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Lee Lem’s minimalist program (4 days upper/lower)

by Sirinto
13 athletes joined

Program Description

If you want to save time but want to maximize your gains, then here is a 4 days split from Lee Lem with some modifications.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 17, 2024 01:21
  • Last Edited
    Feb 15, 2025 05:10
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Incline Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2
Incline Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 8.5-9
RPE 8.5-9.5
4
Lat Pulldown
2
1
6-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-10
5
Lateral Raise (Cable)
2
1
10-15 reps
1-15 reps
RPE 8.5-9
RPE 8.5-9.5
6A
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8.5-9
6B
Bicep Curl (Cable)
3
10-15 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2
Incline Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 8.5-9
RPE 8.5-9.5
4
Lat Pulldown
2
1
6-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-10
5
Lateral Raise (Cable)
2
1
10-15 reps
1-15 reps
RPE 8.5-9
RPE 8.5-9.5
6A
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8.5-9
6B
Bicep Curl (Cable)
3
10-15 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2
Incline Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 8.5-9
RPE 8.5-9.5
4
Lat Pulldown
2
1
6-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-10
5
Lateral Raise (Cable)
2
1
10-15 reps
1-15 reps
RPE 8.5-9
RPE 8.5-9.5
6A
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8.5-9
6B
Bicep Curl (Cable)
3
10-15 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2
Incline Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 8.5-9
RPE 8.5-9.5
4
Lat Pulldown
2
1
6-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-10
5
Lateral Raise (Cable)
2
1
10-15 reps
1-15 reps
RPE 8.5-9
RPE 8.5-9.5
6A
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8.5-9
6B
Bicep Curl (Cable)
3
10-15 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2
Incline Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 8.5-9
RPE 8.5-9.5
4
Lat Pulldown
2
1
6-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-10
5
Lateral Raise (Cable)
2
1
10-15 reps
1-15 reps
RPE 8.5-9
RPE 8.5-9.5
6A
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8.5-9
6B
Bicep Curl (Cable)
3
10-15 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2
Incline Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 8.5-9
RPE 8.5-9.5
4
Lat Pulldown
2
1
6-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-10
5
Lateral Raise (Cable)
2
1
10-15 reps
1-15 reps
RPE 8.5-9
RPE 8.5-9.5
6A
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8.5-9
6B
Bicep Curl (Cable)
3
10-15 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2
Incline Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 8.5-9
RPE 8.5-9.5
4
Lat Pulldown
2
1
6-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-10
5
Lateral Raise (Cable)
2
1
10-15 reps
1-15 reps
RPE 8.5-9
RPE 8.5-9.5
6A
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8.5-9
6B
Bicep Curl (Cable)
3
10-15 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2
Incline Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 8.5-9
RPE 8.5-9.5
4
Lat Pulldown
2
1
6-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-10
5
Lateral Raise (Cable)
2
1
10-15 reps
1-15 reps
RPE 8.5-9
RPE 8.5-9.5
6A
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8.5-9
6B
Bicep Curl (Cable)
3
10-15 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2
Incline Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 8.5-9
RPE 8.5-9.5
4
Lat Pulldown
2
1
6-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-10
5
Lateral Raise (Cable)
2
1
10-15 reps
1-15 reps
RPE 8.5-9
RPE 8.5-9.5
6A
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8.5-9
6B
Bicep Curl (Cable)
3
10-15 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2
Incline Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 8.5-9
RPE 8.5-9.5
4
Lat Pulldown
2
1
6-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-10
5
Lateral Raise (Cable)
2
1
10-15 reps
1-15 reps
RPE 8.5-9
RPE 8.5-9.5
6A
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8.5-9
6B
Bicep Curl (Cable)
3
10-15 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2
Incline Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 8.5-9
RPE 8.5-9.5
4
Lat Pulldown
2
1
6-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-10
5
Lateral Raise (Cable)
2
1
10-15 reps
1-15 reps
RPE 8.5-9
RPE 8.5-9.5
6A
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8.5-9
6B
Bicep Curl (Cable)
3
10-15 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2
Incline Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 8.5-9
RPE 8.5-9.5
4
Lat Pulldown
2
1
6-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-10
5
Lateral Raise (Cable)
2
1
10-15 reps
1-15 reps
RPE 8.5-9
RPE 8.5-9.5
6A
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8.5-9
6B
Bicep Curl (Cable)
3
10-15 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2
Leg Extension
1
1
1
8-12 reps
8-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
3
Leg Curl
1
1
1
8-12 reps
