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Left/Right Split for Hypertrophy

by Big Al
1 athletes joined

Program Description

This plan alternates between training the left and right side of your body using only unilateral movements. So instead of U/L/U/L/U/L/R as in an upper/lower split, you have L/R/L/R/L/R/rest. There is no scientific basis for this approach. Nothing about it has any reason to be superior to existing methods of structuring workouts. There is a good chance you will over time develop some form of muscular imbalance due to uneven fatigue management. But what if… what if a left/right split was secretly the most hypertrophic approach to lifting, and you missed out on a groundbreaking discovery simply because you were scared of spending 8 weeks doing unoptimal training. Food for thought.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    130 minutes
  • Created
    Jan 03, 2024 05:45
  • Last Edited
    May 14, 2024 06:27
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Dumbbell Row
3
10 reps
RPE 7
3
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 7
5
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 8
2
Dumbbell Row
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 8
4
Seated Hamstring Curl
2
1
12 reps
12 reps
RPE 7
RPE 7.5
5
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
11 reps
9 reps
8 reps
RPE 7.5
RPE 8
RPE 8
2
Dumbbell Row
1
2
9 reps
9 reps
RPE 7
RPE 7.5
3
Bench Press (Smith Machine)
1
1
1
11 reps
9 reps
8 reps
RPE 7.5
RPE 8
RPE 8
4
Seated Hamstring Curl
2
1
12 reps
12 reps
RPE 7
RPE 7.5
5
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
2
1
8 reps
8 reps
RPE 7.5
RPE 8
3
Bench Press (Smith Machine)
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Seated Hamstring Curl
1
2
12 reps
12 reps
RPE 7
RPE 7.5
5
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 8
2
Dumbbell Row
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 8
4
Seated Hamstring Curl
2
1
12 reps
12 reps
RPE 7
RPE 7.5
5
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
11 reps
9 reps
8 reps
RPE 7.5
RPE 8
RPE 8
2
Dumbbell Row
1
2
9 reps
9 reps
RPE 7
RPE 7.5
3
Bench Press (Smith Machine)
1
1
1
11 reps
9 reps
8 reps
RPE 7.5
RPE 8
RPE 8
4
Seated Hamstring Curl
2
1
12 reps
12 reps
RPE 7
RPE 7.5
5
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
2
1
8 reps
8 reps
RPE 7.5
RPE 8
3
Bench Press (Smith Machine)
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Seated Hamstring Curl
1
2
12 reps
12 reps
RPE 7
RPE 7.5
5
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
10 reps
9 reps
RPE 8
RPE 8.5
2
Dumbbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Bench Press (Smith Machine)
1
1
1
10 reps
9 reps
9 reps
RPE 8
RPE 8
RPE 8.5
4
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Dumbbell Row
3
10 reps
RPE 7
3
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 7
5
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 8
2
Dumbbell Row
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 8
4
Seated Hamstring Curl
2
1
12 reps
12 reps
RPE 7
RPE 7.5
5
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
11 reps
9 reps
8 reps
RPE 7.5
RPE 8
RPE 8
2
Dumbbell Row
1
2
9 reps
9 reps
RPE 7
RPE 7.5
3
Bench Press (Smith Machine)
1
1
1
11 reps
9 reps
8 reps
RPE 7.5
RPE 8
RPE 8
4
Seated Hamstring Curl
2
1
12 reps
12 reps
RPE 7
RPE 7.5
5
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
2
1
8 reps
8 reps
RPE 7.5
RPE 8
3
Bench Press (Smith Machine)
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Seated Hamstring Curl
1
2
12 reps
12 reps
RPE 7
RPE 7.5
5
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 8
2
Dumbbell Row
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 8
4
Seated Hamstring Curl
2
1
12 reps
12 reps
RPE 7
RPE 7.5
5
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
11 reps
9 reps
8 reps
RPE 7.5
RPE 8
RPE 8
2
Dumbbell Row
1
2
9 reps
9 reps
RPE 7
RPE 7.5
3
Bench Press (Smith Machine)
1
1
1
11 reps
9 reps
8 reps
RPE 7.5
RPE 8
RPE 8
4
Seated Hamstring Curl
2
1
12 reps
12 reps
RPE 7
RPE 7.5
5
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Dumbbell Row
2
1
8 reps
8 reps
RPE 7.5
RPE 8
3
Bench Press (Smith Machine)
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Seated Hamstring Curl
1
2
12 reps
12 reps
RPE 7
RPE 7.5
5
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
9 reps
9 reps
