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ULUL - balanced heavy volume

by Austin B.

Program Description

4 day a week upper lower split. Heavy Volume. Very balanced between muscle groups with less of an emphasis on chest. Loading up and deload weeks not incorporated. Don't trust me because I'm still skinny, but this is what I'm following.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 27, 2025 08:20
  • Last Edited
    Feb 27, 2025 10:03
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 9
8
Sit Up
3
AMRAP
-
9
Plank
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 9
8
Sit Up
3
AMRAP
-
9
Plank
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 9
8
Sit Up
3
AMRAP
-
9
Plank
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 9
8
Sit Up
3
AMRAP
-
9
Plank
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 9
8
Sit Up
3
AMRAP
-
9
Plank
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 9
8
Sit Up
3
AMRAP
-
9
Plank
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 9
8
Sit Up
3
AMRAP
-
9
Plank
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 9
8
Sit Up
3
AMRAP
-
9
Plank
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 9
8
Sit Up
3
AMRAP
-
9
Plank
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 9
8
Sit Up
3
AMRAP
-
9
Plank
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 9
8
Sit Up
3
AMRAP
-
9
Plank
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Seated Row (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 9
8
Sit Up
3
AMRAP
-
9
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
6-10 reps
RPE 9
4
Back Extension (Weighted)
2
AMRAP
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 9
9
Abs Crunch (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
6-10 reps
RPE 9
4
Back Extension (Weighted)
2
AMRAP
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 9
9
Abs Crunch (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
6-10 reps
RPE 9
4
Back Extension (Weighted)
2
AMRAP
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 9
9
Abs Crunch (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
6-10 reps
RPE 9
4
Back Extension (Weighted)
2
AMRAP
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 9
9
Abs Crunch (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
6-10 reps
RPE 9
4
Back Extension (Weighted)
2
AMRAP
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 9
9
Abs Crunch (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
6-10 reps
RPE 9
4
Back Extension (Weighted)
2
AMRAP
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 9
9
Abs Crunch (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
6-10 reps
RPE 9
4
Back Extension (Weighted)
2
AMRAP
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 9
9
Abs Crunch (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
6-10 reps
RPE 9
4
Back Extension (Weighted)
2
AMRAP
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 9
9
Abs Crunch (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
6-10 reps
RPE 9
4
Back Extension (Weighted)
2
AMRAP
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 9
9
Abs Crunch (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
6-10 reps
RPE 9
4
Back Extension (Weighted)
2
AMRAP
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 9
9
Abs Crunch (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
6-10 reps
RPE 9
4
Back Extension (Weighted)
2
AMRAP
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 9
9
Abs Crunch (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
6-10 reps
RPE 9
4
Back Extension (Weighted)
2
AMRAP
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 9
9
Abs Crunch (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Bodyweight)
4
AMRAP
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 9
8
Sit Up
3
AMRAP
-
9
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Bodyweight)
4
AMRAP
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 9
8
Sit Up
3
AMRAP
-
9
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Bodyweight)
4
AMRAP
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 9
8
Sit Up
3
AMRAP
-
9
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Bodyweight)
4
AMRAP
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 9
8
Sit Up
3
AMRAP
-
9
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Bodyweight)
4
AMRAP
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 9
8
Sit Up
3
AMRAP
-
9
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Bodyweight)
4
AMRAP
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 9
8
Sit Up
3
AMRAP
-
9
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Bodyweight)
4
AMRAP
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 9
8
Sit Up
3
AMRAP
-
9
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Bodyweight)
4
AMRAP
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 9
8
Sit Up
3
AMRAP
-
9
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Bodyweight)
4
AMRAP
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 9
8
Sit Up
3
AMRAP
-
9
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Bodyweight)
4
AMRAP
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 9
8
Sit Up
3
AMRAP
-
9
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Bodyweight)
4
AMRAP
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 9
8
Sit Up
3
AMRAP
-
9
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Bodyweight)
4
AMRAP
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 9
8
Sit Up
3
AMRAP
-
9
Plank
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
10-15 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Back Extension (Weighted)
2
AMRAP
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
9
Abs Crunch (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
10-15 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Back Extension (Weighted)
2
AMRAP
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
9
Abs Crunch (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
10-15 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Back Extension (Weighted)
2
AMRAP
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
9
Abs Crunch (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
10-15 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Back Extension (Weighted)
2
AMRAP
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
9
Abs Crunch (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
10-15 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Back Extension (Weighted)
2
AMRAP
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
9
Abs Crunch (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
10-15 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Back Extension (Weighted)
2
AMRAP
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
9
Abs Crunch (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
10-15 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Back Extension (Weighted)
2
AMRAP
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
9
Abs Crunch (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
10-15 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Back Extension (Weighted)
2
AMRAP
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
9
Abs Crunch (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
10-15 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Back Extension (Weighted)
2
AMRAP
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
9
Abs Crunch (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
10-15 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Back Extension (Weighted)
2
AMRAP
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
9
Abs Crunch (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
10-15 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Back Extension (Weighted)
2
AMRAP
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
9
Abs Crunch (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
10-15 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Back Extension (Weighted)
2
AMRAP
-
6
Pull-Up (Bodyweight)
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
9
Abs Crunch (Machine)
2
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5-8 Reps
@8
2
Lat Pulldown
3 Sets
8-12 Reps
@10
3
Overhead Press (Dumbbell)
3 Sets
5-8 Reps
@9
4
Seated Row (Cable)
3 Sets
10-15 Reps
@9
5
Upright Row (Dumbbell)
3 Sets
10-15 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
7
Standing Calf Raise
4 Sets
10-15 Reps
@9
8
Sit Up
3 Sets
AMRAP
-
9
Plank
1 Set
AMRAP
-
Day 2
1
Squat (Barbell)
4 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Press
3 Sets
6-10 Reps
@9
4
Back Extension (Weighted)
2 Sets
AMRAP
-
5
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
7
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
8
Skull Crusher (Dumbbell)
3 Sets
10-15 Reps
@9
9
Abs Crunch (Machine)
2 Sets
AMRAP
-
Day 3
1
Barbell Row
4 Sets
5-8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chin-Up (Bodyweight)
4 Sets
AMRAP
-
4
Dip (Bodyweight)
3 Sets
AMRAP
-
5
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
7
Standing Calf Raise
4 Sets
10-15 Reps
@9
8
Sit Up
3 Sets
AMRAP
-
9
Plank
1 Set
AMRAP
-
Day 4
1
Deadlift (Barbell)
3 Sets
5-8 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
3
Leg Curl
3 Sets
10-15 Reps
@9
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Back Extension (Weighted)
2 Sets
AMRAP
-
6
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
8
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9
9
Abs Crunch (Machine)
2 Sets
AMRAP
-