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BoostcampPNG

Taylormade Upper/Lower

by Richard T.
1 athletes joined

Program Description

This novice friendly program is designed to increase strength and skill in the barbell lifts.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 04, 2025 11:18
  • Last Edited
    Jun 10, 2025 11:56

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.6%
Hamstrings
11.9%
Triceps
10.7%
Lats
9.8%
Biceps
8%
Glutes
7.6%
Upper Back
7.1%
Front Delts
6.5%
Middle Delts
6%
Chest
5.4%
Abs
3.8%
Calves
3.6%
Lower Back
3.3%
Rear Delts
1.6%
Forearms
0.7%
Adductors
0.5%
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7
4
Straight Arm Pulldown
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Lying Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 7
2
Underhand Lat Pulldown
3
6-10 reps
RPE 7
3
Incline Cable Chest Press
3
8-12 reps
RPE 7
4
Meadow Row
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
2
8-12 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 7
3
Lying Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@7
2
Seated Wide-Grip Row (Cable)
3 Sets
6-10 Reps
@7
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
@7
4
Straight Arm Pulldown
3 Sets
8-12 Reps
@7
5
Tricep Extension (Cable)
2 Sets
8-12 Reps
@7
6
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@7
Day 2
1
High Bar Squat (Barbell)
3 Sets
4-6 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Lying Leg Curl
3 Sets
8-12 Reps
@7
5
Standing Calf Raise
2 Sets
10-15 Reps
@7
Day 3
1
Overhead Press (Barbell)
3 Sets
4-6 Reps
@7
2
Underhand Lat Pulldown
3 Sets
6-10 Reps
@7
3
Incline Cable Chest Press
3 Sets
8-12 Reps
@7
4
Meadow Row
3 Sets
8-12 Reps
@7
5
Tricep Extension (Cable)
2 Sets
8-12 Reps
@7
6
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@7
Day 4
1
Deadlift (Barbell)
3 Sets
4-6 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
@7
3
Lying Leg Curl
3 Sets
8-12 Reps
@7
4
Leg Extension
3 Sets
8-12 Reps
@7
5
Standing Calf Raise
2 Sets
10-15 Reps
@7