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BoostcampPNG

Upper Lower 2.0

by Cameron H.
4.0
(1 rating)

Program Description

To get as big as possible I

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 20, 2024 10:34
  • Last Edited
    Feb 20, 2025 10:43
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Dumbbell Upper Back Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Dumbbell Upper Back Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Dumbbell Upper Back Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
7-13 reps
7-13 reps
RPE 8
RPE 9
2
Bench Press (Barbell)
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Dumbbell Upper Back Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
7-13 reps
7-13 reps
RPE 8
RPE 9
2
Bench Press (Barbell)
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Dumbbell Upper Back Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
7-13 reps
7-13 reps
RPE 8
RPE 9
2
Bench Press (Barbell)
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Dumbbell Upper Back Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
7-13 reps
7-13 reps
RPE 8
RPE 9
2
Bench Press (Barbell)
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Dumbbell Upper Back Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
7-13 reps
7-13 reps
RPE 8
RPE 9
2
Bench Press (Barbell)
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Dumbbell Upper Back Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
-
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Seated Calf Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Seated Calf Raise
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
4
Squat (Barbell)
1
1
4-8 reps
4-8 reps
RPE 7
RPE 8
5
Machine Leg Press
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Seated Calf Raise
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
4
Squat (Barbell)
1
1
4-8 reps
4-8 reps
RPE 7
RPE 8
5
Machine Leg Press
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Seated Calf Raise
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
4
Squat (Barbell)
1
1
4-8 reps
4-8 reps
RPE 7
RPE 8
5
Machine Leg Press
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Seated Calf Raise
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
4
Squat (Barbell)
1
1
4-8 reps
4-8 reps
RPE 7
RPE 8
5
Machine Leg Press
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Seated Calf Raise
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
4
Squat (Barbell)
1
1
4-8 reps
4-8 reps
RPE 7
RPE 8
5
Machine Leg Press
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Seated Calf Raise
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
4
Squat (Barbell)
1
1
4-8 reps
4-8 reps
RPE 7
RPE 8
5
Machine Leg Press
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Seated Calf Raise
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
4
Squat (Barbell)
1
1
4-8 reps
4-8 reps
RPE 7
RPE 8
5
Machine Leg Press
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Arm Preacher Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
JM Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Arm Preacher Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
JM Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Arm Preacher Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
JM Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Arm Preacher Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
JM Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Arm Preacher Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
JM Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Arm Preacher Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
JM Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Arm Preacher Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
JM Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Arm Preacher Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
JM Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
2
Leg Press
2
8-10 reps
RPE 8
3
Smith Machine Reverse Lunges
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
4
Hyperextension
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
5
Bottom Half Standing Calf Raise
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 9.5
6
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
2
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
4
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Bottom Half Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
10-20 reps
10-20 reps
RPE 8
RPE 9
2
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
4
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Bottom Half Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bottom Half Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
2
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
6
Leg Press
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bottom Half Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
2
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
6
Leg Press
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bottom Half Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
2
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
6
Leg Press
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bottom Half Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
2
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
6
Leg Press
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bottom Half Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
2
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
6
Leg Press
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
12-15 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
3
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Skull Crusher (Barbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Abs Crunch (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
12-15 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
3
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Skull Crusher (Barbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Abs Crunch (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
12-15 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
3
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Skull Crusher (Barbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Abs Crunch (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
7-13 reps
7-13 reps
RPE 9
RPE 9.5
2
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
1
1
1
12-15 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Skull Crusher (Barbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
8
Abs Crunch (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
7-13 reps
7-13 reps
RPE 9
RPE 9.5
2
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
1
1
1
12-15 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Skull Crusher (Barbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
8
Abs Crunch (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
7-13 reps
7-13 reps
RPE 9
RPE 9.5
2
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
1
1
1
12-15 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Skull Crusher (Barbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
8
Abs Crunch (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
7-13 reps
7-13 reps
RPE 9
RPE 9.5
2
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
1
1
1
12-15 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Skull Crusher (Barbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
8
Abs Crunch (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
7-13 reps
7-13 reps
RPE 9
RPE 9.5
2
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
1
1
1
12-15 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Skull Crusher (Barbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
8
Abs Crunch (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 9.5
Week 1
1 / 8 Weeks
Day 5
1
Chest Fly (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
12-15 Reps
15-20 Reps
15-20 Reps
@8
@9
@9.5
3
Bicep Curl (EZ Bar)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Skull Crusher (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Incline Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
6
Tricep Pushdown (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8
@9
@9.5
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6.5
@7.5
2
Leg Press
2 Sets
8-10 Reps
@8
3
Smith Machine Reverse Lunges
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@8
4
Hyperextension
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@8
5
Bottom Half Standing Calf Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@9.5
6
Hip Adductor (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
Day 3
1
Lat Pulldown (Single Arm)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Lat Pulldown
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
4
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@8
5
Single Arm Preacher Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
JM Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 2
1
Single-Leg Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
10-12 Reps
-
4
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Seated Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10
6
Hip Abductor (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
1-2 Reps
4-6 Reps
@8
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Dumbbell Upper Back Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5
5
Incline Curl (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
@9