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BoostcampPNG

Future Trunks Upper Lower Special

by Joseph Roxas
2 athletes joined

Program Description

This is an upper lower program for a novice who has already some base knowledge of the gym and looking for a low-moderate volume program that is efficient for the busy individual and workouts can be completed in 45-60 minutes. Starting week 7 the volume ramps up and so does the intensity. If the volume is too much please repeat weeks 1-6.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 29, 2025 04:19
  • Last Edited
    Jun 26, 2025 04:17

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.4%
Hamstrings
11.2%
Triceps
9%
Calves
7.7%
Glutes
7.4%
Middle Delts
7.3%
Biceps
7.3%
Lats
7%
Front Delts
6.9%
Upper Back
6.5%
Chest
6.4%
Lower Back
2.9%
Adductors
2.6%
Abs
2.6%
Forearms
1.4%
Rear Delts
0.9%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Seated Row (Cable)
2
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Chest Fly (Machine)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
12-15 reps
RPE 9.5
RPE 9.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 9
6
Hammer Curl
2
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Chest Fly (Machine)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
12-15 reps
RPE 9.5
RPE 9.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 9
6
Hammer Curl
2
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Chest Fly (Machine)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
12-15 reps
RPE 9.5
RPE 9.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 9
6
Hammer Curl
2
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Chest Fly (Machine)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
12-15 reps
RPE 9.5
RPE 9.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 9
6
Hammer Curl
2
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Chest Fly (Machine)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
12-15 reps
RPE 9.5
RPE 9.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 9
6
Hammer Curl
2
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Chest Fly (Machine)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-10 reps
12-15 reps
RPE 9.5
RPE 9.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 9
6
Hammer Curl
2
8-12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
6-10 reps
RPE 9.5
2
Pendlay Row
3
8-10 reps
RPE 9.5
3
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
4
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
5A
Spider Curl
2
8-12 reps
RPE 9.5
5B
Hammer Curl
2
10-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
6-10 reps
RPE 9.5
2
Pendlay Row
3
8-10 reps
RPE 9.5
3
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
4
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
5A
Spider Curl
2
8-12 reps
RPE 9.5
5B
Hammer Curl
2
10-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
6-10 reps
RPE 9.5
2
Pendlay Row
3
8-10 reps
RPE 9.5
3
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
4
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
5A
Spider Curl
2
8-12 reps
RPE 9.5
5B
Hammer Curl
2
10-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
6-10 reps
RPE 9.5
2
Pendlay Row
3
8-10 reps
RPE 9.5
3
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
4
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
5A
Spider Curl
2
8-12 reps
RPE 9.5
5B
Hammer Curl
2
10-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
6-10 reps
RPE 9.5
2
Pendlay Row
3
8-10 reps
RPE 9.5
3
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
4
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
5A
Spider Curl
2
8-12 reps
RPE 9.5
5B
Hammer Curl
2
10-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
6-10 reps
RPE 9.5
2
Pendlay Row
3
8-10 reps
RPE 9.5
3
Lateral Raise (Machine)
3
12-15 reps
RPE 9.5
4
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
5A
Spider Curl
2
8-12 reps
RPE 9.5
5B
Hammer Curl
2
10-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
RPE 8.5
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
RPE 8.5
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
RPE 8.5
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
RPE 8.5
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
RPE 8.5
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-15 reps
RPE 8.5
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 9
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 8.5
2
Leg Press (45 Degrees)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Squat (Barbell)
3
8-10 reps
RPE 10
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 8.5
2
Leg Press (45 Degrees)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Squat (Barbell)
3
8-10 reps
RPE 10
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 8.5
2
Leg Press (45 Degrees)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Squat (Barbell)
3
8-10 reps
RPE 10
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 8.5
2
Leg Press (45 Degrees)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Squat (Barbell)
3
8-10 reps
RPE 10
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 8.5
2
Leg Press (45 Degrees)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Squat (Barbell)
