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Upper Lower

by Philip M.
4.0
(1 rating)

Program Description

Linear Upper Lower Program Powerbuilding Program for Lifters with 0-2 years experience or somebody coming back from a break from lifting (which is what I am doing--coming back off a year layoff) More geared for hypertrophy than strength but ideally develops both. There are two uppers and two Lowers each week. One Upper is more hypertrophy oriented, the other is more power oriented. The same split applies to the two lower workouts. In terms of modification, I don't intend to follow my own program exactly as I plan to make two substitutions on lower days 1. Front Squats are hard for me so I will substitute with a quad focused squatting motion, in my case, I am going to use a hack squat machine 2. Good Mornings are a bit awkward for me so I do them on a Smith Machine rather than use a barbell The reason I put Barbell Front Squat and Barbell Good Morning is because in some ways those are prototypical exercises for the movement pattern I am thinking of, even if I don't like performing those particular exercises myself. I am all for making modifications in terms of exercise selection as long as you keep the movement pattern similar. As you can see from my own two modifications, I am not even strictly following my own program.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 26, 2024 01:45
  • Last Edited
    May 29, 2024 11:26
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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)
3
12 reps
RPE 6
2
Lat Pulldown
3
12 reps
RPE 7
3
Chest Fly (Machine)
3
20 reps
RPE 7
4
Military Press (Barbell)
3
10 reps
RPE 6
5
T-Bar Row
3
12 reps
RPE 7
6
Bicep Curl (Cable)
3
12 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
9
Reverse Pec Deck
3
15 reps
RPE 7
10
Decline Sit Up (Bodyweight)
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 6
2
Lat Pulldown
3
12 reps
RPE 7
3
Chest Fly (Machine)
3
20 reps
RPE 7
4
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 6
5
T-Bar Row
3
12 reps
RPE 7
6
Bicep Curl (Cable)
3
12 reps
RPE 6
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
9
Reverse Pec Deck
3
15 reps
RPE 7
10
Decline Sit Up (Bodyweight)
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 6
2
Lat Pulldown
3
12 reps
RPE 7
3
Chest Fly (Machine)
3
20 reps
RPE 7
4
Military Press (Barbell)
3
10 reps
RPE 6
5
T-Bar Row
3
12 reps
RPE 7
6
Bicep Curl (Cable)
3
12 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
9
Reverse Pec Deck
3
15 reps
RPE 7
10
Decline Sit Up (Bodyweight)
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 6
2
Lat Pulldown
3
12 reps
RPE 7
3
Chest Fly (Machine)
3
20 reps
RPE 7
4
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 6
5
T-Bar Row
3
12 reps
RPE 7
6
Bicep Curl (Cable)
3
12 reps
RPE 6
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
9
Reverse Pec Deck
3
15 reps
RPE 7
10
Decline Sit Up (Bodyweight)
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Military Press (Barbell)
3
8 reps
RPE 7
5
T-Bar Row
3
10 reps
RPE 8
6
Bicep Curl (Cable)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
9
Reverse Pec Deck
3
12 reps
RPE 8
10
Decline Sit Up (Bodyweight)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 7
5
T-Bar Row
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
9
Reverse Pec Deck
3
12 reps
RPE 7
10
Decline Sit Up (Bodyweight)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Military Press (Barbell)
3
8 reps
RPE 7
5
T-Bar Row
3
10 reps
RPE 8
6
Bicep Curl (Cable)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
9
Reverse Pec Deck
3
12 reps
RPE 8
10
Decline Sit Up (Bodyweight)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 7
5
T-Bar Row
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
9
Reverse Pec Deck
3
12 reps
RPE 7
10
Decline Sit Up (Bodyweight)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Military Press (Barbell)
3
6 reps
RPE 8
5
T-Bar Row
3
8 reps
RPE 8
6
Bicep Curl (Cable)
3
