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BoostcampPNG

Upper Lower Hypertrophy Split to Failure

by Igor F.

Program Description

This Hypertrophy program is designed to maximize exercise variety while introducing calisthenics supersets to make sure that muscles are strained to failure or as close to failure as possible.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 28, 2025 07:45
  • Last Edited
    Dec 29, 2025 01:11
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Glutes
11%
Front Delts
9%
Hamstrings
9%
Abs
8%
Quadriceps
8%
Upper Back
7.6%
Chest
6.6%
Lats
6.6%
Middle Delts
4.7%
Biceps
4.3%
Abductors
3.3%
Forearms
2.7%
Adductors
2.7%
Rear Delts
2.3%
Lower Back
2.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
1B
Tricep Dip (Bodyweight)
1
AMRAP
RPE 10
2A
Bicep Curl (Cable)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
2B
Waiter curl
1
AMRAP
RPE 10
3A
Bench Press (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
3B
Push Up
1
AMRAP
RPE 10
4A
Lat Pulldown
1
1
10 reps
15 reps
RPE 6
RPE 9.5
4B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5A
Military Press (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
5B
Lateral Raise (Cable)
1
AMRAP
RPE 10
6
Decline Bench Press (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
7
Seated Row (Cable)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
8
Abs Crunch (Weighted)
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
1B
Tricep Dip (Bodyweight)
1
AMRAP
RPE 10
2A
Bicep Curl (Cable)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
2B
Waiter curl
1
AMRAP
RPE 10
3A
Bench Press (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
3B
Push Up
1
AMRAP
RPE 10
4A
Lat Pulldown
1
1
10 reps
15 reps
RPE 6
RPE 9.5
4B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5A
Military Press (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
5B
Lateral Raise (Cable)
1
AMRAP
RPE 10
6
Decline Bench Press (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
7
Seated Row (Cable)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
8
Abs Crunch (Weighted)
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
1B
Tricep Dip (Bodyweight)
1
AMRAP
RPE 10
2A
Bicep Curl (Cable)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
2B
Waiter curl
1
AMRAP
RPE 10
3A
Bench Press (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
3B
Push Up
1
AMRAP
RPE 10
4A
Lat Pulldown
1
1
10 reps
15 reps
RPE 6
RPE 9.5
4B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5A
Military Press (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
5B
Lateral Raise (Cable)
1
AMRAP
RPE 10
6
Decline Bench Press (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
7
Seated Row (Cable)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
8
Abs Crunch (Weighted)
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
1B
Tricep Dip (Bodyweight)
1
AMRAP
RPE 10
2A
Bicep Curl (Cable)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
2B
Waiter curl
1
AMRAP
RPE 10
3A
Bench Press (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
3B
Push Up
1
AMRAP
RPE 10
4A
Lat Pulldown
1
1
10 reps
15 reps
RPE 6
RPE 9.5
4B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5A
Military Press (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
5B
Lateral Raise (Cable)
1
AMRAP
RPE 10
6
Decline Bench Press (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
7
Seated Row (Cable)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
8
Abs Crunch (Weighted)
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
1B
Tricep Dip (Bodyweight)
1
AMRAP
RPE 10
2A
Bicep Curl (Cable)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
2B
Waiter curl
1
AMRAP
RPE 10
3A
Bench Press (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
3B
Push Up
1
AMRAP
RPE 10
4A
Lat Pulldown
1
1
10 reps
15 reps
RPE 6
RPE 9.5
4B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5A
Military Press (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
5B
Lateral Raise (Cable)
1
AMRAP
RPE 10
6
Decline Bench Press (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
7
Seated Row (Cable)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
8
Abs Crunch (Weighted)
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
1B
Tricep Dip (Bodyweight)
1
AMRAP
RPE 10
2A
Bicep Curl (Cable)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
2B
Waiter curl
1
AMRAP
RPE 10
3A
Bench Press (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
3B
Push Up
1
AMRAP
RPE 10
4A
