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Program Description
This is an upper lower program for a novice who has already some base knowledge of the gym and looking for a low-moderate volume program that is efficient for the busy individual and workouts can be completed in 45-60 minutes. Starting week 7 the volume ramps up and so does the intensity. If the volume is too much please repeat weeks 1-6.
Program Overview
- LevelNovice
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 30, 2023 04:07
- Last EditedSep 06, 2024 06:34
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
Seated Row (Cable)
2
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Chest Fly (Machine)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
12-15 reps
RPE 9.5
RPE 9.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 9
6
Hammer Curl
2
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Chest Fly (Machine)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
12-15 reps
RPE 9.5
RPE 9.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 9
6
Hammer Curl
2
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Chest Fly (Machine)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
12-15 reps
RPE 9.5
RPE 9.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 9
6
Hammer Curl
2
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Chest Fly (Machine)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
12-15 reps
RPE 9.5
RPE 9.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 9
6
Hammer Curl
2
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Chest Fly (Machine)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
12-15 reps
RPE 9.5
RPE 9.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 9
6
Hammer Curl
2
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Chest Fly (Machine)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
12-15 reps
RPE 9.5
RPE 9.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 9
6
Hammer Curl
2
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
6-10 reps
RPE 9.5
2
Pendlay Row
3
8-10 reps
RPE 9.5
3
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
4
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
5A
Spider Curl
2
8-12 reps
RPE 9.5
5B
Hammer Curl
2
10-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
6-10 reps
RPE 9.5
2
Pendlay Row
3
8-10 reps
RPE 9.5
3
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
4
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
5A
Spider Curl
2
8-12 reps
RPE 9.5
5B
Hammer Curl
2
10-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
6-10 reps
RPE 9.5
2
Pendlay Row
3
8-10 reps
RPE 9.5
3
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
4
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
5A
Spider Curl
2
8-12 reps
RPE 9.5
5B
Hammer Curl
2
10-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
6-10 reps
RPE 9.5
2
Pendlay Row
3
8-10 reps
RPE 9.5
3
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
4
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
5A
Spider Curl
2
8-12 reps
RPE 9.5
5B
Hammer Curl
2
10-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
6-10 reps
RPE 9.5
2
Pendlay Row
3
8-10 reps
RPE 9.5
3
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
4
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
5A
Spider Curl
2
8-12 reps
RPE 9.5
5B
Hammer Curl
2
10-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
6-10 reps
RPE 9.5
2
Pendlay Row
3
8-10 reps
RPE 9.5
3
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
4
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
5A
Spider Curl
2
8-12 reps
RPE 9.5
5B
Hammer Curl
2
10-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
RPE 8.5
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
RPE 8.5
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
RPE 8.5
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
RPE 8.5
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
RPE 8.5
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
RPE 8.5
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 8.5
2
Leg Press (45 Degrees)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Squat (Barbell)
3
8-10 reps
RPE 10
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 8.5
2
Leg Press (45 Degrees)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Squat (Barbell)
3
8-10 reps
RPE 10
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 8.5
2
Leg Press (45 Degrees)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Squat (Barbell)
3
8-10 reps
RPE 10
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 8.5
2
Leg Press (45 Degrees)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Squat (Barbell)
3
8-10 reps
RPE 10
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 8.5
2
Leg Press (45 Degrees)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Squat (Barbell)
3
8-10 reps
RPE 10
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 8.5
2
Leg Press (45 Degrees)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Squat (Barbell)
3
8-10 reps
