Program Description
Help beginners get muscle with 4 days of Upper/Lower Split. Monday : Upper Body Tuesday : Lower Body Wednesday : Rest Day Thursday : Upper Body Friday : Lower Body Saturday : Rest Day Sunday : Rest Day Every exercise that went to RPE 10 / Failure, should also use "Long-lengthened partial reps". Where you will do partial reps in the stretch part
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout90 minutes
- CreatedNov 10, 2024 12:57
- Last EditedNov 17, 2024 03:03
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2B
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
4A
Bayesian Curl
3
1
12 reps
12 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
4
12 reps
RPE 9
1B
Romanian Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2A
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Lying Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Week 1
1 / 16 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
1B
Chest Supported Row (Dumbbell)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
2A
Incline Bench Press (Dumbbell)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
2B
Seated Row (Cable)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Lateral Raise (Cable)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
4A
Bayesian Curl3 Sets
1 Set
12 Reps
12 Reps
@9
@10
4B
Overhead Tricep Extension (Cable)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
Day 3
1A
Incline Bench Press (Dumbbell)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
1B
Chest Supported Row (Dumbbell)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
2A
Incline Bench Press (Dumbbell)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
2B
Seated Row (Cable)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Lateral Raise (Cable)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
4A
Bayesian Curl3 Sets
1 Set
12 Reps
12 Reps
@9
@10
4B
Overhead Tricep Extension (Cable)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
Day 4
1A
Front Squat (Dumbbell)4 Sets
12 Reps
@9
1B
Romanian Deadlift (Dumbbell)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
2A
Leg Extension2 Sets
1 Set
12 Reps
12 Reps
@9
@10
2B
Lying Leg Curl2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Standing Calf Raise2 Sets
1 Set
12 Reps
12 Reps
@9
@10
Day 2
1A
Front Squat (Dumbbell)4 Sets
12 Reps
@9
1B
Romanian Deadlift (Dumbbell)3 Sets
1 Set
12 Reps
12 Reps
@9
@10
2A
Leg Extension3 Sets
1 Set
12 Reps
12 Reps
@9
@10
2B
Lying Leg Curl3 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Standing Calf Raise2 Sets
1 Set
12 Reps
12 Reps
@9
@10