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UpperLower Shoulder&Arms Focussed Program

by Kaushik R.

Program Description

Program that focusses on building shoulder and arms

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 31, 2025 04:23
  • Last Edited
    Jun 18, 2025 07:49

Summary

Elevate your upper body strength with this comprehensive 16-week UpperLower Shoulder & Arms Focused Program. Designed for four days a week, you'll target key muscle groups through a mix of compound and isolation exercises, including seated shoulder presses, lat pulldowns, and incline curls. Each session is structured to maximize intensity and volume, ensuring you build both strength and muscle definition. Whether you're looking to enhance your physique or improve your lifting performance, this program is your roadmap to success. Get ready to push your limits and achieve your fitness goals!
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Seated Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Seated Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Seated Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Seated Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Seated Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Seated Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Seated Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Seated Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Seated Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Seated Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Seated Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Seated Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Seated Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Seated Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Seated Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Seated Calf Raise
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9
5
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9
5
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9
5
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9
5
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9
5
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9
5
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9
5
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9
5
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9
5
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9
5
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9
5
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9
5
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9
5
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9
5
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9
5
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9
5
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@8
3
Chest Press (Machine)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@9
6
Overhead Tricep Extension (Cable)
4 Sets
12-15 Reps
@9
Day 2
1
Hack Squat
2 Sets
8-12 Reps
@9
2
Lying Leg Curl
2 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
10-12 Reps
@9
4
Seated Calf Raise
3 Sets
12-15 Reps
@9
Day 3
1
Overhead Press (Machine)
3 Sets
8-12 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
3
Pec Deck (Machine)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@9
5
Preacher Curl (Barbell)
4 Sets
12-15 Reps
@9
6
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@9
Day 4
1
Stiff Leg Deadlift
2 Sets
6-8 Reps
@9
2
Leg Press
2 Sets
8-12 Reps
@9
3
Lying Leg Curl
3 Sets
10-12 Reps
@9
4
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@9