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UPPER/LOWER 5 DAY PROGRAM

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Program Description

Strength bodybuilding upper/lower split

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 29, 2025 11:37
  • Last Edited
    Jul 10, 2025 01:12

Summary

Transform your physique with the UPPER/LOWER 5 DAY PROGRAM, a comprehensive 10-week training plan designed for serious lifters. This program alternates between upper and lower body workouts, ensuring balanced strength development and muscle growth. With five sessions each week, you'll engage in a variety of exercises targeting all major muscle groups, using equipment found in a full gym. Get ready to push your limits and achieve your fitness goals—consistency and dedication are your keys to success!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
3
JM Press (Smith Machine)
2
5-9 reps
RPE 10
4
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Lateral Raise (Machine)
2
5-9 reps
RPE 10
7
Pec Deck (Machine)
2
5-9 reps
RPE 10
8
Single Arm Pushdown
2
5-9 reps
RPE 10
9
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
10
T-Bar Row
1
4-8 reps
RPE 10
11
Reverse Pec Deck
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
3
JM Press (Smith Machine)
2
5-9 reps
RPE 10
4
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Lateral Raise (Machine)
2
5-9 reps
RPE 10
7
Pec Deck (Machine)
2
5-9 reps
RPE 10
8
Single Arm Pushdown
2
5-9 reps
RPE 10
9
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
10
T-Bar Row
1
4-8 reps
RPE 10
11
Reverse Pec Deck
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
3
JM Press (Smith Machine)
2
5-9 reps
RPE 10
4
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Lateral Raise (Machine)
2
5-9 reps
RPE 10
7
Pec Deck (Machine)
2
5-9 reps
RPE 10
8
Single Arm Pushdown
2
5-9 reps
RPE 10
9
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
10
T-Bar Row
1
4-8 reps
RPE 10
11
Reverse Pec Deck
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
3
JM Press (Smith Machine)
2
5-9 reps
RPE 10
4
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Lateral Raise (Machine)
2
5-9 reps
RPE 10
7
Pec Deck (Machine)
2
5-9 reps
RPE 10
8
Single Arm Pushdown
2
5-9 reps
RPE 10
9
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
10
T-Bar Row
1
4-8 reps
RPE 10
11
Reverse Pec Deck
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
3
JM Press (Smith Machine)
2
5-9 reps
RPE 10
4
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Lateral Raise (Machine)
2
5-9 reps
RPE 10
7
Pec Deck (Machine)
2
5-9 reps
RPE 10
8
Single Arm Pushdown
2
5-9 reps
RPE 10
9
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
10
T-Bar Row
1
4-8 reps
RPE 10
11
Reverse Pec Deck
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
3
JM Press (Smith Machine)
2
5-9 reps
RPE 10
4
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Lateral Raise (Machine)
2
5-9 reps
RPE 10
7
Pec Deck (Machine)
2
5-9 reps
RPE 10
8
Single Arm Pushdown
2
5-9 reps
RPE 10
9
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
10
T-Bar Row
1
4-8 reps
RPE 10
11
Reverse Pec Deck
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
3
JM Press (Smith Machine)
2
5-9 reps
RPE 10
4
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Lateral Raise (Machine)
2
5-9 reps
RPE 10
7
Pec Deck (Machine)
2
5-9 reps
RPE 10
8
Single Arm Pushdown
2
5-9 reps
RPE 10
9
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
10
T-Bar Row
1
4-8 reps
RPE 10
11
Reverse Pec Deck
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
3
JM Press (Smith Machine)
2
5-9 reps
RPE 10
4
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Lateral Raise (Machine)
2
5-9 reps
RPE 10
7
Pec Deck (Machine)
2
5-9 reps
RPE 10
8
Single Arm Pushdown
2
5-9 reps
RPE 10
9
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
10
T-Bar Row
1
4-8 reps
RPE 10
11
Reverse Pec Deck
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
3
JM Press (Smith Machine)
2
5-9 reps
RPE 10
4
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Lateral Raise (Machine)
2
5-9 reps
RPE 10
7
Pec Deck (Machine)
2
5-9 reps
RPE 10
8
Single Arm Pushdown
2
5-9 reps
RPE 10
9
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
10
T-Bar Row
1
4-8 reps
RPE 10
11
Reverse Pec Deck
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
3
JM Press (Smith Machine)
2
5-9 reps
RPE 10
4
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Lateral Raise (Machine)
2
5-9 reps
RPE 10
7
Pec Deck (Machine)
2
5-9 reps
RPE 10
8
Single Arm Pushdown
2
5-9 reps
RPE 10
9
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
10
T-Bar Row
1
4-8 reps
RPE 10
11
Reverse Pec Deck
1
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-9 reps
RPE 10
2
Lying Leg Curl
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
1
5-9 reps
RPE 10
6
Standing Calf Raise
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-9 reps
RPE 10
2
Lying Leg Curl