8-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 8.5-9
5
Standing Calf Raise
2
12-15 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2
Leg Extension
1
1
1
8-12 reps
8-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
3
Leg Curl
1
1
1
8-12 reps
8-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 8.5-9
5
Standing Calf Raise
2
12-15 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2
Leg Extension
1
1
1
8-12 reps
8-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
3
Leg Curl
1
1
1
8-12 reps
8-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 8.5-9
5
Standing Calf Raise
2
12-15 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2
Leg Extension
1
1
1
8-12 reps
8-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
3
Leg Curl
1
1
1
8-12 reps
8-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 8.5-9
5
Standing Calf Raise
2
12-15 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2
Leg Extension
1
1
1
8-12 reps
8-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
3
Leg Curl
1
1
1
8-12 reps
8-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 8.5-9
5
Standing Calf Raise
2
12-15 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2
Leg Extension
1
1
1
8-12 reps
8-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
3
Leg Curl
1
1
1
8-12 reps
8-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 8.5-9
5
Standing Calf Raise
2
12-15 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2
Leg Extension
1
1
1
8-12 reps
8-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
3
Leg Curl
1
1
1
8-12 reps
8-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 8.5-9
5
Standing Calf Raise
2
12-15 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2
Leg Extension
1
1
1
8-12 reps
8-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
3
Leg Curl
1
1
1
8-12 reps
8-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 8.5-9
5
Standing Calf Raise
2
12-15 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2
Leg Extension
1
1
1
8-12 reps
8-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
3
Leg Curl
1
1
1
8-12 reps
8-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 8.5-9
5
Standing Calf Raise
2
12-15 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2
Leg Extension
1
1
1
8-12 reps
8-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
3
Leg Curl
1
1
1
8-12 reps
8-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 8.5-9
5
Standing Calf Raise
2
12-15 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2
Leg Extension
1
1
1
8-12 reps
8-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
3
Leg Curl
1
1
1
8-12 reps
8-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 8.5-9
5
Standing Calf Raise
2
12-15 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2
Leg Extension
1
1
1
8-12 reps
8-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
3
Leg Curl
1
1
1
8-12 reps
8-12 reps
1-12 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 8.5-9
5
Standing Calf Raise
2
12-15 reps
RPE 8.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5-10 reps
5-10 reps
RPE 8.5-9
RPE 8.5-9.5
2
Single Arm High Row (Cable)
1
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Straight Arm Pulldown
1
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
4
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8.5-9
RPE 8.5-9.5
5
Incline Bench Press (Smith Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
6
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
7A
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
7B
Bicep Curl (Cable)
2
1
5-10 reps
5-10 reps
RPE 8.5-9
RPE 8.5-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5-10 reps
5-10 reps
RPE 8.5-9
RPE 8.5-9.5
2
Single Arm High Row (Cable)
1
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Straight Arm Pulldown
1
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
4
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8.5-9
RPE 8.5-9.5
5
Incline Bench Press (Smith Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
6
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
7A
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
7B
Bicep Curl (Cable)
2
1
5-10 reps
5-10 reps
RPE 8.5-9
RPE 8.5-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5-10 reps
5-10 reps
RPE 8.5-9
RPE 8.5-9.5
2
Single Arm High Row (Cable)
1
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Straight Arm Pulldown
1
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
4
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8.5-9
RPE 8.5-9.5
5
Incline Bench Press (Smith Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
6
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
7A
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
7B
Bicep Curl (Cable)
2
1
5-10 reps
5-10 reps
RPE 8.5-9
RPE 8.5-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5-10 reps
5-10 reps
RPE 8.5-9
RPE 8.5-9.5
2
Single Arm High Row (Cable)
1
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Straight Arm Pulldown
1
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
4
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8.5-9
RPE 8.5-9.5
5
Incline Bench Press (Smith Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
6
