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BoostcampPNG

Modified Upper-Lower 2.0

by Nicholas L.
3 athletes joined

Program Description

This program is a modified version of another program, (PHUL). Focusing more on the importance of the rep/sets rather than the compounding value of sets. 8-12 working sets per muscle group. Theoretically should allow for increased muscular, tendon, and ligament recovery.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding, Athletics, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 20, 2025 09:43
  • Last Edited
    Jan 24, 2025 06:13
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
1B
Rear Delt Row
2
10-12 reps
RPE 8
2A
Shrug (Barbell)
2
10-12 reps
RPE 8
2B
Bicep Curl (Cable)
2
8-12 reps
RPE 8
3
Bench Press (Barbell)
2
8-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
5
Bent Over Row (Barbell)
2
5-8 reps
RPE 8
6
Lat Pulldown
2
8-12 reps
RPE 8
7A
Dip (Weighted)
2
8-10 reps
RPE 8
7B
Spider Curl
2
8-10 reps
RPE 8
8A
Abs Crunch (Weighted)
2
15-25 reps
RPE 9
8B
Leg Raise (Captain's Chair)
2
15-25 reps
RPE 9
8C
Bird Dogs
2
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
1B
Rear Delt Row
2
12 reps
RPE 9
2A
Shrug (Barbell)
2
12 reps
RPE 9
2B
Bicep Curl (Cable)
2
12 reps
RPE 9
3
Bench Press (Barbell)
3
5-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
6
Lat Pulldown
3
12 reps
RPE 9
7A
Dip (Weighted)
3
8-10 reps
RPE 9
7B
Spider Curl
3
10-12 reps
RPE 9
8A
Abs Crunch (Weighted)
2
15-25 reps
RPE 9
8B
Leg Raise (Captain's Chair)
2
15-25 reps
RPE 9
8C
Bird Dogs
2
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
1B
Rear Delt Row
3
12 reps
RPE 9
2A
Shrug (Barbell)
3
12 reps
RPE 9
2B
Bicep Curl (Cable)
3
12 reps
RPE 9
3
Bench Press (Barbell)
4
5-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
5-8 reps
RPE 9
6
Lat Pulldown
3
12 reps
RPE 9
7A
Dip (Weighted)
3
8-10 reps
RPE 9
7B
Spider Curl
3
10-12 reps
RPE 9
8A
Abs Crunch (Weighted)
2
15-25 reps
RPE 9
8B
Leg Raise (Captain's Chair)
2
15-25 reps
RPE 9
8C
Bird Dogs
2
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
1B
Rear Delt Row
3
12 reps
RPE 9
2A
Shrug (Barbell)
3
15 reps
RPE 9
2B
Bicep Curl (Cable)
3
15 reps
RPE 9
3
Bench Press (Barbell)
4
5-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
5-8 reps
RPE 9
6
Lat Pulldown
3
12 reps
RPE 9
7A
Dip (Weighted)
3
8-12 reps
RPE 9
7B
Spider Curl
3
12-15 reps
RPE 9
8A
Abs Crunch (Weighted)
2
15-25 reps
RPE 9
8B
Leg Raise (Captain's Chair)
2
15-25 reps
RPE 9
8C
Bird Dogs
2
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
1B
Rear Delt Row
3
12 reps
RPE 9
2A
Shrug (Barbell)
3
15 reps
RPE 9
2B
Bicep Curl (Cable)
3
15 reps
RPE 9
3
Bench Press (Barbell)
4
5-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
5-8 reps
RPE 9
6
Lat Pulldown
3
12 reps
RPE 9
7A
Dip (Weighted)
3
8-12 reps
RPE 9
7B
Spider Curl
3
12-15 reps
RPE 9
8A
Abs Crunch (Weighted)
2
15-25 reps
RPE 9
8B
Leg Raise (Captain's Chair)
2
15-25 reps
RPE 9
8C
Bird Dogs
2
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
1B
Rear Delt Row
3
12 reps
RPE 9
2A
Shrug (Barbell)
3
15 reps
RPE 9
2B
Bicep Curl (Cable)
3
15 reps
RPE 9
3
Bench Press (Barbell)
4
5-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
6
Lat Pulldown
3
12 reps
RPE 9
7A
Dip (Weighted)
3
8-12 reps
RPE 9
7B
Spider Curl
3
12-15 reps
RPE 9
8A
Abs Crunch (Weighted)
2
15-25 reps
RPE 9
8B
Leg Raise (Captain's Chair)
2
15-25 reps
RPE 9
8C
Bird Dogs
2
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