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
1
5-9 reps
RPE 10
6
Standing Calf Raise
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-9 reps
RPE 10
2
Lying Leg Curl
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
1
5-9 reps
RPE 10
6
Standing Calf Raise
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-9 reps
RPE 10
2
Lying Leg Curl
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
1
5-9 reps
RPE 10
6
Standing Calf Raise
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-9 reps
RPE 10
2
Lying Leg Curl
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
1
5-9 reps
RPE 10
6
Standing Calf Raise
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-9 reps
RPE 10
2
Lying Leg Curl
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
1
5-9 reps
RPE 10
6
Standing Calf Raise
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-9 reps
RPE 10
2
Lying Leg Curl
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
1
5-9 reps
RPE 10
6
Standing Calf Raise
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-9 reps
RPE 10
2
Lying Leg Curl
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
1
5-9 reps
RPE 10
6
Standing Calf Raise
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-9 reps
RPE 10
2
Lying Leg Curl
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
1
5-9 reps
RPE 10
6
Standing Calf Raise
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-9 reps
RPE 10
2
Lying Leg Curl
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
1
5-9 reps
RPE 10
6
Standing Calf Raise
2
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
T-Bar Row
1
1
4-8 reps
4-8 reps
RPE 10
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
4
JM Press (Smith Machine)
2
5-9 reps
RPE 10
5
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
6
Pec Deck (Machine)
2
5-9 reps
RPE 10
7
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
8
Lateral Raise (Machine)
2
5-9 reps
RPE 10
9
Single Arm Pushdown
2
5-9 reps
RPE 10
10
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
11
Reverse Pec Deck
1
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
T-Bar Row
1
1
4-8 reps
4-8 reps
RPE 10
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
4
JM Press (Smith Machine)
2
5-9 reps
RPE 10
5
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
6
Pec Deck (Machine)
2
5-9 reps
RPE 10
7
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
8
Lateral Raise (Machine)
2
5-9 reps
RPE 10
9
Single Arm Pushdown
2
5-9 reps
RPE 10
10
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
11
Reverse Pec Deck
1
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
T-Bar Row
1
1
4-8 reps
4-8 reps
RPE 10
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
4
JM Press (Smith Machine)
2
5-9 reps
RPE 10
5
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
6
Pec Deck (Machine)
2
5-9 reps
RPE 10
7
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
8
Lateral Raise (Machine)
2
5-9 reps
RPE 10
9
Single Arm Pushdown
2
5-9 reps
RPE 10
10
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
11
Reverse Pec Deck
1
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
T-Bar Row
1
1
4-8 reps
4-8 reps
RPE 10
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
4
JM Press (Smith Machine)
2
5-9 reps
RPE 10
5
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
6
Pec Deck (Machine)
2
5-9 reps
RPE 10
7
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
8
Lateral Raise (Machine)
2
5-9 reps
RPE 10
9
Single Arm Pushdown
2
5-9 reps
RPE 10
10
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
11
Reverse Pec Deck
1
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
T-Bar Row
1
1
4-8 reps
4-8 reps
RPE 10
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
4
JM Press (Smith Machine)
2
5-9 reps
RPE 10
5
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
6
Pec Deck (Machine)
2
5-9 reps
RPE 10
7
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
8
Lateral Raise (Machine)
2
5-9 reps
RPE 10
9
Single Arm Pushdown
2
5-9 reps
RPE 10
10
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
11
Reverse Pec Deck
1
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
T-Bar Row
1
1
4-8 reps
4-8 reps
RPE 10
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
4
JM Press (Smith Machine)
2
5-9 reps
RPE 10
5
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
6
Pec Deck (Machine)
2
5-9 reps
RPE 10
7
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
8
Lateral Raise (Machine)
2
5-9 reps
RPE 10
9
Single Arm Pushdown
2
5-9 reps
RPE 10
10
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
11
Reverse Pec Deck
1
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
T-Bar Row
1
1
4-8 reps
4-8 reps
RPE 10
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
4
JM Press (Smith Machine)
2
5-9 reps
RPE 10
5
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
6
Pec Deck (Machine)
2
5-9 reps
RPE 10
7
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
