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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.
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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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