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U/L+Arms

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Program Description

finish my workout fast

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 14, 2025 10:16
  • Last Edited
    Dec 14, 2025 11:39
Muscle Engagement
Front
Back
MuscleSet
Upper Back
9.6%
Quadriceps
9.6%
Biceps
8.6%
Hamstrings
8.6%
Glutes
8.6%
Front Delts
7.5%
Abs
7.5%
Chest
6.4%
Triceps
6.4%
Lats
6.4%
Middle Delts
5.3%
Calves
4.3%
Forearms
3.2%
Abductors
2.7%
Rear Delts
2.1%
Lower Back
2.1%
Adductors
1.1%
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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 (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline Y Raise
2
8-10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
7
Tricep Pressdown
2
6-8 reps
RPE 10
8
Dragon Flag
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline Y Raise
2
8-10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
7
Tricep Pressdown
2
6-8 reps
RPE 10
8
Dragon Flag
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline Y Raise
2
8-10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
7
Tricep Pressdown
2
6-8 reps
RPE 10
8
Dragon Flag
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline Y Raise
2
8-10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
7
Tricep Pressdown
2
6-8 reps
RPE 10
8
Dragon Flag
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline Y Raise
2
8-10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
7
Tricep Pressdown
2
6-8 reps
RPE 10
8
Dragon Flag
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline Y Raise
2
8-10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
7
Tricep Pressdown
2
6-8 reps
RPE 10
8
Dragon Flag
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline Y Raise
2
8-10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
7
Tricep Pressdown
2
6-8 reps
RPE 10
8
Dragon Flag
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline Y Raise
2
8-10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
7
Tricep Pressdown
2
6-8 reps
RPE 10
8
Dragon Flag
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline Y Raise
2
8-10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
7
Tricep Pressdown
2
6-8 reps
RPE 10
8
Dragon Flag
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline Y Raise
2
8-10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
7
Tricep Pressdown
2
6-8 reps
RPE 10
8
Dragon Flag
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline Y Raise
2
8-10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
7
Tricep Pressdown
2
6-8 reps
RPE 10
8
Dragon Flag
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline Y Raise
2
8-10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
7
Tricep Pressdown
2
6-8 reps
RPE 10
8
Dragon Flag
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
2
6-8 reps
RPE 10
3
Smith Machine Static Lunge W/ Elevated Front Foot
2
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
2
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
2
6-8 reps
RPE 10
3
Smith Machine Static Lunge W/ Elevated Front Foot
2
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
2
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
2
6-8 reps
RPE 10
3
Smith Machine Static Lunge W/ Elevated Front Foot
2
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
2
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
2
6-8 reps
RPE 10
3
Smith Machine Static Lunge W/ Elevated Front Foot
2
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
2
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
2
6-8 reps
RPE 10
3
Smith Machine Static Lunge W/ Elevated Front Foot
2
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
2
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
2
6-8 reps
RPE 10
3
Smith Machine Static Lunge W/ Elevated Front Foot
2
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
2
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
2
6-8 reps
RPE 10
3
Smith Machine Static Lunge W/ Elevated Front Foot
2
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
2
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
2
6-8 reps
RPE 10
3
Smith Machine Static Lunge W/ Elevated Front Foot
2
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
2
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
2
6-8 reps
RPE 10
3
Smith Machine Static Lunge W/ Elevated Front Foot
2
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
2
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
2
6-8 reps
RPE 10
3
Smith Machine Static Lunge W/ Elevated Front Foot
2
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
2
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
2
6-8 reps
RPE 10
3
Smith Machine Static Lunge W/ Elevated Front Foot
2
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
2
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
2
6-8 reps
RPE 10
3
Smith Machine Static Lunge W/ Elevated Front Foot
2
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
2
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
2
T-Bar Row
2
8-10 reps
RPE 10
3
Shrug (Machine)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
2
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
2
T-Bar Row
2
8-10 reps
RPE 10
3
Shrug (Machine)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
2
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
2
T-Bar Row
2
8-10 reps
RPE 10
3
Shrug (Machine)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
2
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
2
T-Bar Row
2
8-10 reps
RPE 10
3
Shrug (Machine)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
2
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
2
T-Bar Row
2
8-10 reps
RPE 10
3
Shrug (Machine)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
2
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
2
T-Bar Row
2
8-10 reps
RPE 10
3
Shrug (Machine)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
2
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
2
T-Bar Row
2
8-10 reps
RPE 10
3
Shrug (Machine)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
2
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
2
T-Bar Row
2
8-10 reps
RPE 10
3
Shrug (Machine)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
2
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
2
T-Bar Row
2
8-10 reps
RPE 10
3
Shrug (Machine)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
2
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
2
T-Bar Row
2
8-10 reps
RPE 10
3
Shrug (Machine)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
2
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
2
T-Bar Row
2
8-10 reps
RPE 10
3
Shrug (Machine)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
2
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
2
T-Bar Row
2
