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Nikis Minimal Upper/Lower Plan

by Niklas Test

Program Description

Getting Stronger, Building Muscle!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 11, 2025 06:01
  • Last Edited
    Nov 11, 2025 06:03
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.9%
Quadriceps
10.9%
Hamstrings
10%
Triceps
9.6%
Front Delts
8.7%
Chest
7.8%
Lats
7.8%
Middle Delts
7%
Abs
6.5%
Glutes
5.2%
Calves
4.3%
Biceps
4.3%
Lower Back
2.6%
Rear Delts
2.6%
Adductors
0.9%
Forearms
0.4%
Abductors
0.4%
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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
Military Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Military Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
T-Bar Row
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Chest Fly (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Rear Delt Fly (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Lying Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Standing Calf Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Abs Crunch (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Chin-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Dip (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Barbell Row
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Overhead Press (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Hammer Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Leg Press
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Standing Calf Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Hanging Leg Raise
1 Set
1 Set
AMRAP
AMRAP
@10
@10