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
7A
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
7B
Bicep Curl (Cable)
2
1
5-10 reps
5-10 reps
RPE 8.5-9
RPE 8.5-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5-10 reps
5-10 reps
RPE 8.5-9
RPE 8.5-9.5
2
Single Arm High Row (Cable)
1
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Straight Arm Pulldown
1
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
4
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8.5-9
RPE 8.5-9.5
5
Incline Bench Press (Smith Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
6
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
7A
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
7B
Bicep Curl (Cable)
2
1
5-10 reps
5-10 reps
RPE 8.5-9
RPE 8.5-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5-10 reps
5-10 reps
RPE 8.5-9
RPE 8.5-9.5
2
Single Arm High Row (Cable)
1
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Straight Arm Pulldown
1
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
4
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8.5-9
RPE 8.5-9.5
5
Incline Bench Press (Smith Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
6
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
7A
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
7B
Bicep Curl (Cable)
2
1
5-10 reps
5-10 reps
RPE 8.5-9
RPE 8.5-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5-10 reps
5-10 reps
RPE 8.5-9
RPE 8.5-9.5
2
Single Arm High Row (Cable)
1
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Straight Arm Pulldown
1
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
4
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8.5-9
RPE 8.5-9.5
5
Incline Bench Press (Smith Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
6
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
7A
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
7B
Bicep Curl (Cable)
2
1
5-10 reps
5-10 reps
RPE 8.5-9
RPE 8.5-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5-10 reps
5-10 reps
RPE 8.5-9
RPE 8.5-9.5
2
Single Arm High Row (Cable)
1
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Straight Arm Pulldown
1
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
4
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8.5-9
RPE 8.5-9.5
5
Incline Bench Press (Smith Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
6
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
7A
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
7B
Bicep Curl (Cable)
2
1
5-10 reps
5-10 reps
RPE 8.5-9
RPE 8.5-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5-10 reps
5-10 reps
RPE 8.5-9
RPE 8.5-9.5
2
Single Arm High Row (Cable)
1
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Straight Arm Pulldown
1
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
4
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8.5-9
RPE 8.5-9.5
5
Incline Bench Press (Smith Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
6
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
7A
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
7B
Bicep Curl (Cable)
2
1
5-10 reps
5-10 reps
RPE 8.5-9
RPE 8.5-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5-10 reps
5-10 reps
RPE 8.5-9
RPE 8.5-9.5
2
Single Arm High Row (Cable)
1
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Straight Arm Pulldown
1
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
4
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8.5-9
RPE 8.5-9.5
5
Incline Bench Press (Smith Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
6
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
7A
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
7B
Bicep Curl (Cable)
2
1
5-10 reps
5-10 reps
RPE 8.5-9
RPE 8.5-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5-10 reps
5-10 reps
RPE 8.5-9
RPE 8.5-9.5
2
Single Arm High Row (Cable)
1
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Straight Arm Pulldown
1
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
4
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8.5-9
RPE 8.5-9.5
5
Incline Bench Press (Smith Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
6
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
7A
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
7B
Bicep Curl (Cable)
2
1
5-10 reps
5-10 reps
RPE 8.5-9
RPE 8.5-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5-10 reps
5-10 reps
RPE 8.5-9
RPE 8.5-9.5
2
Single Arm High Row (Cable)
1
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Straight Arm Pulldown
1
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
4
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8.5-9
RPE 8.5-9.5
5
Incline Bench Press (Smith Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
6
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
7A
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8.5-9
RPE 8.5-9.5
7B
Bicep Curl (Cable)
2
1
5-10 reps
5-10 reps
RPE 8.5-9
RPE 8.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8.5-9
RPE 8.5-9.5
2
Leg Press
1
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8.5-9
RPE 8.5-9.5
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5-9
RPE 8.5-9.5