Lat Pulldown
1
1
10 reps
15 reps
RPE 6
RPE 9.5
4B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5A
Military Press (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
5B
Lateral Raise (Cable)
1
AMRAP
RPE 10
6
Decline Bench Press (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
7
Seated Row (Cable)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
8
Abs Crunch (Weighted)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
1B
Goblet Squat
1
AMRAP
RPE 10
2
Hamstring Curl
1
1
10 reps
15 reps
RPE 6
RPE 9.5
3
Hip Thrust (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
4
Step-Up (Weighted)
1
1
1
10 reps
15 reps
15 reps
RPE 6
RPE 9
RPE 9.5
5
Clamshell
2
10 reps
RPE 7
6
Side Plank
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
1B
Goblet Squat
1
AMRAP
RPE 10
2
Hamstring Curl
1
1
10 reps
15 reps
RPE 6
RPE 9.5
3
Hip Thrust (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
4
Step-Up (Weighted)
1
1
1
10 reps
15 reps
15 reps
RPE 6
RPE 9
RPE 9.5
5
Clamshell
2
10 reps
RPE 7
6
Side Plank
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
1B
Goblet Squat
1
AMRAP
RPE 10
2
Hamstring Curl
1
1
10 reps
15 reps
RPE 6
RPE 9.5
3
Hip Thrust (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
4
Step-Up (Weighted)
1
1
1
10 reps
15 reps
15 reps
RPE 6
RPE 9
RPE 9.5
5
Clamshell
2
10 reps
RPE 7
6
Side Plank
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
1B
Goblet Squat
1
AMRAP
RPE 10
2
Hamstring Curl
1
1
10 reps
15 reps
RPE 6
RPE 9.5
3
Hip Thrust (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
4
Step-Up (Weighted)
1
1
1
10 reps
15 reps
15 reps
RPE 6
RPE 9
RPE 9.5
5
Clamshell
2
10 reps
RPE 7
6
Side Plank
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
1B
Goblet Squat
1
AMRAP
RPE 10
2
Hamstring Curl
1
1
10 reps
15 reps
RPE 6
RPE 9.5
3
Hip Thrust (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
4
Step-Up (Weighted)
1
1
1
10 reps
15 reps
15 reps
RPE 6
RPE 9
RPE 9.5
5
Clamshell
2
10 reps
RPE 7
6
Side Plank
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
1B
Goblet Squat
1
AMRAP
RPE 10
2
Hamstring Curl
1
1
10 reps
15 reps
RPE 6
RPE 9.5
3
Hip Thrust (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
4
Step-Up (Weighted)
1
1
1
10 reps
15 reps
15 reps
RPE 6
RPE 9
RPE 9.5
5
Clamshell
2
10 reps
RPE 7
6
Side Plank
2
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
1B
Tricep Dip (Bodyweight)
1
AMRAP
RPE 10
2A
Incline Curl (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
2B
Waiter curl
1
AMRAP
RPE 10
3A
Bench Press (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
3B
Push Up
1
AMRAP
RPE 10
4A
Barbell Row
1
1
10 reps
15 reps
RPE 6
RPE 9.5
4B
Inverted Row
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
6
Dumbbell Bench Pullover
2
10 reps
RPE 9
7
Russian Twist
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
1B
Tricep Dip (Bodyweight)
1
AMRAP
RPE 10
2A
Incline Curl (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
2B
Waiter curl
1
AMRAP
RPE 10
3A
Bench Press (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
3B
Push Up
1
AMRAP
RPE 10
4A
Barbell Row
1
1
10 reps
15 reps
RPE 6
RPE 9.5
4B
Inverted Row
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
6
Dumbbell Bench Pullover
2
10 reps
RPE 9
7
Russian Twist
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
1B
Tricep Dip (Bodyweight)
1
AMRAP
RPE 10
2A
Incline Curl (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
2B
Waiter curl
1
AMRAP
RPE 10
3A
Bench Press (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
3B
Push Up
1
AMRAP
RPE 10
4A
Barbell Row
1
1
10 reps
15 reps
RPE 6
RPE 9.5
4B
Inverted Row
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
6
Dumbbell Bench Pullover
2
10 reps
RPE 9
7
Russian Twist
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
1B
Tricep Dip (Bodyweight)
1
AMRAP
RPE 10
2A
Incline Curl (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
2B
Waiter curl
1
AMRAP
RPE 10
3A
Bench Press (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
3B
Push Up
1
AMRAP
RPE 10
4A
Barbell Row
1
1
10 reps
15 reps
RPE 6
RPE 9.5
4B
Inverted Row
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
6
Dumbbell Bench Pullover
2
10 reps
RPE 9
7
Russian Twist
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
1B
Tricep Dip (Bodyweight)
1
AMRAP
RPE 10
2A
Incline Curl (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
2B
Waiter curl
1
AMRAP
RPE 10
3A
Bench Press (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
3B
Push Up