1B
Rear Delt Row
2
12 reps
RPE 9
2A
Shrug (Barbell)
2
15 reps
RPE 9
2B
Bicep Curl (Cable)
2
15 reps
RPE 9
3
Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
6
Lat Pulldown
3
12 reps
RPE 9
7A
Dip (Weighted)
2
8-12 reps
RPE 9
7B
Spider Curl
2
12-15 reps
RPE 9
8A
Abs Crunch (Weighted)
2
15-25 reps
RPE 9
8B
Leg Raise (Captain's Chair)
2
15-25 reps
RPE 9
8C
Bird Dogs
2
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
1B
Rear Delt Row
2
12 reps
RPE 8
2A
Shrug (Barbell)
2
15 reps
RPE 8
2B
Bicep Curl (Cable)
2
15 reps
RPE 8
3
Bench Press (Barbell)
2
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
5
Bent Over Row (Barbell)
2
6-10 reps
RPE 8
6
Lat Pulldown
2
12 reps
RPE 8
7A
Dip (Weighted)
2
8-12 reps
RPE 8
7B
Spider Curl
2
12-15 reps
RPE 8
8A
Abs Crunch (Weighted)
2
15-25 reps
RPE 9
8B
Leg Raise (Captain's Chair)
2
15-25 reps
RPE 9
8C
Bird Dogs
2
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Forearm/Finger Flexion
2
12-15 reps
RPE 8
1B
Forearm Extension
2
12-15 reps
RPE 8
2A
Hip Adductor (Machine)
2
12 reps
RPE 8
2B
Hip Abductor (Machine)
2
12 reps
RPE 8
3
Leg Curl
2
15 reps
RPE 8
4
Squat (Barbell)
2
12-15 reps
RPE 8
5
Stiff Leg Deadlift
2
6-10 reps
RPE 8
6
Leg Press
2
12-15 reps
RPE 8
7A
Seated Calf Raise
2
12-15 reps
RPE 8
7B
Bird Dogs
2
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Forearm/Finger Flexion
2
12-15 reps
RPE 9
1B
Forearm Extension
2
12-15 reps
RPE 9
2A
Hip Adductor (Machine)
2
12 reps
RPE 9
2B
Hip Abductor (Machine)
2
12 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Squat (Barbell)
3
12-15 reps
RPE 9
5
Stiff Leg Deadlift
3
8-10 reps
RPE 9
6
Leg Press
3
12-15 reps
RPE 9
7A
Seated Calf Raise
2
12-15 reps
RPE 9
7B
Bird Dogs
2
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Forearm/Finger Flexion
3
12-15 reps
RPE 9
1B
Forearm Extension
3
12-15 reps
RPE 9
2A
Hip Adductor (Machine)
3
15 reps
RPE 9
2B
Hip Abductor (Machine)
3
15 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Squat (Barbell)
4
12-15 reps
RPE 9
5
Stiff Leg Deadlift
3
8-10 reps
RPE 9
6
Leg Press
3
12-15 reps
RPE 9
7A
Seated Calf Raise
3
12-15 reps
RPE 9
7B
Bird Dogs
2
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Forearm/Finger Flexion
3
12-15 reps
RPE 9
1B
Forearm Extension
3
12-15 reps
RPE 9
2A
Hip Adductor (Machine)
3
15 reps
RPE 9
2B
Hip Abductor (Machine)
3
15 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Squat (Barbell)
4
12-15 reps
RPE 9
5
Stiff Leg Deadlift
3
8-10 reps
RPE 9
6
Leg Press
3
12-15 reps
RPE 9
7A
Seated Calf Raise
3
12-15 reps
RPE 9
7B
Bird Dogs
2
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Forearm/Finger Flexion
3
12-15 reps
RPE 9
1B
Forearm Extension
3
12-15 reps
RPE 9
2A
Hip Adductor (Machine)
3
15 reps
RPE 9
2B
Hip Abductor (Machine)
3
15 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Squat (Barbell)
4
12-15 reps
RPE 9
5
Stiff Leg Deadlift
3
8-10 reps
RPE 9
6
Leg Press
3
12-15 reps
RPE 9
7A
Seated Calf Raise
3
12-15 reps
RPE 9
7B
Bird Dogs
2
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Forearm/Finger Flexion
3
12-15 reps
RPE 9
1B
Forearm Extension
3
12-15 reps
RPE 9
2A
Hip Adductor (Machine)
3
15 reps
RPE 9
2B
Hip Abductor (Machine)
3
15 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Squat (Barbell)
4
12-15 reps
RPE 9
5
Stiff Leg Deadlift
3
8-10 reps
RPE 9
6
Leg Press
3
12-15 reps
RPE 9
7A
Seated Calf Raise
3
12-15 reps
RPE 9
7B
Bird Dogs
2
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Forearm/Finger Flexion