RPE 10
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
High Row
2
10-15 reps
RPE 9
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
High Row
2
10-15 reps
RPE 9
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
High Row
2
10-15 reps
RPE 9
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
High Row
2
10-15 reps
RPE 9
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
High Row
2
10-15 reps
RPE 9
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
High Row
2
10-15 reps
RPE 9
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
15-20 reps
RPE 10
RPE 10
2
Lat Pulldown
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pullover (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 10
RPE 10
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Tricep Extension (Barbell)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
15-20 reps
RPE 10
RPE 10
2
Lat Pulldown
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pullover (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 10
RPE 10
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Tricep Extension (Barbell)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
15-20 reps
RPE 10
RPE 10
2
Lat Pulldown
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pullover (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 10
RPE 10
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Tricep Extension (Barbell)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
15-20 reps
RPE 10
RPE 10
2
Lat Pulldown
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pullover (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 10
RPE 10
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Tricep Extension (Barbell)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
15-20 reps
RPE 10
RPE 10
2
Lat Pulldown
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pullover (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 10
RPE 10
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Tricep Extension (Barbell)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
15-20 reps
RPE 10
RPE 10
2
Lat Pulldown
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pullover (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 10
RPE 10
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Tricep Extension (Barbell)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9.5
3
Lying Leg Curl
2
8-12 reps
RPE 9.5
4
Single Leg Press
2
15-20 reps
RPE 9.5
5
Standing Calf Raise
4
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9.5
3
Lying Leg Curl
2
8-12 reps
RPE 9.5
4
Single Leg Press
2
15-20 reps
RPE 9.5
5
Standing Calf Raise
4
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9.5
3
Lying Leg Curl
2
8-12 reps
RPE 9.5
4
Single Leg Press
2
15-20 reps
RPE 9.5
5
Standing Calf Raise
4
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9.5
3
Lying Leg Curl
2
8-12 reps
RPE 9.5
4
Single Leg Press
2
15-20 reps
RPE 9.5
5
Standing Calf Raise
4
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9.5
3
Lying Leg Curl
2
8-12 reps
RPE 9.5
4
Single Leg Press
2
15-20 reps
RPE 9.5
5
Standing Calf Raise
4
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9.5
3
Lying Leg Curl
2
8-12 reps
RPE 9.5
4
Single Leg Press
2
15-20 reps
RPE 9.5
5
Standing Calf Raise
4
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
4
Walking Lunge
2
20+ reps
RPE 10
5
Seated Calf Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
4
Walking Lunge
2
20+ reps
RPE 10
5
Seated Calf Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
4
Walking Lunge
2
20+ reps
RPE 10
5
Seated Calf Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
4
Walking Lunge
2
20+ reps
RPE 10
5
Seated Calf Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
4
Walking Lunge
2
20+ reps
RPE 10
5
Seated Calf Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
4
Walking Lunge
2
20+ reps
RPE 10
5
Seated Calf Raise
3
10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Seated Row (Cable)2 Sets
8-12 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)2 Sets
6-10 Reps
@9.5
3
Chest Fly (Machine)1 Set
1 Set
12-20 Reps
12-20 Reps
@9
@10
4
Lat Pulldown1 Set
1 Set
8-10 Reps
12-15 Reps
@9.5
@9.5
5
Preacher Curl (Barbell)2 Sets
10-15 Reps
@9
6
Hammer Curl2 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)3 Sets
15-20 Reps
@9.5
Day 2
1
Leg Curl2 Sets
12-15 Reps
@8.5
2
Hack Squat2 Sets
6-10 Reps
@9.5
3
Leg Press (45 Degrees)2 Sets
12-15 Reps
@9
4
Leg Extension2 Sets
10-12 Reps
@9
5
Seated Calf Raise4 Sets
10-20 Reps
@9
Day 3
1
Chest Supported Row (Dumbbell)2 Sets
8-12 Reps
@9.5
2
Incline Bench Press (Dumbbell)2 Sets
6-10 Reps
@9
3
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
@9.5
4
High Row2 Sets
10-15 Reps
@9
5
Dip (Bodyweight)2 Sets
AMRAP
@10
6
Bicep Curl (Dumbbell)3 Sets
10-15 Reps
@10
Day 4
1
Leg Extension2 Sets
12-15 Reps
@9.5
2
Romanian Deadlift (Barbell)3 Sets
6-12 Reps
@9.5
3
Lying Leg Curl2 Sets
8-12 Reps
@9.5
4
Single Leg Press2 Sets
15-20 Reps
@9.5
5
Standing Calf Raise4 Sets
10-20 Reps
@9.5