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BoostcampPNG

Low volume ULUL + Arms and Delts

by Mohammed A.
5.0
(1 rating)

Program Description

This program is designed to optimize hypertrophy for lifters who are time-restricted but still want high-quality, evidence-based muscle growth. It follows a low-volume Upper/Lower/Upper/Lower split with an additional Arms and Delts day, allowing for efficient full-body development while prioritizing upper-body aesthetics. By keeping overall volume low and intensity high, the program minimizes junk volume and fatigue while maximizing stimulus per set. The dedicated Arms and Delts session provides extra targeted work for lifters who want to bring up arm size and shoulder width without compromising recovery. This program is ideal for lifters who want a structured, efficient training plan that fits into a busy schedule, emphasizes progressive overload, and places special focus on arms and delts for improved physique balance and visual impact.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 22, 2025 03:28
  • Last Edited
    Dec 31, 2025 05:57
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.3%
Quadriceps
10.3%
Triceps
9.1%
Biceps
9.1%
Front Delts
8%
Hamstrings
8%
Chest
6.9%
Lats
6.9%
Abs
6.9%
Glutes
5.7%
Middle Delts
5.7%
Calves
4.6%
Forearms
3.4%
Rear Delts
2.3%
Adductors
1.1%
Lower Back
1.1%
Abductors
0.6%
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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)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline DB Y-Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Wide Grip Lat Pulldown
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 9
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Dragon Flag
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
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 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
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 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
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 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
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 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
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)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline DB Y-Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Wide Grip Lat Pulldown
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 9
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Dragon Flag
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
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 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
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 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
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 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
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 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y-Raise
2
8-10 reps
RPE 10
4
Wide Grip Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
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
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Smith Machine Static Lunge
1
6-8 reps
RPE 9
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Hip Abductor Booty Builder Machine
1
6-8 reps
RPE 10
6
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Smith Machine Static Lunge
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor Booty Builder Machine
1
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 (Barbell)
2
6-8 reps
RPE 9
3
Smith Machine Static Lunge
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor Booty Builder Machine
1
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 (Barbell)
2
6-8 reps
RPE 9
3
Smith Machine Static Lunge
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor Booty Builder Machine
1
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 (Barbell)
2
6-8 reps
RPE 9
3
Smith Machine Static Lunge
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor Booty Builder Machine
1
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 (Barbell)
2
6-8 reps
RPE 9
3
Smith Machine Static Lunge
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor Booty Builder Machine
1
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
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Smith Machine Static Lunge
1
6-8 reps
RPE 9
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Hip Abductor Booty Builder Machine
1
6-8 reps
RPE 10
6
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Smith Machine Static Lunge
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor Booty Builder Machine
1
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 (Barbell)
2
6-8 reps
RPE 9
3
Smith Machine Static Lunge
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor Booty Builder Machine
1
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 (Barbell)
2
6-8 reps
RPE 9
3
Smith Machine Static Lunge
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor Booty Builder Machine
1
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 (Barbell)
2
6-8 reps
RPE 9
3
Smith Machine Static Lunge
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor Booty Builder Machine
1
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 (Barbell)
2
6-8 reps
RPE 9
3
Smith Machine Static Lunge
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor Booty Builder Machine
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Machine Shrug
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Machine Shrug
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Machine Shrug
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Machine Shrug
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Machine Shrug
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Machine Shrug
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Machine Shrug
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Machine Shrug
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Machine Shrug
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Machine Shrug
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Machine Shrug
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Machine Shrug
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Hip Thrust (Booty Builder V8 Selectorised)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 9
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
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 (Booty Builder V8 Selectorised)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
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 (Booty Builder V8 Selectorised)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
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 (Booty Builder V8 Selectorised)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
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 (Booty Builder V8 Selectorised)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
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 (Booty Builder V8 Selectorised)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Hip Thrust (Booty Builder V8 Selectorised)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 9
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
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 (Booty Builder V8 Selectorised)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
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 (Booty Builder V8 Selectorised)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
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 (Booty Builder V8 Selectorised)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
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 (Booty Builder V8 Selectorised)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
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 (Booty Builder V8 Selectorised)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
DB Wrist Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
DB Wrist Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Alternating Dumbbell Curl
1
6-8 reps
RPE 10
8
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
9
Dead Hang
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
2
8-10 reps
RPE 10
5
DB Wrist Curl
2
8-10 reps
RPE 10
6
DB Wrist Extension
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
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
2
8-10 reps
RPE 10
5
DB Wrist Curl
2
8-10 reps
RPE 10
6
DB Wrist Extension
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
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
2
8-10 reps
RPE 10
5
DB Wrist Curl
2
8-10 reps
RPE 10
6
DB Wrist Extension
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
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
2
8-10 reps
RPE 10
5
DB Wrist Curl
2
8-10 reps
RPE 10
6
DB Wrist Extension
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
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
2
8-10 reps
RPE 10
5
DB Wrist Curl
2
8-10 reps
RPE 10
6
DB Wrist Extension
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
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
DB Wrist Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
DB Wrist Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Alternating Dumbbell Curl
1
6-8 reps
RPE 10
8
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
9
Dead Hang
1
1
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
2
8-10 reps
RPE 10
5
DB Wrist Curl
2
8-10 reps
RPE 10
6
DB Wrist Extension
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
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
2
8-10 reps
RPE 10
5
DB Wrist Curl
2
8-10 reps
RPE 10
6
DB Wrist Extension
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
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
2
8-10 reps
RPE 10
5
DB Wrist Curl
2
8-10 reps
RPE 10
6
DB Wrist Extension
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
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
2
8-10 reps
RPE 10
5
DB Wrist Curl
2
8-10 reps
RPE 10
6
DB Wrist Extension
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
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
2
8-10 reps
RPE 10
5
DB Wrist Curl
2
8-10 reps
RPE 10
6
DB Wrist Extension
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
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
@9
@10
3
Incline DB Y-Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Wide Grip Lat Pulldown
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
@9
6
Preacher Curl (EZ Bar)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
8
Dragon Flag
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 2
1
Lying Leg Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7
@8
3
Smith Machine Static Lunge
1 Set
6-8 Reps
@9
4
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Hip Abductor Booty Builder Machine
1 Set
6-8 Reps
@10
6
Standing Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 3
1
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
2
T-Bar Row
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Machine Shrug
1 Set
6-8 Reps
@10
4
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
1-Arm Reverse Pec Deck
1 Set
8-10 Reps
@10
7
Abs Crunch (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 4
1
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7
@8
3
Hip Thrust (Booty Builder V8 Selectorised)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Leg Press (45 Degrees)
1 Set
6-8 Reps
@9
5
Standing Calf Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 5
1
Bayesian Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Modified Zottman Curl
1 Set
8-10 Reps
@10
4
Cable Tricep Kickback
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
DB Wrist Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
DB Wrist Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@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
@9
@10
9
Dead Hang
1 Set
1 Set
@10
@10