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8.5-9
RPE 8.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8.5-9
RPE 8.5-9.5
2
Leg Press
1
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8.5-9
RPE 8.5-9.5
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5-9
RPE 8.5-9.5
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8.5-9
RPE 8.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8.5-9
RPE 8.5-9.5
2
Leg Press
1
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8.5-9
RPE 8.5-9.5
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5-9
RPE 8.5-9.5
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8.5-9
RPE 8.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8.5-9
RPE 8.5-9.5
2
Leg Press
1
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8.5-9
RPE 8.5-9.5
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5-9
RPE 8.5-9.5
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8.5-9
RPE 8.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8.5-9
RPE 8.5-9.5
2
Leg Press
1
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8.5-9
RPE 8.5-9.5
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5-9
RPE 8.5-9.5
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8.5-9
RPE 8.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8.5-9
RPE 8.5-9.5
2
Leg Press
1
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8.5-9
RPE 8.5-9.5
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5-9
RPE 8.5-9.5
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8.5-9
RPE 8.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8.5-9
RPE 8.5-9.5
2
Leg Press
1
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8.5-9
RPE 8.5-9.5
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5-9
RPE 8.5-9.5
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8.5-9
RPE 8.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8.5-9
RPE 8.5-9.5
2
Leg Press
1
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8.5-9
RPE 8.5-9.5
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5-9
RPE 8.5-9.5
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8.5-9
RPE 8.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8.5-9
RPE 8.5-9.5
2
Leg Press
1
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8.5-9
RPE 8.5-9.5
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5-9
RPE 8.5-9.5
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8.5-9
RPE 8.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8.5-9
RPE 8.5-9.5
2
Leg Press
1
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8.5-9
RPE 8.5-9.5
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5-9
RPE 8.5-9.5
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8.5-9
RPE 8.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8.5-9
RPE 8.5-9.5
2
Leg Press
1
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8.5-9
RPE 8.5-9.5
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5-9
RPE 8.5-9.5
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8.5-9
RPE 8.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8.5-9
RPE 8.5-9.5
2
Leg Press
1
1
6-12 reps
6-12 reps
RPE 8.5-9
RPE 8.5-9.5
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8.5-9
RPE 8.5-9.5
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5-9
RPE 8.5-9.5
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8.5-9
RPE 8.5-9.5
Week 1
1 / 12 Weeks
Day 2
1
Hack Squat
1 Set
1 Set
6-8 Reps
10-12 Reps
@8.5-9
@8.5-9.5
2
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
1-12 Reps
@8.5-9
@8.5-9.5
@8.5-10
3
Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
1-12 Reps
@8.5-9
@8.5-9.5
@8.5-10
4
Hip Adductor (Machine)
2 Sets
12-15 Reps
@8.5-9
5
Standing Calf Raise
2 Sets
12-15 Reps
@8.5-9
Day 3
1
Chest Supported Row (Machine)
1 Set
1 Set
5-10 Reps
5-10 Reps
@8.5-9
@8.5-9.5
2
Single Arm High Row (Cable)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8.5-9
@8.5-9.5
3
Straight Arm Pulldown
1 Set
1 Set
10-15 Reps
10-15 Reps
@8.5-9
@8.5-9.5
4
Shoulder Press (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8.5-9
@8.5-9.5
5
Incline Bench Press (Smith Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8.5-9
@8.5-9.5
6
Reverse Pec Deck
2 Sets
1 Set
6-12 Reps
6-12 Reps
@8.5-9
@8.5-9.5
7A
Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8.5-9
@8.5-9.5
7B
Bicep Curl (Cable)
2 Sets
1 Set
5-10 Reps
5-10 Reps
@8.5-9
@8.5-9.5
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
8-10 Reps
@8.5-9
@8.5-9.5
2
Leg Press
1 Set
1 Set
6-12 Reps
6-12 Reps
@8.5-9
@8.5-9.5
3
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5-9
@8.5-9.5
4
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5-9
@8.5-9.5
5
Standing Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5-9
@8.5-9.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
@8.5-9
@8.5-9.5
2
Incline Chest Press (Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
@8.5-9
@8.5-9.5
3
Pec Deck (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8.5-9
@8.5-9.5
4
Lat Pulldown
2 Sets
1 Set
6-12 Reps
1-12 Reps
@8.5-9
@8.5-10
5
Lateral Raise (Cable)
2 Sets
1 Set
10-15 Reps
1-15 Reps
@8.5-9
@8.5-9.5
6A
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8.5-9
6B
Bicep Curl (Cable)
3 Sets
10-15 Reps
@8.5-9