logo
BoostcampPNG

2024 UpperLower

by Chamssoudine B.
10 athletes joined

Program Description

Build muscle and strength

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 01, 2024 03:07
  • Last Edited
    Jun 18, 2025 12:59

Summary

Transform your physique with the 2024 UpperLower program, a comprehensive 12-week training plan designed for serious lifters. Committing to five days a week, you'll alternate between upper and lower body workouts, utilizing a mix of dumbbells, barbells, and machines to target every muscle group effectively. Expect to build strength and muscle with exercises like the Incline Dumbbell Bench Press and Deadlifts, while also enhancing your endurance and overall fitness. Get ready to push your limits and achieve the results you've always wanted!
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
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Face Pull
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Face Pull
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Face Pull
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Face Pull
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Face Pull
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Face Pull
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Face Pull
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Face Pull
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Face Pull
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Face Pull
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Face Pull
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Face Pull
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9.5
3
Leg Curl
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 9.5
5
Standing Calf Raise
3
20-25 reps
RPE 9.5
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Decline Crunch
2
1
15-25 reps
15-25 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9.5
3
Leg Curl
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 9.5
5
Standing Calf Raise
3
20-25 reps
RPE 9.5
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Decline Crunch
2
1
15-25 reps
15-25 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9.5
3
Leg Curl
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 9.5
5
Standing Calf Raise
3
20-25 reps
RPE 9.5
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Decline Crunch
2
1
15-25 reps
15-25 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9.5
3
Leg Curl
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 9.5
5
Standing Calf Raise
3
20-25 reps
RPE 9.5
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Decline Crunch
2
1
15-25 reps
15-25 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9.5
3
Leg Curl
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 9.5
5
Standing Calf Raise
3
20-25 reps
RPE 9.5
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Decline Crunch
2
1
15-25 reps
15-25 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9.5
3
Leg Curl
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 9.5
5
Standing Calf Raise
3
20-25 reps
RPE 9.5
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Decline Crunch
2
1
15-25 reps
15-25 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9.5
3
Leg Curl
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 9.5
5
Standing Calf Raise
3
20-25 reps
RPE 9.5
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Decline Crunch
2
1
15-25 reps
15-25 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9.5
3
Leg Curl
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 9.5
5
Standing Calf Raise
3
20-25 reps
RPE 9.5
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Decline Crunch
2
1
15-25 reps
15-25 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9.5
3
Leg Curl
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 9.5
5
Standing Calf Raise
3
20-25 reps
RPE 9.5
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Decline Crunch
2
1
15-25 reps
15-25 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9.5
3
Leg Curl
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 9.5
5
Standing Calf Raise
3
20-25 reps
RPE 9.5
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Decline Crunch
2
1
15-25 reps
15-25 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9.5
3
Leg Curl
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 9.5
5
Standing Calf Raise
3
20-25 reps
RPE 9.5
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Decline Crunch
2
1
15-25 reps
15-25 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9.5
3
Leg Curl
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 9.5
5
Standing Calf Raise
3
20-25 reps
RPE 9.5
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Decline Crunch
2
1
15-25 reps
15-25 reps
RPE 9.5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Assisted)
3
8-12 reps
RPE 9.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
6
Magic Tryceps
3
10-12 reps
RPE 9.5
7
Hammer Curl
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Assisted)
3
8-12 reps
RPE 9.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
6
Magic Tryceps
3
10-12 reps
RPE 9.5
7
Hammer Curl
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Assisted)
3
8-12 reps
RPE 9.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
6
Magic Tryceps
3
10-12 reps
RPE 9.5
7
Hammer Curl
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Assisted)
3
8-12 reps
RPE 9.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
6
Magic Tryceps
3
10-12 reps
RPE 9.5
7
Hammer Curl
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Assisted)
3
8-12 reps
RPE 9.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
6
Magic Tryceps
3
10-12 reps
RPE 9.5
7
Hammer Curl
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Assisted)
3
8-12 reps
RPE 9.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
6
Magic Tryceps
3
10-12 reps
RPE 9.5
7
Hammer Curl
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Assisted)
3
8-12 reps
RPE 9.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
6
Magic Tryceps
3
10-12 reps
RPE 9.5
7
Hammer Curl
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Assisted)
3
8-12 reps
RPE 9.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
6
Magic Tryceps
3
10-12 reps
RPE 9.5
7
Hammer Curl
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Assisted)
3
8-12 reps
RPE 9.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
6
Magic Tryceps
3
10-12 reps
RPE 9.5
7
Hammer Curl
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Assisted)
3
8-12 reps
RPE 9.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
6
Magic Tryceps
3
10-12 reps
RPE 9.5
7
Hammer Curl
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Assisted)
3
8-12 reps
RPE 9.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
6
Magic Tryceps
3
10-12 reps
RPE 9.5
7
Hammer Curl
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Assisted)
3
8-12 reps
RPE 9.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
6
Magic Tryceps
3
10-12 reps
RPE 9.5
7
Hammer Curl
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9.5
7
Side Crunch (Cable)
3
15-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9.5
7
Side Crunch (Cable)
3
15-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9.5
7
Side Crunch (Cable)
3
15-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9.5
7
Side Crunch (Cable)
3
15-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9.5
7
Side Crunch (Cable)
3
15-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9.5
7
Side Crunch (Cable)
3
15-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9.5
7
Side Crunch (Cable)
3
15-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9.5
7
Side Crunch (Cable)
3
15-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9.5
7
Side Crunch (Cable)
3
15-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9.5
7
Side Crunch (Cable)
3
15-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9.5
7
Side Crunch (Cable)
3
15-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9.5
7
Side Crunch (Cable)
3
15-25 reps
RPE 9.5
Day 5
No exercises added to this day
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
2
Barbell Row
3 Sets
6-10 Reps
@9.5
3
Dip (Weighted)
3 Sets
10 Reps
@9.5
4
Lat Pulldown
3 Sets
8-12 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@9.5
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Face Pull
3 Sets
12-20 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7.5
2
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@9.5
3
Leg Curl
3 Sets
10-12 Reps
@10
4
Leg Extension
3 Sets
10-12 Reps
@9.5
5
Standing Calf Raise
3 Sets
20-25 Reps
@9.5
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9.5
7
Decline Crunch
2 Sets
1 Set
15-25 Reps
15-25 Reps
@9.5
-
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Chin-Up (Assisted)
3 Sets
8-12 Reps
@9.5
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9.5
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
5
Chest Fly (Machine)
3 Sets
12-15 Reps
@9.5
6
Magic Tryceps
3 Sets
10-12 Reps
@9.5
7
Hammer Curl
3 Sets
8-12 Reps
@9.5
Day 4
1
Front Squat (Barbell)
3 Sets
5-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9.5
3
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@9.5
5
Leg Curl
3 Sets
10 Reps
@9
6
Standing Calf Raise
3 Sets
20 Reps
@9.5
7
Side Crunch (Cable)
3 Sets
15-25 Reps
@9.5
Day 5
No exercises added to this day