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Simple U/L

by Carl Karlsson
1 athletes joined

Program Description

This program is designed to maximize hypertrophy and minimize fatigue by combining: - High frequency (each muscle group trained 2x per week) - Low to moderate volume (2–3 high-effort sets per exercise) - Efficient session structure that supports recovery and strength retention from session to session. By targeting muscles multiple times per week with manageable workloads, this split stimulates consistent growth signals without overwhelming your recovery capacity. Whether you're cutting to get lean or simply looking for a smart, sustainable hypertrophy-focused routine, this program balances intensity, frequency, and recovery to keep you progressing without burnout.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 25, 2025 09:55
  • Last Edited
    Jun 25, 2025 11:18
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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 (Smith Machine)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Arm Cross Body Triceps Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Tricep Pushdowns
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Mundy Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Arm Cross Body Triceps Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Tricep Pushdowns
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Mundy Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Arm Cross Body Triceps Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Tricep Pushdowns
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Mundy Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Arm Cross Body Triceps Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Tricep Pushdowns
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Mundy Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Arm Cross Body Triceps Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Tricep Pushdowns
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Mundy Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Arm Cross Body Triceps Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Tricep Pushdowns
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Mundy Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Arm Cross Body Triceps Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Tricep Pushdowns
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Mundy Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Arm Cross Body Triceps Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Tricep Pushdowns
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Mundy Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Arm Cross Body Triceps Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Tricep Pushdowns
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Mundy Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Arm Cross Body Triceps Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Tricep Pushdowns
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Mundy Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Arm Cross Body Triceps Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Tricep Pushdowns
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Mundy Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Arm Cross Body Triceps Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Tricep Pushdowns
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Mundy Curl
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
4
Seated Hamstring Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Arm Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Arm Rear Delt Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Mundy Curl
2
6-8 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Arm Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Arm Rear Delt Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Mundy Curl
2
6-8 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Arm Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Arm Rear Delt Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Mundy Curl
2
6-8 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Arm Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Arm Rear Delt Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Mundy Curl
2
6-8 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Arm Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Arm Rear Delt Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Mundy Curl
2
6-8 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Arm Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Arm Rear Delt Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Mundy Curl
2
6-8 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Arm Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Arm Rear Delt Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Mundy Curl
2
6-8 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Arm Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Arm Rear Delt Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Mundy Curl
2
6-8 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Arm Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Arm Rear Delt Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Mundy Curl
2
6-8 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Arm Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Arm Rear Delt Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Mundy Curl
2
6-8 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Arm Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Arm Rear Delt Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Mundy Curl
2
6-8 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Arm Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Arm Rear Delt Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Mundy Curl
2
6-8 reps
RPE 9
7
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 9
2
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 9
2
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 9
2
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 9
2
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 9
2
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 9
2
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 9
2
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 9
2
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 9
2
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 9
2
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 9
2
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 9
2
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@9
2
Chest Fly (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Lateral Raise (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Lat Pulldown
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Single Arm Cross Body Triceps Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Seated Tricep Pushdowns
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
7
Mundy Curl
2 Sets
6-8 Reps
@9
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@9
2
Hip Adductor (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@9
4
Seated Hamstring Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Calf Raise (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Hanging Leg Raise
2 Sets
8-10 Reps
-
Day 3
1
Chest Press (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
T-Bar Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Single Arm Row (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Lateral Raise (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Single Arm Rear Delt Cable Fly
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Mundy Curl
2 Sets
6-8 Reps
@9
7
Hammer Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 4
1
Leg Press
2 Sets
6-8 Reps
@9
2
Hip Adductor (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@9
5
Standing Calf Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Cable Crunch
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10