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Alberto Custom Upper Lower Program

by Slayden DN
1 athletes joined

Program Description

This 4-Day Upper Lower Program is designed by Alberto Nuñez, who is the head bodybuilding coach at 3D Muscle Journey. Alberto is an accomplished lifelong natural bodybuilder, having most recently won Mr. Universe at the 2022 WNBF. Alberto Nuñez designed this program to target your upper and lower body muscles twice a week. Additionally, there are 4 program variations for you to choose from, with each focused more on a specific muscle group while still targeting the entire body. Program Variations Arms dominant (biceps, triceps, shoulders) Torso dominant (chest, back, lats) Quad dominant (quadriceps, thigh) Glute-ham dominant (butt, hamstrings)

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 19, 2024 08:31
  • Last Edited
    Dec 27, 2024 02:11
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Dominant Row (Cable)
3
6-10 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Dominant Row (Cable)
3
6-10 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Dominant Row (Cable)
3
6-10 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Dominant Row (Cable)
3
6-10 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Dominant Row (Cable)
3
6-10 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Dominant Row (Cable)
3
6-10 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Dominant Row (Cable)
3
6-10 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Dominant Row (Cable)
3
6-10 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Dominant Row (Cable)
3
6-10 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Dominant Row (Cable)
3
6-10 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Dominant Row (Cable)
3
6-10 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Dominant Row (Cable)
3
6-10 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Dominant Row (Cable)
3
6-10 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Dominant Row (Cable)
3
6-10 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Lat Dominant Row (Cable)
3
6-10 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Press
2
6-10 reps
RPE 7-8
4
Leg Curl
2
6-10 reps
RPE 8-10
5
Seated Calf Raise
2
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Press
2
6-10 reps
RPE 7-8
4
Leg Curl
2
6-10 reps
RPE 8-10
5
Seated Calf Raise
2
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Press
2
6-10 reps
RPE 7-8
4
Leg Curl
2
6-10 reps
RPE 8-10
5
Seated Calf Raise
2
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Press
2
6-10 reps
RPE 7-8
4
Leg Curl
2
6-10 reps
RPE 8-10
5
Seated Calf Raise
2
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Press
2
6-10 reps
RPE 7-8
4
Leg Curl
2
6-10 reps
RPE 8-10
5
Seated Calf Raise
2
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Press
2
6-10 reps
RPE 7-8
4
Leg Curl
2
6-10 reps
RPE 8-10
5
Seated Calf Raise
2
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Press
2
6-10 reps
RPE 7-8
4
Leg Curl
2
6-10 reps
RPE 8-10
5
Seated Calf Raise
2
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Press
2
6-10 reps
RPE 7-8
4
Leg Curl
2
6-10 reps
RPE 8-10
5
Seated Calf Raise
2
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Press
2
6-10 reps
RPE 7-8
4
Leg Curl
2
6-10 reps
RPE 8-10
5
Seated Calf Raise
2
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Press
2
6-10 reps
RPE 7-8
4
Leg Curl
2
6-10 reps
RPE 8-10
5
Seated Calf Raise
2
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Press
2
6-10 reps
RPE 7-8
4
Leg Curl
2
6-10 reps
RPE 8-10
5
Seated Calf Raise
2
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Press
2
6-10 reps
RPE 7-8
4
Leg Curl
2
6-10 reps
RPE 8-10
5
Seated Calf Raise
2
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Press
2
6-10 reps
RPE 7-8
4
Leg Curl
2
6-10 reps
RPE 8-10
5
Seated Calf Raise
2
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Press
2
6-10 reps
RPE 7-8
4
Leg Curl
2
6-10 reps
RPE 8-10
5
Seated Calf Raise
2
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-8
3
Leg Press
2
6-10 reps
RPE 7-8
4
Leg Curl
2
6-10 reps
RPE 8-10
5
Seated Calf Raise
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 7-10
4
Chest Fly (Machine)
2
6-10 reps
RPE 7-10
5
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