2
12-15 reps
RPE 9
1B
Forearm Extension
2
12-15 reps
RPE 9
2A
Hip Adductor (Machine)
2
15 reps
RPE 9
2B
Hip Abductor (Machine)
2
15 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Squat (Barbell)
3
10-12 reps
RPE 9
5
Stiff Leg Deadlift
2
8-10 reps
RPE 9
6
Leg Press
2
12-15 reps
RPE 9
7A
Seated Calf Raise
2
12-15 reps
RPE 9
7B
Bird Dogs
2
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Forearm/Finger Flexion
2
12-15 reps
RPE 8
1B
Forearm Extension
2
12-15 reps
RPE 8
2A
Hip Adductor (Machine)
2
12 reps
RPE 8
2B
Hip Abductor (Machine)
2
12 reps
RPE 8
3
Leg Curl
2
15 reps
RPE 8
4
Squat (Barbell)
2
10-12 reps
RPE 8
5
Stiff Leg Deadlift
2
6-10 reps
RPE 8
6
Leg Press
2
12-15 reps
RPE 8
7A
Seated Calf Raise
2
12-15 reps
RPE 8
7B
Bird Dogs
2
1.5-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Row
2
10-12 reps
RPE 8
1B
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
2A
Face Pull
2
10-12 reps
RPE 8
2B
Shrug (Barbell)
2
10-12 reps
RPE 8
3
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8
4
Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
10-12 reps
RPE 9
7
Single Arm Row (Dumbbell)
2
10-12 reps
RPE 8
8A
Lying Dumbbell Curls
2
10-12 reps
RPE 8
8B
Tricep Extension (Cable)
2
10-15 reps
RPE 8
9A
Abs Crunch (Weighted)
2
15-25 reps
RPE 9
9B
Leg Raise (Captain's Chair)
2
15-25 reps
RPE 9
9C
Bird Dogs
2
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Row
2
12 reps
RPE 9
1B
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
2A
Face Pull
2
12 reps
RPE 9
2B
Shrug (Barbell)
2
12 reps
RPE 9
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
4
Chest Fly (Dumbbell)
3
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
7
Single Arm Row (Dumbbell)
3
10 reps
RPE 9
8A
Lying Dumbbell Curls
2
12-15 reps
RPE 9
8B
Tricep Extension (Cable)
2
12-15 reps
RPE 9
9A
Abs Crunch (Weighted)
2
15-25 reps
RPE 9
9B
Leg Raise (Captain's Chair)
2
15-25 reps
RPE 9
9C
Bird Dogs
2
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Row
3
12 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
2A
Face Pull
3
12 reps
RPE 9
2B
Shrug (Barbell)
3
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
7
Single Arm Row (Dumbbell)
3
10 reps
RPE 9
8A
Lying Dumbbell Curls
3
12-15 reps
RPE 9
8B
Tricep Extension (Cable)
3
12-15 reps
RPE 9
9A
Abs Crunch (Weighted)
2
15-25 reps
RPE 9
9B
Leg Raise (Captain's Chair)
2
15-25 reps
RPE 9
9C
Bird Dogs
2
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Row
3
12 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
2A
Face Pull
3
15 reps
RPE 9
2B
Shrug (Barbell)
3
15 reps
RPE 9
3
Incline Bench Press (Barbell)
4
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
7
Single Arm Row (Dumbbell)
3
10 reps
RPE 9
8A
Lying Dumbbell Curls
3
12-15 reps
RPE 9
8B
Tricep Extension (Cable)
3
12-15 reps
RPE 9
9A
Abs Crunch (Weighted)
2
15-25 reps
RPE 9
9B
Leg Raise (Captain's Chair)
2
15-25 reps
RPE 9
9C
Bird Dogs
2
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Row
3
12 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
2A
Face Pull
3
15 reps
RPE 9
2B
Shrug (Barbell)
3
15 reps
RPE 9
3
Incline Bench Press (Barbell)
4
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
7
Single Arm Row (Dumbbell)
3
10 reps
RPE 9
8A
Lying Dumbbell Curls
3
12-15 reps
RPE 9
8B
Tricep Extension (Cable)
3
12-15 reps
RPE 9
9A
Abs Crunch (Weighted)
2
15-25 reps
RPE 9
9B
Leg Raise (Captain's Chair)
2
15-25 reps
RPE 9
9C
Bird Dogs
2
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Row
