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BoostcampPNG

Upper Body Builder with Leg Boost

by Mumin V.
4 athletes joined
5.0
(1 rating)

Program Description

The “Upper Body Builder with Leg Boost” is a 12-week fitness routine designed to maximize upper body hypertrophy while incorporating essential leg exercises for balanced development. Perfect for beginners with 6-8 months of fitness experience, this 3-day-per-week program seamlessly integrates upper body and leg workouts within each session, ensuring comprehensive muscle growth without an extensive focus on leg training. The program is structured in three phases—building foundation, progressive overload, and peak phase—each lasting four weeks to progressively challenge and enhance your strength and muscle definition. With up to 90 minutes per session, this routine is ideal for those committed to sculpting a stronger, well-defined upper body while maintaining overall fitness.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jul 08, 2024 10:50
  • Last Edited
    Feb 13, 2025 03:45
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Barbell)
1
2
10-12 reps
-
RPE 8
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Dumbbell)
1
2
10-12 reps
-
RPE 7
-
4
Leg Press
3
12-15 reps
RPE 7.5
5
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
7
Dip (Bodyweight)
1
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-12 reps
-
RPE 8
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Dumbbell)
1
2
10-12 reps
-
RPE 7
-
4
Leg Press
3
12-15 reps
RPE 7.5
5
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
7
Dip (Bodyweight)
1
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-12 reps
-
RPE 8
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Dumbbell)
1
2
10-12 reps
-
RPE 7
-
4
Leg Press
3
12-15 reps
RPE 7.5
5
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
7
Dip (Bodyweight)
1
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-12 reps
-
RPE 8
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Dumbbell)
1
2
10-12 reps
-
RPE 7
-
4
Leg Press
3
12-15 reps
RPE 7.5
5
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
7
Dip (Bodyweight)
1
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-12 reps
-
RPE 8
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Dumbbell)
1
2
10-12 reps
-
RPE 7
-
4
Leg Press
3
12-15 reps
RPE 7.5
5
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
7
Dip (Bodyweight)
1
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-12 reps
-
RPE 8
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Dumbbell)
1
2
10-12 reps
-
RPE 7
-
4
Leg Press
3
12-15 reps
RPE 7.5
5
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
7
Dip (Bodyweight)
1
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-12 reps
-
RPE 8
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Dumbbell)
1
2
10-12 reps
-
RPE 7
-
4
Leg Press
3
12-15 reps
RPE 7.5
5
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
7
Dip (Bodyweight)
1
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-12 reps
-
RPE 8
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Dumbbell)
1
2
10-12 reps
-
RPE 7
-
4
Leg Press
3
12-15 reps
RPE 7.5
5
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
7
Dip (Bodyweight)
1
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-12 reps
-
RPE 8
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Dumbbell)
1
2
10-12 reps
-
RPE 7
-
4
Leg Press
3
12-15 reps
RPE 7.5
5
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
7
Dip (Bodyweight)
1
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-12 reps
-
RPE 8
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Dumbbell)
1
2
10-12 reps
-
RPE 7
-
4
Leg Press
3
12-15 reps
RPE 7.5
5
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
7
Dip (Bodyweight)
1
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-12 reps
-
RPE 8
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Dumbbell)
1
2
10-12 reps
-
RPE 7
-
4
Leg Press
3
12-15 reps
RPE 7.5
5
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
7
Dip (Bodyweight)
1
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-12 reps
-
RPE 8
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Dumbbell)
1
2
10-12 reps
-
RPE 7
-
4
Leg Press
3
12-15 reps
RPE 7.5
5
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
7
Dip (Bodyweight)
1
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 7
3
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 7
5
Leg Curl
3
12-15 reps
RPE 7
6
Seated Row (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 7
3
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 7
5
Leg Curl
3
12-15 reps
RPE 7
6
Seated Row (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 7
3
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 7
5
Leg Curl
3
12-15 reps
RPE 7
6
Seated Row (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 7
3
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 7
5
Leg Curl
3
12-15 reps
RPE 7
6
Seated Row (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 7
3
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 7
5
Leg Curl
3
12-15 reps
RPE 7
6
Seated Row (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 7
3
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 7
5
Leg Curl
3
12-15 reps
RPE 7
6
Seated Row (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 7
3
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 7
5
Leg Curl
3
12-15 reps
RPE 7
6
Seated Row (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 7
3
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 7
5
Leg Curl
3
12-15 reps
RPE 7
6
Seated Row (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 7
3
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 7
5
Leg Curl
3
12-15 reps
RPE 7
6
Seated Row (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 7
3
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 7
5
Leg Curl
3
12-15 reps
RPE 7
6
Seated Row (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 7
3
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 7
5
Leg Curl
3
12-15 reps
RPE 7
6
Seated Row (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 7
3
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 7
5
Leg Curl
3
12-15 reps
RPE 7
6
Seated Row (Cable)
3
10-12 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
1
12-15 reps
-
RPE 7-8
-
2
Bent Over Row (Barbell)
1
2
1
10-12 reps
8-10 reps
-
RPE 7
RPE 8
-
3
Overhead Press (Barbell)
1
2
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