6
Bicep Curl (Cable)
2
10-17 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 7-10
4
Chest Fly (Machine)
2
6-10 reps
RPE 7-10
5
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
6
Bicep Curl (Cable)
2
10-17 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 7-10
4
Chest Fly (Machine)
2
6-10 reps
RPE 7-10
5
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
6
Bicep Curl (Cable)
2
10-17 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 7-10
4
Chest Fly (Machine)
2
6-10 reps
RPE 7-10
5
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
6
Bicep Curl (Cable)
2
10-17 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 7-10
4
Chest Fly (Machine)
2
6-10 reps
RPE 7-10
5
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
6
Bicep Curl (Cable)
2
10-17 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 7-10
4
Chest Fly (Machine)
2
6-10 reps
RPE 7-10
5
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
6
Bicep Curl (Cable)
2
10-17 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 7-10
4
Chest Fly (Machine)
2
6-10 reps
RPE 7-10
5
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
6
Bicep Curl (Cable)
2
10-17 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 7-10
4
Chest Fly (Machine)
2
6-10 reps
RPE 7-10
5
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
6
Bicep Curl (Cable)
2
10-17 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 7-10
4
Chest Fly (Machine)
2
6-10 reps
RPE 7-10
5
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
6
Bicep Curl (Cable)
2
10-17 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 7-10
4
Chest Fly (Machine)
2
6-10 reps
RPE 7-10
5
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
6
Bicep Curl (Cable)
2
10-17 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 7-10
4
Chest Fly (Machine)
2
6-10 reps
RPE 7-10
5
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
6
Bicep Curl (Cable)
2
10-17 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 7-10
4
Chest Fly (Machine)
2
6-10 reps
RPE 7-10
5
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
6
Bicep Curl (Cable)
2
10-17 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 7-10
4
Chest Fly (Machine)
2
6-10 reps
RPE 7-10
5
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
6
Bicep Curl (Cable)
2
10-17 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 7-10
4
Chest Fly (Machine)
2
6-10 reps
RPE 7-10
5
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
6
Bicep Curl (Cable)
2
10-17 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 7-10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 7-10
4
Chest Fly (Machine)
2
6-10 reps
RPE 7-10
5
Lateral Raise (Cable)
2
10-17 reps
RPE 8-10
6
Bicep Curl (Cable)
2
10-17 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6-10 reps
RPE 7-9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 7-9
3
Leg Extension
2
10-15 reps
RPE 10
4
Hack Squat
2
8-10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Standing Calf Raise
2
6-10 reps
RPE 7-9
7
Abs Crunch (Machine)
2
6-10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6-10 reps
RPE 7-9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 7-9
3
Leg Extension
2
10-15 reps
RPE 10
4
Hack Squat
2
8-10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Standing Calf Raise
2
6-10 reps
RPE 7-9
7
Abs Crunch (Machine)
2
6-10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6-10 reps
RPE 7-9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 7-9
3
Leg Extension
2
10-15 reps
RPE 10
4
Hack Squat
2
8-10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Standing Calf Raise
2
6-10 reps
RPE 7-9
7
Abs Crunch (Machine)
2
6-10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6-10 reps
RPE 7-9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 7-9
3
Leg Extension
2
10-15 reps
RPE 10
4
Hack Squat
2
8-10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Standing Calf Raise
2
6-10 reps
RPE 7-9
7
Abs Crunch (Machine)
2
6-10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6-10 reps
RPE 7-9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 7-9
3
Leg Extension
2
10-15 reps
RPE 10
4
Hack Squat
2
8-10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Standing Calf Raise
2
6-10 reps
RPE 7-9
7
Abs Crunch (Machine)
2
6-10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6-10 reps