3
12 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
2A
Face Pull
3
15 reps
RPE 9
2B
Shrug (Barbell)
3
15 reps
RPE 9
3
Incline Bench Press (Barbell)
4
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
7
Single Arm Row (Dumbbell)
3
10 reps
RPE 9
8A
Lying Dumbbell Curls
3
12-15 reps
RPE 9
8B
Tricep Extension (Cable)
3
12-15 reps
RPE 9
9A
Abs Crunch (Weighted)
2
15-25 reps
RPE 9
9B
Leg Raise (Captain's Chair)
2
15-25 reps
RPE 9
9C
Bird Dogs
2
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Row
2
12 reps
RPE 9
1B
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
2A
Face Pull
2
15 reps
RPE 9
2B
Shrug (Barbell)
2
15 reps
RPE 9
3
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
4
Chest Fly (Dumbbell)
2
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 9
7
Single Arm Row (Dumbbell)
3
10 reps
RPE 9
8A
Lying Dumbbell Curls
2
12-15 reps
RPE 9
8B
Tricep Extension (Cable)
2
12-15 reps
RPE 9
9A
Abs Crunch (Weighted)
2
15-25 reps
RPE 9
9B
Leg Raise (Captain's Chair)
2
15-25 reps
RPE 9
9C
Bird Dogs
2
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Row
2
12 reps
RPE 8
1B
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
2A
Face Pull
2
15 reps
RPE 8
2B
Shrug (Barbell)
2
15 reps
RPE 8
3
Incline Bench Press (Barbell)
2
8-10 reps
RPE 8
4
Chest Fly (Dumbbell)
2
10 reps
RPE 8
5
Seated Row (Cable)
2
12 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 8
7
Single Arm Row (Dumbbell)
2
12 reps
RPE 8
8A
Lying Dumbbell Curls
2
12-15 reps
RPE 8
8B
Tricep Extension (Cable)
2
12-15 reps
RPE 8
9A
Abs Crunch (Weighted)
2
15-25 reps
RPE 9
9B
Leg Raise (Captain's Chair)
2
15-25 reps
RPE 9
9C
Bird Dogs
2
3 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Forearm/Finger Flexion
2
12-15 reps
RPE 8
1B
Forearm Extension
2
12-15 reps
RPE 8
2A
Hip Adductor (Machine)
2
12 reps
RPE 8
2B
Hip Abductor (Machine)
2
12 reps
RPE 8
3
Leg Curl
2
15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
5
Hack Squat
2
10-12 reps
RPE 8
6
Leg Extension
2
12-15 reps
RPE 8
7A
Standing Calf Raise
2
12-15 reps
RPE 8
7B
Bird Dogs
2
3 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Forearm/Finger Flexion
2
12-15 reps
RPE 9
1B
Forearm Extension
2
12-15 reps
RPE 9
2A
Hip Adductor (Machine)
2
12 reps
RPE 9
2B
Hip Abductor (Machine)
2
12 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Hack Squat
2
12-15 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 9
7A
Standing Calf Raise
2
12-15 reps
RPE 9
7B
Bird Dogs
2
3 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Forearm/Finger Flexion
3
12-15 reps
RPE 9
1B
Forearm Extension
3
12-15 reps
RPE 9
2A
Hip Adductor (Machine)
3
15 reps
RPE 9
2B
Hip Abductor (Machine)
3
15 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Hack Squat
2
12-15 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 9
7A
Standing Calf Raise
3
12-15 reps
RPE 9
7B
Bird Dogs
2
3 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Forearm/Finger Flexion
3
12-15 reps
RPE 9
1B
Forearm Extension
3
12-15 reps
RPE 9
2A
Hip Adductor (Machine)
3
15 reps
RPE 9
2B
Hip Abductor (Machine)
3
15 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Hack Squat
2
12-15 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 9
7A
Standing Calf Raise
3
12-15 reps
RPE 9
7B
Bird Dogs
2
3 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Forearm/Finger Flexion
3
12-15 reps
RPE 9
1B
Forearm Extension
3
12-15 reps
RPE 9
2A
Hip Adductor (Machine)
3
15 reps
RPE 9
2B
Hip Abductor (Machine)
3
