Program Description
**4 Day Upper Lower Hypertrophy (Upper Focus)** is a comprehensive 12-week bodybuilding program designed to maximize muscle growth through a structured upper-lower split. With four training days per week, you'll focus on upper body strength and hypertrophy, incorporating classic lifts like the bench press and bent-over rows, alongside targeted accessory movements. Each session lasts about 60 minutes, making it perfect for both novice and intermediate lifters looking to build a solid foundation in a garage gym setting. Get ready to push your limits and transform your physique!
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedOct 27, 2025 05:59
- Last EditedOct 27, 2025 06:29
Muscle Engagement
Front
Back
MuscleSet
Chest
11.5%
Lats
11.2%
Hamstrings
10.5%
Upper Back
9.9%
Quadriceps
8.7%
Biceps
7.8%
Front Delts
7.3%
Triceps
7.1%
Glutes
6.2%
Rear Delts
5.3%
Calves
5.3%
Middle Delts
2.7%
Lower Back
2.5%
Abs
2.3%
Forearms
1.1%
Adductors
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Bent Over Row (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Chest Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
4
Pull-Up (Assisted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
5
Hammer Curl (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
6
One Arm Lateral Raise (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Bent Over Row (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Chest Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
4
Pull-Up (Assisted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
5
Hammer Curl (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
6
One Arm Lateral Raise (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Bent Over Row (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Chest Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
4
Pull-Up (Assisted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
5
Hammer Curl (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
6
One Arm Lateral Raise (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Bent Over Row (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Chest Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
4
Pull-Up (Assisted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
5
Hammer Curl (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
6
One Arm Lateral Raise (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Bent Over Row (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Chest Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
4
Pull-Up (Assisted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
5
Hammer Curl (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
6
One Arm Lateral Raise (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Bent Over Row (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Chest Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
4
Pull-Up (Assisted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
5
Hammer Curl (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
6
One Arm Lateral Raise (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Bent Over Row (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Chest Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
4
Pull-Up (Assisted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
5
Hammer Curl (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
6
One Arm Lateral Raise (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Bent Over Row (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Chest Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
4
Pull-Up (Assisted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
5
Hammer Curl (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
6
One Arm Lateral Raise (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Bent Over Row (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Chest Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
4
Pull-Up (Assisted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
5
Hammer Curl (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
6
One Arm Lateral Raise (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Bent Over Row (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Chest Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
4
Pull-Up (Assisted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
5
Hammer Curl (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
6
One Arm Lateral Raise (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Bent Over Row (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Chest Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
4
Pull-Up (Assisted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
5
Hammer Curl (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
6
One Arm Lateral Raise (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Bent Over Row (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Chest Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
4
Pull-Up (Assisted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
5
Hammer Curl (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
6
One Arm Lateral Raise (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
High Bar Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
15-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
High Bar Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
15-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
High Bar Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
15-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
High Bar Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
15-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
High Bar Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
15-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
High Bar Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
15-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
High Bar Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
15-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
High Bar Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
15-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
High Bar Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
15-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
High Bar Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
15-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
High Bar Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
15-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
High Bar Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-10
4
Standing Calf Raise
3
15-30 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
1
1
2
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Kroc Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
4
Chest Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
5
Skull Crusher (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
6
Rear Delt Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
7
Bayesian Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
1
1
2
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Kroc Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
4
Chest Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
5
Skull Crusher (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
6
Rear Delt Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
7
Bayesian Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
1
1
2
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Kroc Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