8
Lateral Raise (Machine)
2
5-9 reps
RPE 10
9
Single Arm Pushdown
2
5-9 reps
RPE 10
10
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
11
Reverse Pec Deck
1
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
T-Bar Row
1
1
4-8 reps
4-8 reps
RPE 10
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
4
JM Press (Smith Machine)
2
5-9 reps
RPE 10
5
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
6
Pec Deck (Machine)
2
5-9 reps
RPE 10
7
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
8
Lateral Raise (Machine)
2
5-9 reps
RPE 10
9
Single Arm Pushdown
2
5-9 reps
RPE 10
10
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
11
Reverse Pec Deck
1
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
T-Bar Row
1
1
4-8 reps
4-8 reps
RPE 10
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
4
JM Press (Smith Machine)
2
5-9 reps
RPE 10
5
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
6
Pec Deck (Machine)
2
5-9 reps
RPE 10
7
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
8
Lateral Raise (Machine)
2
5-9 reps
RPE 10
9
Single Arm Pushdown
2
5-9 reps
RPE 10
10
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
11
Reverse Pec Deck
1
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
T-Bar Row
1
1
4-8 reps
4-8 reps
RPE 10
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
4
JM Press (Smith Machine)
2
5-9 reps
RPE 10
5
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
6
Pec Deck (Machine)
2
5-9 reps
RPE 10
7
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
8
Lateral Raise (Machine)
2
5-9 reps
RPE 10
9
Single Arm Pushdown
2
5-9 reps
RPE 10
10
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
11
Reverse Pec Deck
1
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
5-9 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
3
Single Arm Pushdown
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Lateral Raise (Machine)
2
5-9 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
7
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
8
Pec Deck (Machine)
2
5-9 reps
RPE 10
9
T-Bar Row
1
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
5-9 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
3
Single Arm Pushdown
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Lateral Raise (Machine)
2
5-9 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
7
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
8
Pec Deck (Machine)
2
5-9 reps
RPE 10
9
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
10
T-Bar Row
1
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
5-9 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
3
Single Arm Pushdown
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Lateral Raise (Machine)
2
5-9 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
7
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
8
Pec Deck (Machine)
2
5-9 reps
RPE 10
9
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
10
T-Bar Row
1
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
5-9 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
3
Single Arm Pushdown
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Lateral Raise (Machine)
2
5-9 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
7
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
8
Pec Deck (Machine)
2
5-9 reps
RPE 10
9
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
10
T-Bar Row
1
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
5-9 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
3
Single Arm Pushdown
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Lateral Raise (Machine)
2
5-9 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
7
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
8
Pec Deck (Machine)
2
5-9 reps
RPE 10
9
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
10
T-Bar Row
1
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
5-9 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
3
Single Arm Pushdown
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Lateral Raise (Machine)
2
5-9 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
7
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
8
Pec Deck (Machine)
2
5-9 reps
RPE 10
9
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
10
T-Bar Row
1
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
5-9 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
3
Single Arm Pushdown
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Lateral Raise (Machine)
2
5-9 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
7
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
8
Pec Deck (Machine)
2
5-9 reps
RPE 10
9
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
10
T-Bar Row
1
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
5-9 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
3
Single Arm Pushdown
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Lateral Raise (Machine)
2
