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BoostcampPNG

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
    Mar 31, 2025 04:25
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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
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