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BoostcampPNG

Upper/Lower

by Jack Hutchings
6 athletes joined

Program Description

Bws

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 11, 2024 10:44
  • Last Edited
    Nov 03, 2024 07:30
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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
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Leg Curl
1
2
15 reps
15 reps
RPE 8
RPE 10
3
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Single Leg Press
3
12 reps
RPE 8
7
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Leg Curl
1
2
15 reps
15 reps
RPE 8
RPE 10
3
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Single Leg Press
3
12 reps
RPE 8
7
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Leg Curl
1
2
15 reps
15 reps
RPE 8
RPE 10
3
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Single Leg Press
3
12 reps
RPE 8
7
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Leg Curl
1
2
15 reps
15 reps
RPE 8
RPE 10
3
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Single Leg Press
3
12 reps
RPE 8
7
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Leg Curl
1
2
15 reps
15 reps
RPE 8
RPE 10
3
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Single Leg Press
3
12 reps
RPE 8
7
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Leg Curl
1
2
15 reps
15 reps
RPE 8
RPE 10
3
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Single Leg Press
3
12 reps
RPE 8
7
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Leg Curl
1
2
15 reps
15 reps
RPE 8
RPE 10
3
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Single Leg Press
3
12 reps
RPE 8
7
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Leg Curl
1
2
15 reps
15 reps
RPE 8
RPE 10
3
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Single Leg Press
3
12 reps
RPE 8
7
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Leg Curl
1
2
15 reps
15 reps
RPE 8
RPE 10
3
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Single Leg Press
3
12 reps
RPE 8
7
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Leg Curl
1
2
15 reps
15 reps
RPE 8
RPE 10
3
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Single Leg Press
3
12 reps
RPE 8
7
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Leg Curl
1
2
15 reps
15 reps
RPE 8
RPE 10
3
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Single Leg Press
3
12 reps
RPE 8
7
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Leg Curl
1
2
15 reps
15 reps
RPE 8
RPE 10
3
Leg Extension
1
2
15 reps
15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Single Leg Press
3
12 reps
RPE 8
7
Hip Thrust (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Overhead Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Alternating Dumbbell Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Overhead Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Alternating Dumbbell Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Overhead Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Alternating Dumbbell Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Overhead Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Alternating Dumbbell Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Overhead Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Alternating Dumbbell Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Overhead Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Alternating Dumbbell Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Overhead Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Alternating Dumbbell Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Overhead Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Alternating Dumbbell Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Overhead Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Alternating Dumbbell Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Overhead Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Alternating Dumbbell Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Overhead Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Alternating Dumbbell Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
6
Overhead Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Alternating Dumbbell Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Chest Supported Row (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Chest Fly (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Bicep Curl (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@10
7
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Pull-Up (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
4
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
6
Overhead Extension (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
7
Alternating Dumbbell Curl
1 Set
1 Set
12 Reps
12 Reps
@8
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Leg Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
3
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
4
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@8
5
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Single Leg Press
3 Sets
12 Reps
@8
7
Hip Thrust (Barbell)
3 Sets
12 Reps
@8