5-9 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
7
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
8
Pec Deck (Machine)
2
5-9 reps
RPE 10
9
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
10
T-Bar Row
1
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
5-9 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
3
Single Arm Pushdown
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Lateral Raise (Machine)
2
5-9 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
7
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
8
Pec Deck (Machine)
2
5-9 reps
RPE 10
9
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
10
T-Bar Row
1
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
5-9 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
5-9 reps
RPE 10
3
Single Arm Pushdown
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Lateral Raise (Machine)
2
5-9 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
7
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
8
Pec Deck (Machine)
2
5-9 reps
RPE 10
9
Lat Pulldown (Single Arm)
2
5-9 reps
RPE 10
10
T-Bar Row
1
4-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-9 reps
RPE 10
2
Lying Leg Curl
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
1
5-9 reps
RPE 10
6
Standing Calf Raise
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-9 reps
RPE 10
2
Lying Leg Curl
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
1
5-9 reps
RPE 10
6
Standing Calf Raise
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-9 reps
RPE 10
2
Lying Leg Curl
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
1
5-9 reps
RPE 10
6
Standing Calf Raise
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-9 reps
RPE 10
2
Lying Leg Curl
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
1
5-9 reps
RPE 10
6
Standing Calf Raise
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-9 reps
RPE 10
2
Lying Leg Curl
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
1
5-9 reps
RPE 10
6
Standing Calf Raise
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-9 reps
RPE 10
2
Lying Leg Curl
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
1
5-9 reps
RPE 10
6
Standing Calf Raise
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-9 reps
RPE 10
2
Lying Leg Curl
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
1
5-9 reps
RPE 10
6
Standing Calf Raise
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-9 reps
RPE 10
2
Lying Leg Curl
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
1
5-9 reps
RPE 10
6
Standing Calf Raise
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-9 reps
RPE 10
2
Lying Leg Curl
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
1
5-9 reps
RPE 10
6
Standing Calf Raise
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-9 reps
RPE 10
2
Lying Leg Curl
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
1
5-9 reps
RPE 10
6
Standing Calf Raise
2
5-9 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
5-9 Reps
@10
2
Wide Grip Lat Pulldown
2 Sets
5-9 Reps
@10
3
JM Press (Smith Machine)
2 Sets
5-9 Reps
@10
4
Seated Military Press (Smith Machine)
2 Sets
5-9 Reps
@10
5
Preacher Curl (Dumbbell)
2 Sets
5-9 Reps
@10
6
Lateral Raise (Machine)
2 Sets
5-9 Reps
@10
7
Pec Deck (Machine)
2 Sets
5-9 Reps
@10
8
Single Arm Pushdown
2 Sets
5-9 Reps
@10
9
Lat Pulldown (Single Arm)
2 Sets
5-9 Reps
@10
10
T-Bar Row
1 Set
4-8 Reps
@10
11
Reverse Pec Deck
1 Set
5-9 Reps
@10
Day 3
1
Wide Grip Lat Pulldown
2 Sets
5-9 Reps
@10
2
T-Bar Row
1 Set
1 Set
4-8 Reps
4-8 Reps
@10
@8
3
Incline Bench Press (Smith Machine)
2 Sets
5-9 Reps
@10
4
JM Press (Smith Machine)
2 Sets
5-9 Reps
@10
5
Seated Military Press (Smith Machine)
2 Sets
5-9 Reps
@10
6
Pec Deck (Machine)
2 Sets
5-9 Reps
@10
7
Lat Pulldown (Single Arm)
2 Sets
5-9 Reps
@10
8
Lateral Raise (Machine)
2 Sets
5-9 Reps
@10
9
Single Arm Pushdown
2 Sets
5-9 Reps
@10
10
Preacher Curl (Dumbbell)
2 Sets
5-9 Reps
@10
11
Reverse Pec Deck
1 Set
5-9 Reps
@10
Day 2
1
Leg Press (45 Degrees)
2 Sets
5-9 Reps
@10
2
Lying Leg Curl
2 Sets
5-9 Reps
@10
3
Leg Extension
2 Sets
5-9 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
5-9 Reps
@10
5
Hip Adductor (Machine)
1 Set
5-9 Reps
@10
6
Standing Calf Raise
2 Sets
5-9 Reps
@10
Day 5
1
Leg Press (45 Degrees)
2 Sets
5-9 Reps
@10
2
Lying Leg Curl
2 Sets
5-9 Reps
@10
3
Leg Extension
2 Sets
5-9 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
5-9 Reps
@10
5
Hip Adductor (Machine)
1 Set
5-9 Reps
@10
6
Standing Calf Raise
2 Sets
5-9 Reps
@10
Day 4
1
JM Press (Smith Machine)
2 Sets
5-9 Reps
@10
2
Seated Military Press (Smith Machine)
2 Sets
5-9 Reps
@10
3
Single Arm Pushdown
2 Sets
5-9 Reps
@10
4
Preacher Curl (Dumbbell)
2 Sets
5-9 Reps
@10
5
Lateral Raise (Machine)
2 Sets
5-9 Reps
@10
6
Incline Bench Press (Smith Machine)
2 Sets
5-9 Reps
@10
7
Lat Pulldown (Single Arm)
2 Sets
5-9 Reps
@10
8
Pec Deck (Machine)
2 Sets
5-9 Reps
@10
9
T-Bar Row
1 Set
4-8 Reps
@10