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Upper MO Lower FAT

by Cristian Moreno
1 athletes joined

Program Description

The journey is the destination

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 15, 2024 12:35
  • Last Edited
    Jun 18, 2025 08:10

Summary

Transform your physique with the **Upper MO Lower FAT** program, a comprehensive 12-week training plan designed for those ready to build muscle and shed fat. With four focused workouts each week, you'll engage in a balanced mix of upper and lower body exercises, utilizing machines and free weights for optimal results. Each session is crafted to challenge your strength and endurance, pushing you to new heights. Get ready to sculpt your body and elevate your fitness journey!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-12 reps
RPE 9
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Pinwheel Curl
4
12-15 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-12 reps
RPE 9
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Pinwheel Curl
4
12-15 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-12 reps
RPE 9
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Pinwheel Curl
4
12-15 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-12 reps
RPE 9
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Pinwheel Curl
4
12-15 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-12 reps
RPE 9
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Pinwheel Curl
4
12-15 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-12 reps
RPE 9
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Pinwheel Curl
4
12-15 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-12 reps
RPE 9
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Pinwheel Curl
4
12-15 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-12 reps
RPE 9
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Pinwheel Curl
4
12-15 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-12 reps
RPE 9
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Pinwheel Curl
4
12-15 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-12 reps
RPE 9
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Pinwheel Curl
4
12-15 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-12 reps
RPE 9
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Pinwheel Curl
4
12-15 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-12 reps
RPE 9
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Pinwheel Curl
4
12-15 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4
Cable Crunch
3
25+ reps
RPE 9
5
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4
Cable Crunch
3
25+ reps
RPE 9
5
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4
Cable Crunch
3
25+ reps
RPE 9
5
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4
Cable Crunch
3
25+ reps
RPE 9
5
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4
Cable Crunch
3
25+ reps
RPE 9
5
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4
Cable Crunch
3
25+ reps
RPE 9
5
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4
Cable Crunch
3
25+ reps
RPE 9
5
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4
Cable Crunch
3
25+ reps
RPE 9
5
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4
Cable Crunch
3
25+ reps
RPE 9
5
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4
Cable Crunch
3
25+ reps
RPE 9
5
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4
Cable Crunch
3
25+ reps
RPE 9
5
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4
Cable Crunch
3
25+ reps
RPE 9
5
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
15-20 reps
RPE 10
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
8
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
15-20 reps
RPE 10
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
8
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
15-20 reps
RPE 10
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
8
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
15-20 reps
RPE 10
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
8
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
15-20 reps
RPE 10
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
8
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
15-20 reps
RPE 10
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
8
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
15-20 reps
RPE 10
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
8
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
15-20 reps
RPE 10
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
8
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
15-20 reps
RPE 10
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
8
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
15-20 reps
RPE 10
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
8
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
15-20 reps
RPE 10
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
8
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
15-20 reps
RPE 10
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
8
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Single Leg Curl
3
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Ab Wheel
3
AMRAP
RPE 9
5
Seated Calf Raise
3
20+ reps
RPE 9
6
Leg Press
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Single Leg Curl
3
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Ab Wheel
3
AMRAP
RPE 9
5
Seated Calf Raise
3
20+ reps
RPE 9
6
Leg Press
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Single Leg Curl
3
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Ab Wheel
3
AMRAP
RPE 9
5
Seated Calf Raise
3
20+ reps
RPE 9
6
Leg Press
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Single Leg Curl
3
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Ab Wheel
3
AMRAP
RPE 9
5
Seated Calf Raise
3
20+ reps
RPE 9
6
Leg Press
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Single Leg Curl
3
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Ab Wheel
3
AMRAP
RPE 9
5
Seated Calf Raise
3
20+ reps
RPE 9
6
Leg Press
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Single Leg Curl
3
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Ab Wheel
3
AMRAP
RPE 9
5
Seated Calf Raise
3
20+ reps
RPE 9
6
Leg Press
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Single Leg Curl
3
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Ab Wheel
3
AMRAP
RPE 9
5
Seated Calf Raise
3
20+ reps
RPE 9
6
Leg Press
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Single Leg Curl
3
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Ab Wheel
3
AMRAP
RPE 9
5
Seated Calf Raise
3
20+ reps
RPE 9
6
Leg Press
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Single Leg Curl
3
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Ab Wheel
3
AMRAP
RPE 9
5
Seated Calf Raise
3
20+ reps
RPE 9
6
Leg Press
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Single Leg Curl
3
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Ab Wheel
3
AMRAP
RPE 9
5
Seated Calf Raise
3
20+ reps
RPE 9
6
Leg Press
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Single Leg Curl
3
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Ab Wheel
3
AMRAP
RPE 9
5
Seated Calf Raise
3
20+ reps
RPE 9
6
Leg Press
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Single Leg Curl
3
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Ab Wheel
3
AMRAP
RPE 9
5
Seated Calf Raise
3
20+ reps
RPE 9
6
Leg Press
3
8-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
6-12 Reps
@9
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@9
3
Pinwheel Curl
4 Sets
12-15 Reps
@8.5
4
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@10
5
Lat Pulldown
3 Sets
8-12 Reps
@9
6
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
7
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@9
8
Leg Raise (Captain's Chair)
3 Sets
20+ Reps
@10
Day 2
1
Zercher Squat (Barbell)
3 Sets
6-10 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@7.5
3A
Leg Extension
3 Sets
12-15 Reps
@10
3B
Leg Curl
3 Sets
12-15 Reps
@10
4
Cable Crunch
3 Sets
25+ Reps
@9
5
Standing Calf Raise
4 Sets
20+ Reps
@8.5
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
2
Preacher Curl (Barbell)
4 Sets
10-15 Reps
@9
3
Skull Crusher
3 Sets
8-12 Reps
@9
4
Pull-Up (Weighted)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
15-20 Reps
@10
7
Decline Crunch (Weighted)
3 Sets
AMRAP
@10
8
Single Arm Row (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
Day 4
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Single Leg Curl
3 Sets
10-15 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Ab Wheel
3 Sets
AMRAP
@9
5
Seated Calf Raise
3 Sets
20+ Reps
@9
6
Leg Press
3 Sets
8-12 Reps
@8