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
9
Reverse Pec Deck
3
10 reps
RPE 8
10
Decline Sit Up (Bodyweight)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
3
6 reps
RPE 8
5
T-Bar Row
3
8 reps
RPE 8
6
Bicep Curl (Cable)
3
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
9
Reverse Pec Deck
3
10 reps
RPE 8
10
Decline Sit Up (Bodyweight)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Military Press (Barbell)
3
6 reps
RPE 8
5
T-Bar Row
3
8 reps
RPE 8
6
Bicep Curl (Cable)
3
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
9
Reverse Pec Deck
3
10 reps
RPE 8
10
Decline Sit Up (Bodyweight)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
3
6 reps
RPE 8
5
T-Bar Row
3
8 reps
RPE 8
6
Bicep Curl (Cable)
3
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
9
Reverse Pec Deck
3
10 reps
RPE 8
10
Decline Sit Up (Bodyweight)
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 6
2
Seated Hamstring Curl
3
15 reps
RPE 6
3
Front Squat (Barbell)
3
12 reps
RPE 6
4
Lying Leg Curl
3
12 reps
RPE 6
5
Leg Extension
3
12 reps
RPE 6
6
Standing Calf Raise
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 6
2
Seated Hamstring Curl
3
15 reps
RPE 6
3
Squat (Barbell)
3
12 reps
RPE 6
4
Lying Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
RPE 6
6
Standing Calf Raise
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 6
2
Seated Hamstring Curl
3
15 reps
RPE 6
3
Front Squat (Barbell)
3
12 reps
RPE 6
4
Lying Leg Curl
3
12 reps
RPE 6
5
Leg Extension
3
12 reps
RPE 6
6
Standing Calf Raise
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 6
2
Seated Hamstring Curl
3
15 reps
RPE 6
3
Squat (Barbell)
3
12 reps
RPE 6
4
Lying Leg Curl
3
12 reps
RPE 6
5
Leg Extension
3
12 reps
RPE 6
6
Standing Calf Raise
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7
2
Seated Hamstring Curl
3
12 reps
RPE 7
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Leg Extension
3
10 reps
RPE 7
6
Standing Calf Raise
3
16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 7
2
Seated Hamstring Curl
3
12 reps
RPE 7
3
Squat (Barbell)
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Leg Extension
3
10 reps
RPE 6
6
Standing Calf Raise
3
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7
2
Seated Hamstring Curl
3
12 reps
RPE 7
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Leg Extension
3
10 reps
RPE 7
6
Standing Calf Raise
3
16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 7
2
Seated Hamstring Curl
3
12 reps
RPE 7
3
Squat (Barbell)
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Leg Extension
3
10 reps
RPE 6
6
Standing Calf Raise
3
16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 8
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 8
6
Standing Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 8
3
Squat (Barbell)
3
8 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 8
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 8
6
Standing Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 8
3
Squat (Barbell)
3
8 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 7
6
Standing Calf Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
7 reps
RPE 7
3
Military Press (Barbell)
3
5 reps
RPE 7
4
T-Bar Row
3
7 reps
RPE 7
5
Preacher Curl (Barbell)
3
8 reps
RPE 6
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
7
Decline Sit Up (Bodyweight)
3
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
7 reps
RPE 7
3
Military Press (Barbell)
3
5 reps
RPE 7
4
T-Bar Row
3
7 reps
RPE 7
5
Preacher Curl (Barbell)
3
8 reps
RPE 6
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
7
Decline Sit Up (Bodyweight)
3
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
7 reps
RPE 7
3
Military Press (Barbell)
3
5 reps
RPE 7
4
T-Bar Row
3
7 reps
RPE 7
5
Preacher Curl (Barbell)
3
8 reps
RPE 6
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
7
Decline Sit Up (Bodyweight)
3
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
7 reps
RPE 7
3
Military Press (Barbell)
3
5 reps
RPE 7
4
T-Bar Row
3
7 reps
RPE 7
5
Preacher Curl (Barbell)
3
8 reps
RPE 6
