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Enzo's ULPPL

by Enzo F.

Program Description

Muscle and Strength Growth

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 27, 2025 01:02
  • Last Edited
    Feb 27, 2025 01:52
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Skull Crusher (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lever Arm Shrug
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Skull Crusher (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lever Arm Shrug
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Skull Crusher (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lever Arm Shrug
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Skull Crusher (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lever Arm Shrug
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Skull Crusher (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lever Arm Shrug
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Skull Crusher (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lever Arm Shrug
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Skull Crusher (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lever Arm Shrug
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Skull Crusher (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lever Arm Shrug
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Skull Crusher (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lever Arm Shrug
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
3
8-10 reps
RPE 9
5
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Skull Crusher (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Lever Arm Shrug
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 6
RPE 7
2
Leg Press
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Reverse Hyperextension
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Calf Raise (Leg Press)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Wrist Rising
3
15-20 reps
RPE 9
6B
Wrist Pronation
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 6
RPE 7
2
Leg Press
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Reverse Hyperextension
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Calf Raise (Leg Press)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Wrist Rising
3
15-20 reps
RPE 9
6B
Wrist Pronation
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 6
RPE 7
2
Leg Press
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Reverse Hyperextension
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Calf Raise (Leg Press)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Wrist Rising
3
15-20 reps
RPE 9
6B
Wrist Pronation
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 6
RPE 7
2
Leg Press
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Reverse Hyperextension
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Calf Raise (Leg Press)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Wrist Rising
3
15-20 reps
RPE 9
6B
Wrist Pronation
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 6
RPE 7
2
Leg Press
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Reverse Hyperextension
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Calf Raise (Leg Press)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Wrist Rising
3
15-20 reps
RPE 9
6B
Wrist Pronation
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 6
RPE 7
2
Leg Press
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Reverse Hyperextension
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Calf Raise (Leg Press)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Wrist Rising
3
15-20 reps
RPE 9
6B
Wrist Pronation
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 6
RPE 7
2
Leg Press
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Reverse Hyperextension
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Calf Raise (Leg Press)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Wrist Rising
3
15-20 reps
RPE 9
6B
Wrist Pronation
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 6
RPE 7
2
Leg Press
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Reverse Hyperextension
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Calf Raise (Leg Press)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Wrist Rising
3
15-20 reps
RPE 9
6B
Wrist Pronation
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 6
RPE 7
2
Leg Press
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Reverse Hyperextension
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Calf Raise (Leg Press)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Wrist Rising
3
15-20 reps
RPE 9
6B
Wrist Pronation
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 6
RPE 7
2
Leg Press
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Reverse Hyperextension
1
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Calf Raise (Leg Press)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Wrist Rising
3
15-20 reps
RPE 9
6B
Wrist Pronation
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Kickback
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Lat Cable Pull-In
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hammer Curl
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bayesian Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Lat Cable Pull-In
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hammer Curl
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bayesian Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Lat Cable Pull-In
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hammer Curl
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bayesian Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Lat Cable Pull-In
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hammer Curl
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bayesian Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Lat Cable Pull-In
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hammer Curl
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bayesian Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Lat Cable Pull-In
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hammer Curl
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bayesian Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Lat Cable Pull-In
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hammer Curl
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bayesian Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Lat Cable Pull-In
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hammer Curl
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bayesian Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Lat Cable Pull-In
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hammer Curl
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bayesian Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Lat Cable Pull-In
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hammer Curl
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bayesian Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
2
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Reverse Hyperextension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Belt Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
7A
Wrist Pronation
3
15-20 reps
RPE 9
7B
Wrist Rising
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
2
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Reverse Hyperextension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Belt Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
7A
Wrist Pronation
3
15-20 reps
RPE 9
7B
Wrist Rising
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
2
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Reverse Hyperextension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Belt Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
7A
Wrist Pronation
3
15-20 reps
RPE 9
7B
Wrist Rising
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
2
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Reverse Hyperextension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Belt Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
7A
Wrist Pronation
3
15-20 reps
RPE 9
7B
Wrist Rising
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
2
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Reverse Hyperextension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Belt Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
7A
Wrist Pronation
3
15-20 reps
RPE 9
7B
Wrist Rising
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
2
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Reverse Hyperextension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Belt Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
7A
Wrist Pronation
3
15-20 reps
RPE 9
7B
Wrist Rising
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
2
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Reverse Hyperextension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Belt Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
7A
Wrist Pronation
3
15-20 reps
RPE 9
7B
Wrist Rising
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
2
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Reverse Hyperextension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Belt Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
7A
Wrist Pronation
3
15-20 reps
RPE 9
7B
Wrist Rising
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
2
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Reverse Hyperextension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Belt Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
7A
Wrist Pronation
3
15-20 reps
RPE 9
7B
Wrist Rising
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
2
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Reverse Hyperextension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Belt Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
7A
Wrist Pronation
3
15-20 reps
RPE 9
7B
Wrist Rising
3
15-20 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@7
@8
@9
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
3
Bench Supported Lateral Raise (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Pull-Up (Weighted)
3 Sets
8-10 Reps
@9
5
Chest Fly (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Bicep Curl (EZ Bar)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
7
Skull Crusher (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
8
Lever Arm Shrug
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@6
@7
2
Leg Press
1 Set
2 Sets
6-8 Reps
6-8 Reps
@7
@8
3
Reverse Hyperextension
1 Set
2 Sets
8-10 Reps
8-10 Reps
@7
@8
4
Calf Raise (Leg Press)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
5
Cable Crunch
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
6A
Wrist Rising
3 Sets
15-20 Reps
@9
6B
Wrist Pronation
3 Sets
15-20 Reps
@9
Day 3
1
Overhead Press (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@9
2
Bench Press (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@9
3
One Arm Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
4
Chest Fly (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
5
Tricep Kickback
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@9
@10
Day 4
1
Lat Pulldown
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@9
2
Single Arm Row (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@9
3
Lat Cable Pull-In
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
4
Face Pull
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
5
Shrug (Barbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
6
Hammer Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
7
Bayesian Curl
1 Set
2 Sets
15-20 Reps
15-20 Reps
@9
@10
Day 5
1
Walking Lunge (Dumbbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@7
@8
2
Reverse Hyperextension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@9
3
Belt Squat
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Standing Calf Raise
1 Set
2 Sets
15-20 Reps
15-20 Reps
@9
@10
5
Lying Leg Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Hanging Leg Raise
1 Set
2 Sets
10-20 Reps
10-20 Reps
@9
@10
7A
Wrist Pronation
3 Sets
15-20 Reps
@9
7B
Wrist Rising
3 Sets
15-20 Reps
@9