15 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Hack Squat
2
12-15 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 9
7A
Standing Calf Raise
3
12-15 reps
RPE 9
7B
Bird Dogs
2
3 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Forearm/Finger Flexion
3
12-15 reps
RPE 9
1B
Forearm Extension
3
12-15 reps
RPE 9
2A
Hip Adductor (Machine)
3
15 reps
RPE 9
2B
Hip Abductor (Machine)
3
15 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Hack Squat
2
12-15 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 9
7A
Standing Calf Raise
3
12-15 reps
RPE 9
7B
Bird Dogs
2
3 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Forearm/Finger Flexion
2
12-15 reps
RPE 9
1B
Forearm Extension
2
12-15 reps
RPE 9
2A
Hip Adductor (Machine)
2
15 reps
RPE 9
2B
Hip Abductor (Machine)
2
15 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Hack Squat
2
12-15 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 9
7A
Standing Calf Raise
2
12-15 reps
RPE 9
7B
Bird Dogs
2
3 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Forearm/Finger Flexion
2
12-15 reps
RPE 8
1B
Forearm Extension
2
12-15 reps
RPE 8
2A
Hip Adductor (Machine)
2
15 reps
RPE 8
2B
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
2
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
5
Hack Squat
2
12-15 reps
RPE 8
6
Leg Extension
2
12-15 reps
RPE 8
7A
Standing Calf Raise
2
12-15 reps
RPE 8
7B
Bird Dogs
2
3 mins
RPE 9
Week 1
1 / 8 Weeks
Day 1
1A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@8
1B
Rear Delt Row
2 Sets
10-12 Reps
@8
2A
Shrug (Barbell)
2 Sets
10-12 Reps
@8
2B
Bicep Curl (Cable)
2 Sets
8-12 Reps
@8
3
Bench Press (Barbell)
2 Sets
8-10 Reps
@8
4
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@8
5
Bent Over Row (Barbell)
2 Sets
5-8 Reps
@8
6
Lat Pulldown
2 Sets
8-12 Reps
@8
7A
Dip (Weighted)
2 Sets
8-10 Reps
@8
7B
Spider Curl
2 Sets
8-10 Reps
@8
8A
Abs Crunch (Weighted)
2 Sets
15-25 Reps
@9
8B
Leg Raise (Captain's Chair)
2 Sets
15-25 Reps
@9
8C
Bird Dogs
2 Sets
3 mins
@9
Day 2
1A
Forearm/Finger Flexion
2 Sets
12-15 Reps
@8
1B
Forearm Extension
2 Sets
12-15 Reps
@8
2A
Hip Adductor (Machine)
2 Sets
12 Reps
@8
2B
Hip Abductor (Machine)
2 Sets
12 Reps
@8
3
Leg Curl
2 Sets
15 Reps
@8
4
Squat (Barbell)
2 Sets
12-15 Reps
@8
5
Stiff Leg Deadlift
2 Sets
6-10 Reps
@8
6
Leg Press
2 Sets
12-15 Reps
@8
7A
Seated Calf Raise
2 Sets
12-15 Reps
@8
7B
Bird Dogs
2 Sets
3 mins
@9
Day 3
1A
Rear Delt Row
2 Sets
10-12 Reps
@8
1B
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@8
2A
Face Pull
2 Sets
10-12 Reps
@8
2B
Shrug (Barbell)
2 Sets
10-12 Reps
@8
3
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@8
4
Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@8
5
Seated Row (Cable)
2 Sets
10-12 Reps
@8
6
Preacher Curl (EZ Bar)
2 Sets
10-12 Reps
@9
7
Single Arm Row (Dumbbell)
2 Sets
10-12 Reps
@8
8A
Lying Dumbbell Curls
2 Sets
10-12 Reps
@8
8B
Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
9A
Abs Crunch (Weighted)
2 Sets
15-25 Reps
@9
9B
Leg Raise (Captain's Chair)
2 Sets
15-25 Reps
@9
9C
Bird Dogs
2 Sets
3 mins
@9
Day 4
1A
Forearm/Finger Flexion
2 Sets
12-15 Reps
@8
1B
Forearm Extension
2 Sets
12-15 Reps
@8
2A
Hip Adductor (Machine)
2 Sets
12 Reps
@8
2B
Hip Abductor (Machine)
2 Sets
12 Reps
@8
3
Leg Curl
2 Sets
15 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@8
5
Hack Squat
2 Sets
10-12 Reps
@8
6
Leg Extension
2 Sets
12-15 Reps
@8
7A
Standing Calf Raise
2 Sets
12-15 Reps
@8
7B
Bird Dogs
2 Sets
3 mins
@9