 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
5B
Lat Prayer
3
12-15 reps
RPE 8
6A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Overhead Press (Barbell)
4
8-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
5-8 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
5B
Lat Prayer
3
12-15 reps
RPE 8
6A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Overhead Press (Barbell)
4
8-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
5-8 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
5B
Lat Prayer
3
12-15 reps
RPE 8
6A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Overhead Press (Barbell)
4
8-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
5-8 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
5B
Lat Prayer
3
12-15 reps
RPE 8
6A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Overhead Press (Barbell)
4
8-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
5-8 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
5B
Lat Prayer
3
12-15 reps
RPE 8
6A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Overhead Press (Barbell)
4
8-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
5-8 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
5B
Lat Prayer
3
12-15 reps
RPE 8
6A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Overhead Press (Barbell)
4
8-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
5-8 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
5B
Lat Prayer
3
12-15 reps
RPE 8
6A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Overhead Press (Barbell)
4
8-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
5-8 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
5B
Lat Prayer
3
12-15 reps
RPE 8
6A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Overhead Press (Barbell)
4
8-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
5-8 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
5B
Lat Prayer
3
12-15 reps
RPE 8
6A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Overhead Press (Barbell)
4
8-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
5-8 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
5B
Lat Prayer
3
12-15 reps
RPE 8
6A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Overhead Press (Barbell)
4
8-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
5-8 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
5B
Lat Prayer
3
12-15 reps
RPE 8
6A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
3
Lying Leg Curl
3
12-15 reps
RPE 8
4
Back Extension (Weighted)
3
12-15 reps
RPE 8
5A
Walking Lunge (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5B
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
3
Lying Leg Curl
3
12-15 reps
RPE 8
4
Back Extension (Weighted)
3
12-15 reps
RPE 8
5A
Walking Lunge (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5B
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
3
Lying Leg Curl
3
12-15 reps
RPE 8
4
Back Extension (Weighted)
3
12-15 reps
RPE 8
5A
Walking Lunge (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5B
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
3
Lying Leg Curl
3
12-15 reps
RPE 8
4
Back Extension (Weighted)
3
12-15 reps
RPE 8
5A
Walking Lunge (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5B
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
3
Lying Leg Curl
3
12-15 reps
RPE 8
4
Back Extension (Weighted)
3
12-15 reps
RPE 8
5A
Walking Lunge (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5B
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
3
Lying Leg Curl
3
12-15 reps
RPE 8
4
Back Extension (Weighted)
3
12-15 reps
RPE 8
5A
Walking Lunge (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5B
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
3
Lying Leg Curl
3
12-15 reps
RPE 8
4
Back Extension (Weighted)
3
12-15 reps
RPE 8
5A
Walking Lunge (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5B
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
3
Lying Leg Curl
3
12-15 reps
RPE 8
4
Back Extension (Weighted)
3
12-15 reps
RPE 8
5A
Walking Lunge (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5B
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
3
Lying Leg Curl
3
12-15 reps
RPE 8
4
Back Extension (Weighted)
3
12-15 reps
RPE 8
5A
Walking Lunge (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5B
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
3
Lying Leg Curl
3
12-15 reps
RPE 8
4
Back Extension (Weighted)
3
12-15 reps
RPE 8
5A
Walking Lunge (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5B
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
3
Lying Leg Curl
3
12-15 reps
RPE 8
4
Back Extension (Weighted)
3
12-15 reps
RPE 8
5A
Walking Lunge (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5B
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
3
Lying Leg Curl
3
12-15 reps
RPE 8
4
Back Extension (Weighted)
3
12-15 reps
RPE 8
5A
Walking Lunge (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5B
Bicep Curl (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2A
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 8
2B
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4A
Super ROM Lateral Raise
3
12-15 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
5A
Chest Fly (Cable)
3
12-15 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4A
Super ROM Lateral Raise
3
12-15 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
5A
Chest Fly (Cable)
3
12-15 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4A
Super ROM Lateral Raise
3
12-15 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
5A
Chest Fly (Cable)
3
12-15 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4A
Super ROM Lateral Raise
3
12-15 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
5A
Chest Fly (Cable)
3
12-15 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4A
Super ROM Lateral Raise
3
12-15 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
5A
Chest Fly (Cable)
3
12-15 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4A
Super ROM Lateral Raise
3
12-15 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
5A
Chest Fly (Cable)
3
12-15 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4A
Super ROM Lateral Raise
3
12-15 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
5A
Chest Fly (Cable)
3
12-15 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4A
Super ROM Lateral Raise
3
12-15 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
5A
Chest Fly (Cable)
3
12-15 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4A
Super ROM Lateral Raise
3
12-15 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
5A
Chest Fly (Cable)
3
12-15 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4A
Super ROM Lateral Raise
3
12-15 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
5A
Chest Fly (Cable)
3
12-15 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4A
Super ROM Lateral Raise
3
12-15 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
5A
Chest Fly (Cable)
3
12-15 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4A
Super ROM Lateral Raise
3
12-15 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
5A
Chest Fly (Cable)
3
12-15 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
4 Sets
5-8 Reps
@8
2
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
5-8 Reps
@8
4
Lat Pulldown
3 Sets
12-15 Reps
@8
5A
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
5B
Lat Prayer
3 Sets
12-15 Reps
@8
6A
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
6B
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@8
2
Leg Press (45 Degrees)
4 Sets
12-15 Reps
@8
3
Lying Leg Curl
3 Sets
12-15 Reps
@8
4
Back Extension (Weighted)
3 Sets
12-15 Reps
@8
5A
Walking Lunge (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@10
5B
Bicep Curl (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
Day 1
1
Squat (Smith Machine)
4 Sets
8-12 Reps
@8
2
Deadlift (Smith Machine)
4 Sets
8-10 Reps
@8
3
Platz Squat
3 Sets
12-15 Reps
@8.5
4A
Belt Squat
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
4B
Overhead Tricep Extension (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
Day 4
1
Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8
2A
Chest Supported Row (Dumbbell)
4 Sets
12-15 Reps
@8
2B
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
4A
Super ROM Lateral Raise
3 Sets
12-15 Reps
@8
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@8
5A
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
5B
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@8