1
AMRAP
RPE 10
4A
Barbell Row
1
1
10 reps
15 reps
RPE 6
RPE 9.5
4B
Inverted Row
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
6
Dumbbell Bench Pullover
2
10 reps
RPE 9
7
Russian Twist
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
1B
Tricep Dip (Bodyweight)
1
AMRAP
RPE 10
2A
Incline Curl (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
2B
Waiter curl
1
AMRAP
RPE 10
3A
Bench Press (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
3B
Push Up
1
AMRAP
RPE 10
4A
Barbell Row
1
1
10 reps
15 reps
RPE 6
RPE 9.5
4B
Inverted Row
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
6
Dumbbell Bench Pullover
2
10 reps
RPE 9
7
Russian Twist
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2
Hip Thrust (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 9
3
Leg Extension
1
2
10 reps
15 reps
RPE 6
RPE 9.5
4
Pull Through (Cable)
1
2
10 reps
15 reps
RPE 6
RPE 9.5
5
Cable Lateral Leg Raise
3
10 reps
RPE 8
6
Cable Crunch
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2
Hip Thrust (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 9
3
Leg Extension
1
2
10 reps
15 reps
RPE 6
RPE 9.5
4
Pull Through (Cable)
1
2
10 reps
15 reps
RPE 6
RPE 9.5
5
Cable Lateral Leg Raise
3
10 reps
RPE 8
6
Cable Crunch
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2
Hip Thrust (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 9
3
Leg Extension
1
2
10 reps
15 reps
RPE 6
RPE 9.5
4
Pull Through (Cable)
1
2
10 reps
15 reps
RPE 6
RPE 9.5
5
Cable Lateral Leg Raise
3
10 reps
RPE 8
6
Cable Crunch
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2
Hip Thrust (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 9
3
Leg Extension
1
2
10 reps
15 reps
RPE 6
RPE 9.5
4
Pull Through (Cable)
1
2
10 reps
15 reps
RPE 6
RPE 9.5
5
Cable Lateral Leg Raise
3
10 reps
RPE 8
6
Cable Crunch
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2
Hip Thrust (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 9
3
Leg Extension
1
2
10 reps
15 reps
RPE 6
RPE 9.5
4
Pull Through (Cable)
1
2
10 reps
15 reps
RPE 6
RPE 9.5
5
Cable Lateral Leg Raise
3
10 reps
RPE 8
6
Cable Crunch
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
1
1
10 reps
15 reps
RPE 6
RPE 9.5
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2
Hip Thrust (Barbell)
1
2
10 reps
15 reps
RPE 6
RPE 9
3
Leg Extension
1
2
10 reps
15 reps
RPE 6
RPE 9.5
4
Pull Through (Cable)
1
2
10 reps
15 reps
RPE 6
RPE 9.5
5
Cable Lateral Leg Raise
3
10 reps
RPE 8
6
Cable Crunch
2
AMRAP
RPE 8
Week 1
1 / 6 Weeks
Day 1
1A
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
15 Reps
@6
@9.5
1B
Tricep Dip (Bodyweight)
1 Set
AMRAP
@10
2A
Bicep Curl (Cable)
1 Set
1 Set
10 Reps
15 Reps
@6
@9.5
2B
Waiter curl
1 Set
AMRAP
@10
3A
Bench Press (Barbell)
1 Set
1 Set
10 Reps
15 Reps
@6
@9.5
3B
Push Up
1 Set
AMRAP
@10
4A
Lat Pulldown
1 Set
1 Set
10 Reps
15 Reps
@6
@9.5
4B
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
5A
Military Press (Barbell)
1 Set
1 Set
10 Reps
15 Reps
@6
@9.5
5B
Lateral Raise (Cable)
1 Set
AMRAP
@10
6
Decline Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
15 Reps
@6
@9.5
7
Seated Row (Cable)
1 Set
1 Set
10 Reps
15 Reps
@6
@9.5
8
Abs Crunch (Weighted)
1 Set
AMRAP
@8
Day 2
1A
Box Squat (Barbell)
1 Set
1 Set
10 Reps
15 Reps
@6
@9.5
1B
Goblet Squat
1 Set
AMRAP
@10
2
Hamstring Curl
1 Set
1 Set
10 Reps
15 Reps
@6
@9.5
3
Hip Thrust (Barbell)
1 Set
1 Set
10 Reps
15 Reps
@6
@9.5
4
Step-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
15 Reps
15 Reps
@6
@9
@9.5
5
Clamshell
2 Sets
10 Reps
@7
6
Side Plank
2 Sets
1 mins
@7
Day 3
1A
Skull Crusher (Barbell)
1 Set
1 Set
10 Reps
15 Reps
@6
@9.5
1B
Tricep Dip (Bodyweight)
1 Set
AMRAP
@10
2A
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
15 Reps
@6
@9.5
2B
Waiter curl
1 Set
AMRAP
@10
3A
Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
15 Reps
@6
@9.5
3B
Push Up
1 Set
AMRAP
@10
4A
Barbell Row
1 Set
1 Set
10 Reps
15 Reps
@6
@9.5
4B
Inverted Row
1 Set
AMRAP
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
15 Reps
@6
@9.5
6
Dumbbell Bench Pullover
2 Sets
10 Reps
@9
7
Russian Twist
2 Sets
AMRAP
@9
Day 4
1A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
10 Reps
15 Reps
@6
@9.5
1B
Squat (Bodyweight)
1 Set
AMRAP
@10
2
Hip Thrust (Barbell)
1 Set
2 Sets
10 Reps
15 Reps
@6
@9
3
Leg Extension
1 Set
2 Sets
10 Reps
15 Reps
@6
@9.5
4
Pull Through (Cable)
1 Set
2 Sets
10 Reps
15 Reps
@6
@9.5
5
Cable Lateral Leg Raise
3 Sets
10 Reps
@8
6
Cable Crunch
2 Sets
AMRAP
@8