RPE 7-9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 7-9
3
Leg Extension
2
10-15 reps
RPE 10
4
Hack Squat
2
8-10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Standing Calf Raise
2
6-10 reps
RPE 7-9
7
Abs Crunch (Machine)
2
6-10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6-10 reps
RPE 7-9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 7-9
3
Leg Extension
2
10-15 reps
RPE 10
4
Hack Squat
2
8-10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Standing Calf Raise
2
6-10 reps
RPE 7-9
7
Abs Crunch (Machine)
2
6-10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6-10 reps
RPE 7-9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 7-9
3
Leg Extension
2
10-15 reps
RPE 10
4
Hack Squat
2
8-10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Standing Calf Raise
2
6-10 reps
RPE 7-9
7
Abs Crunch (Machine)
2
6-10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6-10 reps
RPE 7-9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 7-9
3
Leg Extension
2
10-15 reps
RPE 10
4
Hack Squat
2
8-10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Standing Calf Raise
2
6-10 reps
RPE 7-9
7
Abs Crunch (Machine)
2
6-10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6-10 reps
RPE 7-9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 7-9
3
Leg Extension
2
10-15 reps
RPE 10
4
Hack Squat
2
8-10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Standing Calf Raise
2
6-10 reps
RPE 7-9
7
Abs Crunch (Machine)
2
6-10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6-10 reps
RPE 7-9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 7-9
3
Leg Extension
2
10-15 reps
RPE 10
4
Hack Squat
2
8-10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Standing Calf Raise
2
6-10 reps
RPE 7-9
7
Abs Crunch (Machine)
2
6-10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6-10 reps
RPE 7-9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 7-9
3
Leg Extension
2
10-15 reps
RPE 10
4
Hack Squat
2
8-10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Standing Calf Raise
2
6-10 reps
RPE 7-9
7
Abs Crunch (Machine)
2
6-10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6-10 reps
RPE 7-9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 7-9
3
Leg Extension
2
10-15 reps
RPE 10
4
Hack Squat
2
8-10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Standing Calf Raise
2
6-10 reps
RPE 7-9
7
Abs Crunch (Machine)
2
6-10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6-10 reps
RPE 7-9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 7-9
3
Leg Extension
2
10-15 reps
RPE 10
4
Hack Squat
2
8-10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Standing Calf Raise
2
6-10 reps
RPE 7-9
7
Abs Crunch (Machine)
2
6-10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6-10 reps
RPE 7-9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 7-9
3
Leg Extension
2
10-15 reps
RPE 10
4
Hack Squat
2
8-10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Standing Calf Raise
2
6-10 reps
RPE 7-9
7
Abs Crunch (Machine)
2
6-10 reps
RPE 7-9
Week 1
1 / 15 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@7-10
2
Lat Dominant Row (Cable)
3 Sets
6-10 Reps
@7-10
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@7-10
4
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
@7-10
5
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
6
Hammer Curl (Cable)
2 Sets
10-15 Reps
@10
Day 2
1
Glute Bridge (Barbell)
1 Set
10-15 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@7-8
3
Leg Press
2 Sets
6-10 Reps
@7-8
4
Leg Curl
2 Sets
6-10 Reps
@8-10
5
Seated Calf Raise
2 Sets
6-10 Reps
@8-10
Day 3
1
Bent Over Row (Barbell)
2 Sets
6-10 Reps
@7-10
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@7-10
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@7-10
4
Chest Fly (Machine)
2 Sets
6-10 Reps
@7-10
5
Lateral Raise (Cable)
2 Sets
10-17 Reps
@8-10
6
Bicep Curl (Cable)
2 Sets
10-17 Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
Day 4
1
Chest Fly (Cable)
3 Sets
6-10 Reps
@7-9
2
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@7-9
3
Leg Extension
2 Sets
10-15 Reps
@10
4
Hack Squat
2 Sets
8-10 Reps
@9-10
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
6
Standing Calf Raise
2 Sets
6-10 Reps
@7-9
7
Abs Crunch (Machine)
2 Sets
6-10 Reps
@7-9