RPE 8
RPE 8
RPE 8.5
2
Dumbbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Bench Press (Smith Machine)
1
1
1
10 reps
9 reps
9 reps
RPE 8
RPE 8
RPE 8.5
4
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Lat Pulldown (Single Arm)
1
2
10 reps
10 reps
RPE 7
RPE 7.5
4
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 7.5
4
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher
2
1
10 reps
10 reps
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
2
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Bench Press (Dumbbell)
1
2
11 reps
11 reps
RPE 7.5
RPE 8
3
Lat Pulldown (Single Arm)
1
2
9 reps
9 reps
RPE 7.5
RPE 8
4
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher
1
2
9 reps
9 reps
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
1
2
7 reps
7 reps
RPE 8
RPE 8.5
2
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown (Single Arm)
2
1
8 reps
8 reps
RPE 8
RPE 8.5
4
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 7.5
4
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher
2
1
10 reps
10 reps
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
2
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Bench Press (Dumbbell)
1
2
11 reps
11 reps
RPE 7.5
RPE 8
3
Lat Pulldown (Single Arm)
1
2
9 reps
9 reps
RPE 7.5
RPE 8
4
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher
1
2
9 reps
9 reps
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
1
2
7 reps
7 reps
RPE 8
RPE 8.5
2
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown (Single Arm)
2
1
8 reps
8 reps
RPE 8
RPE 8.5
4
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
1
1
1
7 reps
7 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown (Single Arm)
1
2
8 reps
8 reps
RPE 8
RPE 8.5
4
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher
2
1
8 reps
8 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Lat Pulldown (Single Arm)
1
2
10 reps
10 reps
RPE 7
RPE 7.5
4
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 7.5
4
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher
2
1
10 reps
10 reps
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
2
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Bench Press (Dumbbell)
1
2
11 reps
11 reps
RPE 7.5
RPE 8
3
Lat Pulldown (Single Arm)
1
2
9 reps
9 reps
RPE 7.5
RPE 8
4
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher
1
2
9 reps
9 reps
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
1
2
7 reps
7 reps
RPE 8
RPE 8.5
2
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown (Single Arm)
2
1
8 reps
8 reps
RPE 8
RPE 8.5
4
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 7.5
4
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher
2
1
10 reps
10 reps
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
2
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Bench Press (Dumbbell)
1
2
11 reps
11 reps
RPE 7.5
RPE 8
3
Lat Pulldown (Single Arm)
1
2
9 reps
9 reps
RPE 7.5
RPE 8
4
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher
1
2
9 reps
9 reps
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
1
2
7 reps
7 reps
RPE 8
RPE 8.5
2
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown (Single Arm)
2
1
8 reps
8 reps
RPE 8
RPE 8.5
4
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
1
1
1
7 reps
7 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown (Single Arm)
1
2
8 reps
8 reps
RPE 8
RPE 8.5
4
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher
1
2
8 reps
8 reps
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
1
10 reps
10 reps
RPE 7.5
RPE 8
2
Seated Hamstring Curl
2
1
12 reps
12 reps
RPE 7
RPE 7.5
3
Seated Overhead Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 7.5
4
Kroc Row
2
1
8 reps
8 reps
RPE 8
RPE 8.5
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
2
10 reps
10 reps
RPE 7.5
RPE 8
2
Seated Hamstring Curl
1
2
12 reps
12 reps
RPE 7
RPE 7.5
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Kroc Row
1
2
8 reps
8 reps
RPE 8
RPE 8.5
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
1
9 reps
9 reps
RPE 8
RPE 8.5
2
Seated Hamstring Curl
3
11 reps
RPE 7.5
3
Seated Overhead Press (Dumbbell)
2
1
9 reps
9 reps
RPE 7.5
RPE 8
4
Kroc Row
3
7 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
2
8 reps
8 reps
RPE 8
RPE 8.5
2
Seated Hamstring Curl
1
2
10 reps
10 reps
RPE 7.5
RPE 8
3
Seated Overhead Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 8