8-10 reps
RPE 10
3
Shrug (Machine)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
2
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Leg Press
1
6-8 reps
RPE 8
5
Standing Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Leg Press
1
6-8 reps
RPE 8
5
Standing Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Leg Press
1
6-8 reps
RPE 8
5
Standing Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Leg Press
1
6-8 reps
RPE 8
5
Standing Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Leg Press
1
6-8 reps
RPE 8
5
Standing Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Leg Press
1
6-8 reps
RPE 8
5
Standing Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Leg Press
1
6-8 reps
RPE 8
5
Standing Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Leg Press
1
6-8 reps
RPE 8
5
Standing Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Leg Press
1
6-8 reps
RPE 8
5
Standing Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Leg Press
1
6-8 reps
RPE 8
5
Standing Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Leg Press
1
6-8 reps
RPE 8
5
Standing Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Leg Press
1
6-8 reps
RPE 8
5
Standing Calf Raise
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Tricep Kickback (Cable)
2
8-10 reps
RPE 10
5
Wrist Curls (Bench)
2
8-10 reps
RPE 10
6
Wrist Extension (Bench)
2
8-10 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-8 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Dead Hang
2
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Tricep Kickback (Cable)
2
8-10 reps
RPE 10
5
Wrist Curls (Bench)
2
8-10 reps
RPE 10
6
Wrist Extension (Bench)
2
8-10 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-8 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Dead Hang
2
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Tricep Kickback (Cable)
2
8-10 reps
RPE 10
5
Wrist Curls (Bench)
2
8-10 reps
RPE 10
6
Wrist Extension (Bench)
2
8-10 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-8 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Dead Hang
2
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Tricep Kickback (Cable)
2
8-10 reps
RPE 10
5
Wrist Curls (Bench)
2
8-10 reps
RPE 10
6
Wrist Extension (Bench)
2
8-10 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-8 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Dead Hang
2
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Tricep Kickback (Cable)
2
8-10 reps
RPE 10
5
Wrist Curls (Bench)
2
8-10 reps
RPE 10
6
Wrist Extension (Bench)
2
8-10 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-8 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Dead Hang
2
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Tricep Kickback (Cable)
2
8-10 reps
RPE 10
5
Wrist Curls (Bench)
2
8-10 reps
RPE 10
6
Wrist Extension (Bench)
2
8-10 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-8 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Dead Hang
2
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Tricep Kickback (Cable)
2
8-10 reps
RPE 10
5
Wrist Curls (Bench)
2
8-10 reps
RPE 10
6
Wrist Extension (Bench)
2
8-10 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-8 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Dead Hang
2
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Tricep Kickback (Cable)
2
8-10 reps
RPE 10
5
Wrist Curls (Bench)
2
8-10 reps
RPE 10
6
Wrist Extension (Bench)
2
8-10 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-8 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Dead Hang
2
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Tricep Kickback (Cable)
2
8-10 reps
RPE 10
5
Wrist Curls (Bench)
2
8-10 reps
RPE 10
6
Wrist Extension (Bench)
2
8-10 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-8 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Dead Hang
2
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Tricep Kickback (Cable)
2
8-10 reps
RPE 10
5
Wrist Curls (Bench)
2
8-10 reps
RPE 10
6
Wrist Extension (Bench)
2
8-10 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-8 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Dead Hang
2
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Tricep Kickback (Cable)
2
8-10 reps
RPE 10
5
Wrist Curls (Bench)
2
8-10 reps
RPE 10
6
Wrist Extension (Bench)
2
8-10 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-8 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Dead Hang
2
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Tricep Kickback (Cable)
2
8-10 reps
RPE 10
5
Wrist Curls (Bench)
2
8-10 reps
RPE 10
6
Wrist Extension (Bench)
2
8-10 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-8 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Dead Hang
2
1 mins
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
3
Incline Y Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
4
Wide Grip Pull-Up
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
5
Kelso Shrug
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@10
6
Preacher Curl (EZ Bar)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
7
Tricep Pressdown
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
8
Dragon Flag
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
Day 2
1
Lying Leg Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
2
Squat (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
3
Smith Machine Static Lunge W/ Elevated Front Foot
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
4
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
5
Hip Abductor (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
6
Standing Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
Day 3
1
Lat Pulldown (Close Grip)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
2
T-Bar Row
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
3
Shrug (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
4
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
5
Lateral Raise (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
6
1-Arm Reverse Pec Deck
1 Set
8-10 Reps
@10
7
Cable Crunch
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
Day 4
1
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Hip Thrust (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
4
Leg Press
1 Set
6-8 Reps
@8
5
Standing Calf Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 5
1
Bayesian Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
3
Modified Zottman Curl
1 Set
8-10 Reps
@10
4
Tricep Kickback (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
5
Wrist Curls (Bench)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
6
Wrist Extension (Bench)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
7
Alternating Dumbbell Curl
1 Set
6-8 Reps
@10
8
Lateral Raise (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
9
Dead Hang
1 Set
1 Set
1 mins
1 mins
@10
@10