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
7
Decline Sit Up (Bodyweight)
3
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7
2
Lat Pulldown
3
6 reps
RPE 7
3
Military Press (Barbell)
3
4 reps
RPE 7
4
T-Bar Row
3
6 reps
RPE 8
5
Preacher Curl (Barbell)
3
7 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
7 reps
RPE 7
7
Decline Sit Up (Bodyweight)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7
2
Lat Pulldown
3
6 reps
RPE 7
3
Military Press (Barbell)
3
4 reps
RPE 7
4
T-Bar Row
3
6 reps
RPE 7
5
Preacher Curl (Barbell)
3
7 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
7 reps
RPE 7
7
Decline Sit Up (Bodyweight)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7
2
Lat Pulldown
3
4 reps
RPE 7
3
Military Press (Barbell)
3
4 reps
RPE 7
4
T-Bar Row
3
6 reps
RPE 8
5
Preacher Curl (Barbell)
3
7 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
7 reps
RPE 7
7
Decline Sit Up (Bodyweight)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7
2
Lat Pulldown
3
6 reps
RPE 7
3
Military Press (Barbell)
3
4 reps
RPE 7
4
T-Bar Row
3
6 reps
RPE 7
5
Preacher Curl (Barbell)
3
7 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
7 reps
RPE 7
7
Decline Sit Up (Bodyweight)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Lat Pulldown
3
5 reps
RPE 8
3
Military Press (Barbell)
3
3 reps
RPE 8
4
T-Bar Row
3
5 reps
RPE 8
5
Preacher Curl (Barbell)
3
6 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
6 reps
RPE 8
7
Decline Sit Up (Bodyweight)
3
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Lat Pulldown
3
5 reps
RPE 8
3
Military Press (Barbell)
3
3 reps
RPE 8
4
T-Bar Row
3
5 reps
RPE 8
5
Preacher Curl (Barbell)
3
6 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
6 reps
RPE 8
7
Decline Sit Up (Bodyweight)
3
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Lat Pulldown
3
5 reps
RPE 8
3
Military Press (Barbell)
3
3 reps
RPE 8
4
T-Bar Row
3
5 reps
RPE 8
5
Preacher Curl (Barbell)
3
6 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
6 reps
RPE 8
7
Decline Sit Up (Bodyweight)
3
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Lat Pulldown
3
5 reps
RPE 8
3
Military Press (Barbell)
3
3 reps
RPE 8
4
T-Bar Row
3
5 reps
RPE 8
5
Preacher Curl (Barbell)
3
6 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
6 reps
RPE 8
7
Decline Sit Up (Bodyweight)
3
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 7
2
Squat (Barbell)
2
5 reps
RPE 7
3
Good Morning
2
5 reps
RPE 7
4
Front Squat (Barbell)
2
5 reps
RPE 7
5
Seated Hamstring Curl
2
8 reps
RPE 7
6
Step-Up (Weighted)
2
8 reps
RPE 6
7
Standing Hamstring Curl
2
8 reps
RPE 7
8
Leg Extension
2
8 reps
RPE 7
9
Lying Leg Curl
2
8 reps
RPE 7
10
Standing Calf Raise
2
12 reps
RPE 7
11
Seated Calf Raise
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 7
2
Squat (Barbell)
2
5 reps
RPE 7
3
Good Morning
2
5 reps
RPE 7
4
Front Squat (Barbell)
2
5 reps
RPE 7
5
Seated Hamstring Curl
2
8 reps
RPE 7
6
Step-Up (Weighted)
2
8 reps
RPE 7
7
Standing Hamstring Curl
2
8 reps
RPE 7
8
Standing Calf Raise
2
12 reps
RPE 7
9
Seated Calf Raise
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 7
2
Squat (Barbell)
2
5 reps
RPE 7
3
Good Morning
2
5 reps
RPE 7
4
Front Squat (Barbell)
2
5 reps
RPE 7
5
Seated Hamstring Curl
2
8 reps
RPE 7
6
Step-Up (Weighted)
2
8 reps
RPE 6
7
Standing Hamstring Curl
2
8 reps
RPE 7
8
Leg Extension
2
8 reps
RPE 7
9
Lying Leg Curl
2
8 reps
RPE 7
10
Standing Calf Raise
2
12 reps
RPE 7
11
Seated Calf Raise
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 7
2
Squat (Barbell)
2
5 reps
RPE 7
3
Good Morning
2
5 reps
RPE 7
4
Front Squat (Barbell)
2
5 reps
RPE 7
5
Seated Hamstring Curl
2
8 reps
RPE 7
6
Step-Up (Weighted)
2
8 reps
RPE 7
7
Standing Hamstring Curl
2
8 reps
RPE 7
8
Standing Calf Raise
2
12 reps
RPE 7
9
Seated Calf Raise
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
RPE 8
2
Squat (Barbell)
2
4 reps
RPE 8
3
Good Morning
2
5 reps
RPE 7
4
Front Squat (Barbell)
2
4 reps
RPE 8
5
Seated Hamstring Curl
2
8 reps
RPE 8
6
Step-Up (Weighted)
2
7 reps
RPE 7