-
4
Seated Calf Raise
3
1
15-20 reps
15-20 reps
RPE 7-8
-
5
Bicep Curl (Barbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
-
6
Tricep Rope Push Down (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
-
7
Face Pull
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
1
12-15 reps
-
RPE 7-8
-
2
Bent Over Row (Barbell)
1
2
1
10-12 reps
8-10 reps
-
RPE 7
RPE 8
-
3
Overhead Press (Barbell)
1
2
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
-
4
Seated Calf Raise
3
1
15-20 reps
15-20 reps
RPE 7-8
-
5
Bicep Curl (Barbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
-
6
Tricep Rope Push Down (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
-
7
Face Pull
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
1
12-15 reps
-
RPE 7-8
-
2
Bent Over Row (Barbell)
1
2
1
10-12 reps
8-10 reps
-
RPE 7
RPE 8
-
3
Overhead Press (Barbell)
1
2
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
-
4
Seated Calf Raise
3
1
15-20 reps
15-20 reps
RPE 7-8
-
5
Bicep Curl (Barbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
-
6
Tricep Rope Push Down (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
-
7
Face Pull
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
1
12-15 reps
-
RPE 7-8
-
2
Bent Over Row (Barbell)
1
2
1
10-12 reps
8-10 reps
-
RPE 7
RPE 8
-
3
Overhead Press (Barbell)
1
2
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
-
4
Seated Calf Raise
3
1
15-20 reps
15-20 reps
RPE 7-8
-
5
Bicep Curl (Barbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
-
6
Tricep Rope Push Down (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
-
7
Face Pull
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
1
12-15 reps
-
RPE 7-8
-
2
Bent Over Row (Barbell)
1
2
1
10-12 reps
8-10 reps
-
RPE 7
RPE 8
-
3
Overhead Press (Barbell)
1
2
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
-
4
Seated Calf Raise
3
1
15-20 reps
15-20 reps
RPE 7-8
-
5
Bicep Curl (Barbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
-
6
Tricep Rope Push Down (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
-
7
Face Pull
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
1
12-15 reps
-
RPE 7-8
-
2
Bent Over Row (Barbell)
1
2
1
10-12 reps
8-10 reps
-
RPE 7
RPE 8
-
3
Overhead Press (Barbell)
1
2
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
-
4
Seated Calf Raise
3
1
15-20 reps
15-20 reps
RPE 7-8
-
5
Bicep Curl (Barbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
-
6
Tricep Rope Push Down (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
-
7
Face Pull
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
1
12-15 reps
-
RPE 7-8
-
2
Bent Over Row (Barbell)
1
2
1
10-12 reps
8-10 reps
-
RPE 7
RPE 8
-
3
Overhead Press (Barbell)
1
2
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
-
4
Seated Calf Raise
3
1
15-20 reps
15-20 reps
RPE 7-8
-
5
Bicep Curl (Barbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
-
6
Tricep Rope Push Down (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
-
7
Face Pull
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
1
12-15 reps
-
RPE 7-8
-
2
Bent Over Row (Barbell)
1
2
1
10-12 reps
8-10 reps
-
RPE 7
RPE 8
-
3
Overhead Press (Barbell)
1
2
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
-
4
Seated Calf Raise
3
1
15-20 reps
15-20 reps
RPE 7-8
-
5
Bicep Curl (Barbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
-
6
Tricep Rope Push Down (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
-
7
Face Pull
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
1
12-15 reps
-
RPE 7-8
-
2
Bent Over Row (Barbell)
1
2
1
10-12 reps
8-10 reps
-
RPE 7
RPE 8
-
3
Overhead Press (Barbell)
1
2
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
-
4
Seated Calf Raise
3
1
15-20 reps
15-20 reps
RPE 7-8
-
5
Bicep Curl (Barbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
-
6
Tricep Rope Push Down (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
-
7
Face Pull
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
1
12-15 reps
-
RPE 7-8
-
2
Bent Over Row (Barbell)
1
2
1
10-12 reps
8-10 reps
-
RPE 7
RPE 8
-
3
Overhead Press (Barbell)
1
2
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
-
4
Seated Calf Raise
3
1
15-20 reps
15-20 reps
RPE 7-8
-
5
Bicep Curl (Barbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
-
6
Tricep Rope Push Down (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
-
7
Face Pull
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
1
12-15 reps
-
RPE 7-8
-
2
Bent Over Row (Barbell)
1
2
1
10-12 reps
8-10 reps
-
RPE 7
RPE 8
-
3
Overhead Press (Barbell)
1
2
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
-
4
Seated Calf Raise
3
1
15-20 reps
15-20 reps
RPE 7-8
-
5
Bicep Curl (Barbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
-
6
Tricep Rope Push Down (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
-
7
Face Pull
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
1
12-15 reps
-
RPE 7-8
-
2
Bent Over Row (Barbell)
1
2
1
10-12 reps
8-10 reps
-
RPE 7
RPE 8
-
3
Overhead Press (Barbell)
1
2
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
-
4
Seated Calf Raise
3
1
15-20 reps
15-20 reps
RPE 7-8
-
5
Bicep Curl (Barbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
-
6
Tricep Rope Push Down (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
-
7
Face Pull
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
10-12 Reps
-
@8
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Overhead Press (Dumbbell)
1 Set
2 Sets
10-12 Reps
-
@7
-
4
Leg Press
3 Sets
12-15 Reps
@7.5
5
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@6
7
Dip (Bodyweight)
1 Set
10-12 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
10-12 Reps
@7
2
Lat Pulldown
3 Sets
8-10 Reps
@7
3
Bulgarian Split Squat (Bodyweight)
3 Sets
10-12 Reps
@7
4
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@7
5
Leg Curl
3 Sets
12-15 Reps
@7
6
Seated Row (Cable)
3 Sets
10-12 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@6
Day 3
1
Leg Extension
3 Sets
1 Set
12-15 Reps
-
@7-8
-
2
Bent Over Row (Barbell)
1 Set
2 Sets
1 Set
10-12 Reps
8-10 Reps
-
@7
@8
-
3
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
@7
@8
-
4
Seated Calf Raise
3 Sets
1 Set
15-20 Reps
15-20 Reps
@7-8
-
5
Bicep Curl (Barbell)
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
-
6
Tricep Rope Push Down (Cable)
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6-7
@7-8
-
7
Face Pull
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
-