logo
BoostcampPNG

Upper/Lower

by Patryk “Wilczen” Tarnowski
2 athletes joined

Program Description

Upper Lower rest and repeat @ethanwetzel_lifts07 inspired

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 16, 2024 02:58
  • Last Edited
    Dec 03, 2024 07:41
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Dip (Weighted)
1
4-8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
1
4-8 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
6-10 reps
RPE 10
10
Wrist Curls
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
3
Leg Press
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chest Fly (Cable)
2
6-10 reps
RPE 10
3
Lat Pulldown
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-10 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
RPE 10
2
Hip Adductor (Machine)
1
6-10 reps
RPE 10
3
Leg Press
2
4-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 10
6
Leg Extension
1
4-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
4-8 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
4-8 Reps
@10
2
AD Press (Smith Machine)
1 Set
1 Set
4-8 Reps
6-10 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
4-8 Reps
6-10 Reps
@10
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
4-8 Reps
@10
5
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@10
6
Dip (Weighted)
1 Set
4-8 Reps
@10
7
One Arm Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
8
Tricep Extension (Cable)
1 Set
4-8 Reps
@10
9
Single Arm Rear Delt Cable Fly
1 Set
6-10 Reps
@10
10
Wrist Curls
2 Sets
6-10 Reps
@10
Day 2
1
Stiff Leg Deadlift
2 Sets
4-6 Reps
@10
2
Calf Raise (Leg Press)
2 Sets
4-8 Reps
@10
3
Leg Press
2 Sets
6-8 Reps
@10
4
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
5
Decline Crunch (Weighted)
2 Sets
4-8 Reps
@10
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
4-8 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-10 Reps
@10
3
Lat Pulldown
1 Set
1 Set
4-8 Reps
6-10 Reps
@10
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
7
Single Arm Rear Delt Cable Fly
2 Sets
6-10 Reps
@10
8
Preacher Curl (Dumbbell)
2 Sets
6-8 Reps
@10
Day 4
1
Calf Raise (Leg Press)
2 Sets
4-8 Reps
@10
2
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
3
Leg Press
2 Sets
4-8 Reps
@10
4
Back Extension (Weighted)
1 Set
6-10 Reps
@10
5
Seated Hamstring Curl
2 Sets
6-10 Reps
@10
6
Leg Extension
1 Set
4-8 Reps
@10
7
Leg Raise (Captain's Chair)
2 Sets
4-8 Reps
@10
Day 5
1
Chest Press (Machine)
2 Sets
4-8 Reps
@10
2
AD Press (Smith Machine)
1 Set
1 Set
4-8 Reps
6-10 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
4-8 Reps
6-10 Reps
@10
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
4-8 Reps
@10
5
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@10
6
Dip (Weighted)
1 Set
4-8 Reps
@10
7
One Arm Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
8
Tricep Extension (Cable)
1 Set
4-8 Reps
@10
9
Single Arm Rear Delt Cable Fly
1 Set
6-10 Reps
@10
10
Wrist Curls
2 Sets
6-10 Reps
@10