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Davis’s UL split

by Riley I.
1 athletes joined

Program Description

Upper lower split for intermediate lifters

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 04, 2025 04:51
  • Last Edited
    Feb 04, 2025 10:18
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5-7.5
RPE 7.5-8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Bicep Curl (Cable)
2
1
15 reps
10 reps
RPE 7
RPE 8.5
4
Hammer Curl
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
6
Lat Pulldown
1
2
12 reps
10 reps
RPE 7
RPE 8
7
Dumbbell Row
1
1
10 reps
8 reps
RPE 7
RPE 8.5
8
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5-7.5
RPE 7.5-8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Bicep Curl (Cable)
2
1
15 reps
10 reps
RPE 7
RPE 8.5
4
Hammer Curl
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
6
Lat Pulldown
1
2
12 reps
10 reps
RPE 7
RPE 8
7
Dumbbell Row
1
1
10 reps
8 reps
RPE 7
RPE 8.5
8
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5-7.5
RPE 7.5-8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Bicep Curl (Cable)
2
1
15 reps
10 reps
RPE 7
RPE 8.5
4
Hammer Curl
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
6
Lat Pulldown
1
2
12 reps
10 reps
RPE 7
RPE 8
7
Dumbbell Row
1
1
10 reps
8 reps
RPE 7
RPE 8.5
8
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5-7.5
RPE 7.5-8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Bicep Curl (Cable)
2
1
15 reps
10 reps
RPE 7
RPE 8.5
4
Hammer Curl
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
6
Lat Pulldown
1
2
12 reps
10 reps
RPE 7
RPE 8
7
Dumbbell Row
1
1
10 reps
8 reps
RPE 7
RPE 8.5
8
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5-7.5
RPE 7.5-8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Bicep Curl (Cable)
2
1
15 reps
10 reps
RPE 7
RPE 8.5
4
Hammer Curl
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
6
Lat Pulldown
1
2
12 reps
10 reps
RPE 7
RPE 8
7
Dumbbell Row
1
1
10 reps
8 reps
RPE 7
RPE 8.5
8
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5-7.5
RPE 7.5-8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Bicep Curl (Cable)
2
1
15 reps
10 reps
RPE 7
RPE 8.5
4
Hammer Curl
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
6
Lat Pulldown
1
2
12 reps
10 reps
RPE 7
RPE 8
7
Dumbbell Row
1
1
10 reps
8 reps
RPE 7
RPE 8.5
8
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5-7.5
RPE 7.5-8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Bicep Curl (Cable)
2
1
15 reps
10 reps
RPE 7
RPE 8.5
4
Hammer Curl
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
6
Lat Pulldown
1
2
12 reps
10 reps
RPE 7
RPE 8
7
Dumbbell Row
1
1
10 reps
8 reps
RPE 7
RPE 8.5
8
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 6.5-7.5
RPE 7.5-8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Bicep Curl (Cable)
2
1
15 reps
10 reps
RPE 7
RPE 8.5
4
Hammer Curl
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
6
Lat Pulldown
1
2
12 reps
10 reps
RPE 7
RPE 8
7
Dumbbell Row
1
1
10 reps
8 reps
RPE 7
RPE 8.5
8
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Seated Wide-Grip Row (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
7
Bicep Curl (Barbell)
3
12 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Seated Wide-Grip Row (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
7
Bicep Curl (Barbell)
3
12 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Seated Wide-Grip Row (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
7
Bicep Curl (Barbell)
3
12 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Seated Wide-Grip Row (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
7
Bicep Curl (Barbell)
3
12 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Seated Wide-Grip Row (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
7
Bicep Curl (Barbell)
3
12 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Seated Wide-Grip Row (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
7
Bicep Curl (Barbell)
3
12 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Seated Wide-Grip Row (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
7
Bicep Curl (Barbell)
3
12 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Seated Wide-Grip Row (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
7
Bicep Curl (Barbell)
3
12 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 7
2
Leg Curl
2
1
12 reps
10 reps
RPE 7.5
RPE 8
3
Leg Extension
2
1
12 reps
10 reps
RPE 7.5
RPE 8
4
Calf Raise
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
AMRAP
RPE 10
7
Tricep Extension (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 2
1
Squat (Smith Machine)
3 Sets
8 Reps
@7
2
Leg Curl
2 Sets
1 Set
12 Reps
10 Reps
@7.5
@8
3
Leg Extension
2 Sets
1 Set
12 Reps
10 Reps
@7.5
@8
4
Calf Raise
2 Sets
AMRAP
@10
5
Hip Abductor (Machine)
2 Sets
10 Reps
@8.5
6
Dip (Bodyweight)
3 Sets
AMRAP
@10
7
Tricep Extension (Machine)
3 Sets
12 Reps
@8
8
Bench Press (Close Grip)
2 Sets
10 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6.5-7.5
@7.5-8
2
Chest Fly (Machine)
1 Set
2 Sets
12 Reps
10 Reps
@7
@8
3
Bicep Curl (Cable)
2 Sets
1 Set
15 Reps
10 Reps
@7
@8.5
4
Hammer Curl
3 Sets
12 Reps
@8
5
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
6
Lat Pulldown
1 Set
2 Sets
12 Reps
10 Reps
@7
@8
7
Dumbbell Row
1 Set
1 Set
10 Reps
8 Reps
@7
@8.5
8
Shoulder Press (Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
@9
Day 4
1
Squat (Smith Machine)
3 Sets
8 Reps
@7
2
Leg Curl
2 Sets
1 Set
12 Reps
10 Reps
@7.5
@8
3
Leg Extension
2 Sets
1 Set
12 Reps
10 Reps
@7.5
@8
4
Calf Raise
2 Sets
AMRAP
@10
5
Hip Abductor (Machine)
2 Sets
10 Reps
@8.5
6
Dip (Bodyweight)
3 Sets
AMRAP
@10
7
Tricep Extension (Machine)
3 Sets
12 Reps
@8
8
Bench Press (Close Grip)
2 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@8
2
Chest Fly (Machine)
1 Set
2 Sets
12 Reps
10 Reps
@7
@8
3
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@7
@8
4
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
7
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
8
Wrist Curls
2 Sets
AMRAP
@8