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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
    Jun 30, 2025 12:18
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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