logo
BoostcampPNG

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
    Aug 15, 2024 12:38
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
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
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