4
Chest Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
5
Skull Crusher (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
6
Rear Delt Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
7
Bayesian Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
1
1
2
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Kroc Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
4
Chest Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
5
Skull Crusher (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
6
Rear Delt Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
7
Bayesian Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
1
1
2
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Kroc Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
4
Chest Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
5
Skull Crusher (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
6
Rear Delt Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
7
Bayesian Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
1
1
2
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Kroc Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
4
Chest Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
5
Skull Crusher (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
6
Rear Delt Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
7
Bayesian Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
1
1
2
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Kroc Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
4
Chest Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
5
Skull Crusher (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
6
Rear Delt Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
7
Bayesian Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
1
1
2
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Kroc Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
4
Chest Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
5
Skull Crusher (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
6
Rear Delt Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
7
Bayesian Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
1
1
2
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Kroc Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
4
Chest Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
5
Skull Crusher (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
6
Rear Delt Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
7
Bayesian Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
1
1
2
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Kroc Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
4
Chest Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
5
Skull Crusher (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
6
Rear Delt Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
7
Bayesian Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
1
1
2
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Kroc Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
4
Chest Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
5
Skull Crusher (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
6
Rear Delt Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
7
Bayesian Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
1
1
2
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Kroc Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
4
Chest Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
5
Skull Crusher (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
6
Rear Delt Fly (Cable)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
7
Bayesian Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Leg Extension
2
8-15 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8-10
5
Seated Calf Raise
3
15-30 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Leg Extension
2
8-15 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8-10
5
Seated Calf Raise
3
15-30 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Leg Extension
2
8-15 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8-10
5
Seated Calf Raise
3
15-30 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Leg Extension
2
8-15 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8-10
5
Seated Calf Raise
3
15-30 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Leg Extension
2
8-15 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8-10
5
Seated Calf Raise
3
15-30 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Leg Extension
2
8-15 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8-10
5
Seated Calf Raise
3
15-30 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Leg Extension
2
8-15 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8-10
5
Seated Calf Raise
3
15-30 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Leg Extension
2
8-15 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8-10
5
Seated Calf Raise
3
15-30 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Leg Extension
2
8-15 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8-10
5
Seated Calf Raise
3
15-30 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Leg Extension
2
8-15 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8-10
5
Seated Calf Raise
3
15-30 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Leg Extension
2
8-15 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8-10
5
Seated Calf Raise
3
15-30 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6-8
RPE 7-10
RPE 8-10
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6-8
RPE 7-10
RPE 8-10
3
Leg Extension
2
8-15 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8-10
5
Seated Calf Raise
3
15-30 reps
RPE 8-10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
5-8 Reps
@6-8
@7-10
@8-10
2
Bent Over Row (Barbell)1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
5-8 Reps
@6-8
@7-10
@8-10
3
Chest Fly (Cable)1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@6-8
@7-10
@8-10
4
Pull-Up (Assisted)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@6-8
@7-10
@8-10
5
Hammer Curl (Cable)1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@6-8
@7-10
@8-10
6
One Arm Lateral Raise (Cable)1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@6-8
@7-10
@8-10
Day 2
1
Lying Leg Curl1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@6-8
@7-10
@8-10
2
High Bar Squat (Barbell)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@6-8
@7-10
@8-10
3
Bulgarian Split Squat (Dumbbell)2 Sets
6-10 Reps
@8-10
4
Standing Calf Raise3 Sets
15-30 Reps
@8-10
Day 3
1
Straight Arm Pulldown1 Set
1 Set
2 Sets
8-15 Reps
8-15 Reps
8-15 Reps
@6-8
@7-10
@8-10
2
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@6-8
@7-10
@8-10
3
Kroc Row1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@6-8
@7-10
@8-10
4
Chest Fly (Cable)1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@6-8
@7-10
@8-10
5
Skull Crusher (Barbell)1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@6-8
@7-10
@8-10
6
Rear Delt Fly (Cable)1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@6-8
@7-10
@8-10
7
Bayesian Curl1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@6-8
@7-10
@8-10
Day 4
1
Lying Leg Curl1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@6-8
@7-10
@8-10
2
Deadlift (Barbell)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@6-8
@7-10
@8-10
3
Leg Extension2 Sets
8-15 Reps
@8-10
4
Romanian Deadlift (Barbell)2 Sets
5-8 Reps
@8-10
5
Seated Calf Raise3 Sets
15-30 Reps
@8-10