4
Kroc Row
2
1
7 reps
7 reps
RPE 8.5
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
2
10 reps
10 reps
RPE 7.5
RPE 8
2
Seated Hamstring Curl
1
2
12 reps
12 reps
RPE 7
RPE 7.5
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Kroc Row
1
2
8 reps
8 reps
RPE 8
RPE 8.5
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
1
9 reps
9 reps
RPE 8
RPE 8.5
2
Seated Hamstring Curl
3
11 reps
RPE 7.5
3
Seated Overhead Press (Dumbbell)
2
1
9 reps
9 reps
RPE 7.5
RPE 8
4
Kroc Row
3
7 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
2
8 reps
8 reps
RPE 8
RPE 8.5
2
Seated Hamstring Curl
1
2
10 reps
10 reps
RPE 7.5
RPE 8
3
Seated Overhead Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 8
4
Kroc Row
2
1
7 reps
7 reps
RPE 8.5
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
1
8 reps
8 reps
RPE 8.5
RPE 9
2
Seated Hamstring Curl
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Kroc Row
1
2
7 reps
7 reps
RPE 8.5
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
1
10 reps
10 reps
RPE 7.5
RPE 8
2
Seated Hamstring Curl
2
1
12 reps
12 reps
RPE 7
RPE 7.5
3
Seated Overhead Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 7.5
4
Kroc Row
2
1
8 reps
8 reps
RPE 8
RPE 8.5
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
2
10 reps
10 reps
RPE 7.5
RPE 8
2
Seated Hamstring Curl
1
2
12 reps
12 reps
RPE 7
RPE 7.5
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Kroc Row
1
2
8 reps
8 reps
RPE 8
RPE 8.5
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
1
9 reps
9 reps
RPE 8
RPE 8.5
2
Seated Hamstring Curl
3
11 reps
RPE 7.5
3
Seated Overhead Press (Dumbbell)
2
1
9 reps
9 reps
RPE 7.5
RPE 8
4
Kroc Row
3
7 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
2
8 reps
8 reps
RPE 8
RPE 8.5
2
Seated Hamstring Curl
1
2
10 reps
10 reps
RPE 7.5
RPE 8
3
Seated Overhead Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 8
4
Kroc Row
2
1
7 reps
7 reps
RPE 8.5
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
2
10 reps
10 reps
RPE 7.5
RPE 8
2
Seated Hamstring Curl
1
2
12 reps
12 reps
RPE 7
RPE 7.5
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Kroc Row
1
2
8 reps
8 reps
RPE 8
RPE 8.5
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
1
9 reps
9 reps
RPE 8
RPE 8.5
2
Seated Hamstring Curl
3
11 reps
RPE 7.5
3
Seated Overhead Press (Dumbbell)
2
1
9 reps
9 reps
RPE 7.5
RPE 8
4
Kroc Row
3
7 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
2
8 reps
8 reps
RPE 8
RPE 8.5
2
Seated Hamstring Curl
1
2
10 reps
10 reps
RPE 7.5
RPE 8
3
Seated Overhead Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 8
4
Kroc Row
2
1
7 reps
7 reps
RPE 8.5
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
1
8 reps
8 reps
9 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Hamstring Curl
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Kroc Row
1
2
7 reps
7 reps
RPE 8.5
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
2
Dumbbell Row
3 Sets
10 Reps
@7
3
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
4
Seated Hamstring Curl
3 Sets
12 Reps
@7
5
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@9.5
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
2
Dumbbell Row
3 Sets
10 Reps
@7
3
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
4
Seated Hamstring Curl
3 Sets
12 Reps
@7
5
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@9.5
Day 3
1
Single Leg Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
2
Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
10 Reps
10 Reps
@7
@7.5
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Skull Crusher
3 Sets
10 Reps
@7.5
Day 4
1
Single Leg Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
2
Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
10 Reps
10 Reps
@7
@7.5
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Skull Crusher
3 Sets
10 Reps
@7.5
Day 5
1
Single Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8
2
Seated Hamstring Curl
2 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
3
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@7.5
4
Kroc Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
Day 6
1
Single Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8
2
Seated Hamstring Curl
2 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
3
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@7.5
4
Kroc Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8