3
8-10 reps
RPE 10
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 8.5
2
Leg Press (45 Degrees)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Squat (Barbell)
3
8-10 reps
RPE 10
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
High Row
2
10-15 reps
RPE 9
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
High Row
2
10-15 reps
RPE 9
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
High Row
2
10-15 reps
RPE 9
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
High Row
2
10-15 reps
RPE 9
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
High Row
2
10-15 reps
RPE 9
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
High Row
2
10-15 reps
RPE 9
5
Dip (Bodyweight)
2
AMRAP
RPE 10
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
15-20 reps
RPE 10
RPE 10
2
Lat Pulldown
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pullover (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 10
RPE 10
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Tricep Extension (Barbell)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
15-20 reps
RPE 10
RPE 10
2
Lat Pulldown
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pullover (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 10
RPE 10
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Tricep Extension (Barbell)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
15-20 reps
RPE 10
RPE 10
2
Lat Pulldown
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pullover (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 10
RPE 10
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Tricep Extension (Barbell)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
15-20 reps
RPE 10
RPE 10
2
Lat Pulldown
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pullover (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 10
RPE 10
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Tricep Extension (Barbell)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
15-20 reps
RPE 10
RPE 10
2
Lat Pulldown
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pullover (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 10
RPE 10
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Tricep Extension (Barbell)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8-12 reps
15-20 reps
RPE 10
RPE 10
2
Lat Pulldown
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Pullover (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 10
RPE 10
RPE 10
5A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5B
Tricep Extension (Barbell)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9.5
3
Lying Leg Curl
2
8-12 reps
RPE 9.5
4
Single Leg Press
2
15-20 reps
RPE 9.5
5
Standing Calf Raise
4
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9.5
3
Lying Leg Curl
2
8-12 reps
RPE 9.5
4
Single Leg Press
2
15-20 reps
RPE 9.5
5
Standing Calf Raise
4
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9.5
3
Lying Leg Curl
2
8-12 reps
RPE 9.5
4
Single Leg Press
2
15-20 reps
RPE 9.5
5
Standing Calf Raise
4
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9.5
3
Lying Leg Curl
2
8-12 reps
RPE 9.5
4
Single Leg Press
2
15-20 reps
RPE 9.5
5
Standing Calf Raise
4
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9.5
3
Lying Leg Curl
2
8-12 reps
RPE 9.5
4
Single Leg Press
2
15-20 reps
RPE 9.5
5
Standing Calf Raise
4
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9.5
3
Lying Leg Curl
2
8-12 reps
RPE 9.5
4
Single Leg Press
2
15-20 reps
RPE 9.5
5
Standing Calf Raise
4
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
4
Walking Lunge
2
20+ reps
RPE 10
5
Seated Calf Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
4
Walking Lunge
2
20+ reps
RPE 10
5
Seated Calf Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
4
Walking Lunge
2
20+ reps
RPE 10
5
Seated Calf Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
4
Walking Lunge
2
20+ reps
RPE 10
5
Seated Calf Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
4
Walking Lunge
2
20+ reps
RPE 10
5
Seated Calf Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
4
Walking Lunge
2
20+ reps
RPE 10
5
Seated Calf Raise
3
10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Seated Row (Cable)
2 Sets
8-12 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
3
Chest Fly (Machine)
1 Set
1 Set
12-20 Reps
12-20 Reps
@9
@10
4
Lat Pulldown
1 Set
1 Set
8-10 Reps
12-15 Reps
@9.5
@9.5
5
Preacher Curl (Barbell)
2 Sets
10-15 Reps
@9
6
Hammer Curl
2 Sets
8-12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
@9.5
Day 2
1
Leg Curl
2 Sets
12-15 Reps
@8.5
2
Hack Squat
2 Sets
6-10 Reps
@9.5
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@9
4
Leg Extension
2 Sets
10-12 Reps
@9
5
Seated Calf Raise
4 Sets
10-20 Reps
@9
Day 3
1
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@9.5
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
4
High Row
2 Sets
10-15 Reps
@9
5
Dip (Bodyweight)
2 Sets
AMRAP
@10
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@10
Day 4
1
Leg Extension
2 Sets
12-15 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9.5
3
Lying Leg Curl
2 Sets
8-12 Reps
@9.5
4
Single Leg Press
2 Sets
15-20 Reps
@9.5
5
Standing Calf Raise
4 Sets
10-20 Reps
@9.5