7
Standing Hamstring Curl
2
7 reps
RPE 8
8
Leg Extension
2
7 reps
RPE 7
9
Lying Leg Curl
2
7 reps
RPE 7
10
Standing Calf Raise
2
10 reps
RPE 8
11
Seated Calf Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
RPE 8
2
Good Morning
2
4 reps
RPE 7
3
Squat (Barbell)
2
4 reps
RPE 8
4
Front Squat (Barbell)
2
5 reps
RPE 8
5
Seated Hamstring Curl
2
7 reps
RPE 8
6
Step-Up (Weighted)
2
7 reps
RPE 8
7
Standing Hamstring Curl
2
7 reps
RPE 8
8
Standing Calf Raise
2
10 reps
RPE 7
9
Seated Calf Raise
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
RPE 8
2
Squat (Barbell)
2
4 reps
RPE 8
3
Good Morning
2
5 reps
RPE 7
4
Front Squat (Barbell)
2
4 reps
RPE 8
5
Seated Hamstring Curl
2
8 reps
RPE 8
6
Step-Up (Weighted)
2
7 reps
RPE 7
7
Standing Hamstring Curl
2
7 reps
RPE 8
8
Leg Extension
2
7 reps
RPE 7
9
Lying Leg Curl
2
7 reps
RPE 7
10
Standing Calf Raise
2
10 reps
RPE 8
11
Seated Calf Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
RPE 8
2
Squat (Barbell)
2
4 reps
RPE 8
3
Good Morning
2
5 reps
RPE 7
4
Front Squat (Barbell)
2
4 reps
RPE 8
5
Seated Hamstring Curl
2
7 reps
RPE 8
6
Step-Up (Weighted)
2
7 reps
RPE 8
7
Standing Hamstring Curl
2
7 reps
RPE 8
8
Standing Calf Raise
2
10 reps
RPE 7
9
Seated Calf Raise
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Squat (Barbell)
2
3 reps
RPE 8
3
Good Morning
2
5 reps
RPE 7
4
Front Squat (Barbell)
2
3 reps
RPE 8
5
Seated Hamstring Curl
2
6 reps
RPE 9
6
Step-Up (Weighted)
2
6 reps
RPE 8
7
Standing Hamstring Curl
2
6 reps
RPE 8
8
Leg Extension
2
6 reps
RPE 8
9
Lying Leg Curl
2
6 reps
RPE 8
10
Standing Calf Raise
2
10 reps
RPE 9
11
Seated Calf Raise
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 9
2
Squat (Barbell)
2
3 reps
RPE 9
3
Good Morning
2
5 reps
RPE 7
4
Front Squat (Barbell)
2
3 reps
RPE 9
5
Seated Hamstring Curl
2
6 reps
RPE 8
6
Step-Up (Weighted)
2
6 reps
RPE 8
7
Standing Hamstring Curl
2
6 reps
RPE 8
8
Standing Calf Raise
2
10 reps
RPE 7
9
Seated Calf Raise
2
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Squat (Barbell)
2
3 reps
RPE 8
3
Good Morning
2
5 reps
RPE 7
4
Front Squat (Barbell)
2
3 reps
RPE 8
5
Seated Hamstring Curl
2
6 reps
RPE 9
6
Step-Up (Weighted)
2
6 reps
RPE 8
7
Standing Hamstring Curl
2
6 reps
RPE 8
8
Leg Extension
2
6 reps
RPE 8
9
Lying Leg Curl
2
6 reps
RPE 8
10
Standing Calf Raise
2
10 reps
RPE 9
11
Seated Calf Raise
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 9
2
Squat (Barbell)
2
3 reps
RPE 9
3
Good Morning
2
5 reps
RPE 7
4
Front Squat (Barbell)
2
3 reps
RPE 9
5
Seated Hamstring Curl
2
6 reps
RPE 8
6
Step-Up (Weighted)
2
6 reps
RPE 8
7
Standing Hamstring Curl
2
6 reps
RPE 8
8
Standing Calf Raise
2
10 reps
RPE 7
9
Seated Calf Raise
2
8 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
@6
2
Lat Pulldown
3 Sets
12 Reps
@7
3
Chest Fly (Machine)
3 Sets
20 Reps
@7
4
Military Press (Barbell)
3 Sets
10 Reps
@6
5
T-Bar Row
3 Sets
12 Reps
@7
6
Bicep Curl (Cable)
3 Sets
12 Reps
@7
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
9
Reverse Pec Deck
3 Sets
15 Reps
@7
10
Decline Sit Up (Bodyweight)
3 Sets
@7
Day 2
1
Squat (Barbell)
3 Sets
12 Reps
@6
2
Seated Hamstring Curl
3 Sets
15 Reps
@6
3
Front Squat (Barbell)
3 Sets
12 Reps
@6
4
Lying Leg Curl
3 Sets
12 Reps
@6
5
Leg Extension
3 Sets
12 Reps
@6
6
Standing Calf Raise
3 Sets
20 Reps
@7
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
@7
2
Lat Pulldown
3 Sets
7 Reps
@7
3
Military Press (Barbell)
3 Sets
5 Reps
@7
4
T-Bar Row
3 Sets
7 Reps
@7
5
Preacher Curl (Barbell)
3 Sets
8 Reps
@6
6
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@7
7
Decline Sit Up (Bodyweight)
3 Sets
@7
Day 4
1
Deadlift (Barbell)
2 Sets
5 Reps
@7
2
Squat (Barbell)
2 Sets
5 Reps
@7
3
Good Morning
2 Sets
5 Reps
@7
4
Front Squat (Barbell)
2 Sets
5 Reps
@7
5
Seated Hamstring Curl
2 Sets
8 Reps
@7
6
Step-Up (Weighted)
2 Sets
8 Reps
@6
7
Standing Hamstring Curl
2 Sets
8 Reps
@7
8
Leg Extension
2 Sets
8 Reps
@7
9
Lying Leg Curl
2 Sets
8 Reps
@7
10
Standing Calf Raise
2 Sets
12 Reps
@7
11
Seated Calf Raise
2 Sets
12 Reps
@7