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Upper lower by Niklaus

by Niklaus G.

Program Description

Begginers upper lower with 3 days of rest

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 27, 2025 07:59
  • Last Edited
    Aug 03, 2025 03:26

Summary

Transform your physique with "Upper Lower by Niklaus," an 18-week program designed for dedicated lifters ready to elevate their training. With four days of focused workouts each week, you'll target both upper and lower body muscle groups, incorporating a variety of exercises like squats, deadlifts, and bench presses. This program emphasizes progressive overload and optimal recovery, ensuring you build strength and muscle effectively. Perfect for those looking to maximize their gym time and achieve impressive results!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.1%
Middle Delts
10.6%
Quadriceps
10.3%
Upper Back
8.8%
Hamstrings
8.6%
Biceps
8.5%
Triceps
7.7%
Lats
7.6%
Chest
6.8%
Abs
6.3%
Glutes
5.9%
Calves
2.3%
Lower Back
1.8%
Forearms
0.9%
Adductors
0.9%
Rear Delts
0.6%
Abductors
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Upright Row (Barbell)
4
8 reps
RPE 7
8
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Upright Row (Barbell)
4
8 reps
RPE 7
8
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Upright Row (Barbell)
4
8 reps
RPE 7
8
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Upright Row (Barbell)
4
8 reps
RPE 7
8
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Upright Row (Barbell)
4
8 reps
RPE 7
8
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Upright Row (Barbell)
4
8 reps
RPE 7
8
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Upright Row (Barbell)
4
8 reps
RPE 7
8
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Upright Row (Barbell)
4
8 reps
RPE 7
8
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Upright Row (Barbell)
4
8 reps
RPE 7
8
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Upright Row (Barbell)
4
8 reps
RPE 7
8
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Upright Row (Barbell)
4
8 reps
RPE 7
8
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Upright Row (Barbell)
4
8 reps
RPE 7
8
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Upright Row (Barbell)
4
8 reps
RPE 7
8
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Upright Row (Barbell)
4
8 reps
RPE 7
8
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Upright Row (Barbell)
4
8 reps
RPE 7
8
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Upright Row (Barbell)
4
8 reps
RPE 7
8
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Upright Row (Barbell)
4
8 reps
RPE 7
8
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Upright Row (Barbell)
4
8 reps
RPE 7
8
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Standing Calf Raise
3
8 reps
RPE 7
5
Hanging Leg Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Standing Calf Raise
3
8 reps
RPE 7
5
Hanging Leg Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Standing Calf Raise
3
8 reps
RPE 7
5
Hanging Leg Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Standing Calf Raise
3
8 reps
RPE 7
5
Hanging Leg Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Standing Calf Raise
3
8 reps
RPE 7
5
Hanging Leg Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Standing Calf Raise
3
8 reps
RPE 7
5
Hanging Leg Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Standing Calf Raise
3
8 reps
RPE 7
5
Hanging Leg Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Standing Calf Raise
3
8 reps
RPE 7
5
Hanging Leg Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Standing Calf Raise
3
8 reps
RPE 7
5
Hanging Leg Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Standing Calf Raise
3
8 reps
RPE 7
5
Hanging Leg Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Standing Calf Raise
3
8 reps
RPE 7
5
Hanging Leg Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Standing Calf Raise
3
8 reps
RPE 7
5
Hanging Leg Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Standing Calf Raise
3
8 reps
RPE 7
5
Hanging Leg Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Standing Calf Raise
3
8 reps
RPE 7
5
Hanging Leg Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Standing Calf Raise
3
8 reps
RPE 7
5
Hanging Leg Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Standing Calf Raise
3
8 reps
RPE 7
5
Hanging Leg Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Standing Calf Raise
3
8 reps
RPE 7
5
Hanging Leg Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Standing Calf Raise
3
8 reps
RPE 7
5
Hanging Leg Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Incline Chest Press (Machine)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
6 reps
RPE 10
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Incline Chest Press (Machine)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
6 reps
RPE 10
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Incline Chest Press (Machine)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
6 reps
RPE 10
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Incline Chest Press (Machine)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
6 reps
RPE 10
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Incline Chest Press (Machine)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
6 reps
RPE 10
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Incline Chest Press (Machine)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
6 reps
RPE 10
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Incline Chest Press (Machine)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
6 reps
RPE 10
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Incline Chest Press (Machine)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
6 reps
RPE 10
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Incline Chest Press (Machine)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
6 reps
RPE 10
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Incline Chest Press (Machine)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
6 reps
RPE 10
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Incline Chest Press (Machine)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
6 reps
RPE 10
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Incline Chest Press (Machine)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
6 reps
RPE 10
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Incline Chest Press (Machine)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
6 reps
RPE 10
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Incline Chest Press (Machine)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
6 reps
RPE 10
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Incline Chest Press (Machine)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
6 reps
RPE 10
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Incline Chest Press (Machine)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
6 reps
RPE 10
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Incline Chest Press (Machine)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
6 reps
RPE 10
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Incline Chest Press (Machine)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
6 reps
RPE 10
4
Seated Row (Machine)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
RPE 7
2
Lying Leg Curl
3
10 reps
RPE 7
3
Single Leg Press
3
8 reps
RPE 7
4
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
RPE 7
2
Lying Leg Curl
3
10 reps
RPE 7
3
Single Leg Press
3
8 reps
RPE 7
4
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
RPE 7
2
Lying Leg Curl
3
10 reps
RPE 7
3
Single Leg Press
3
8 reps
RPE 7
4
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
RPE 7
2
Lying Leg Curl
3
10 reps
RPE 7
3
Single Leg Press
3
8 reps
RPE 7
4
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
RPE 7
2
Lying Leg Curl
3
10 reps
RPE 7
3
Single Leg Press
3
8 reps
RPE 7
4
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
RPE 7
2
Lying Leg Curl
3
10 reps
RPE 7
3
Single Leg Press
3
8 reps
RPE 7
4
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
RPE 7
2
Lying Leg Curl
3
10 reps
RPE 7
3
Single Leg Press
3
8 reps
RPE 7
4
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
RPE 7
2
Lying Leg Curl
3
10 reps
RPE 7
3
Single Leg Press
3
8 reps
RPE 7
4
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
RPE 7
2
Lying Leg Curl
3
10 reps
RPE 7
3
Single Leg Press
3
8 reps
RPE 7
4
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
RPE 7
2
Lying Leg Curl
3
10 reps
RPE 7
3
Single Leg Press
3
8 reps
RPE 7
4
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
RPE 7
2
Lying Leg Curl
3
10 reps
RPE 7
3
Single Leg Press
3
8 reps
RPE 7
4
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
RPE 7
2
Lying Leg Curl
3
10 reps
RPE 7
3
Single Leg Press
3
8 reps
RPE 7
4
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
RPE 7
2
Lying Leg Curl
3
10 reps
RPE 7
3
Single Leg Press
3
8 reps
RPE 7
4
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
RPE 7
2
Lying Leg Curl
3
10 reps
RPE 7
3
Single Leg Press
3
8 reps
RPE 7
4
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
RPE 7
2
Lying Leg Curl
3
10 reps
RPE 7
3
Single Leg Press
3
8 reps
RPE 7
4
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
RPE 7
2
Lying Leg Curl
3
10 reps
RPE 7
3
Single Leg Press
3
8 reps
RPE 7
4
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
RPE 7
2
Lying Leg Curl
3
10 reps
RPE 7
3
Single Leg Press
3
8 reps
RPE 7
4
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
RPE 7
2
Lying Leg Curl
3
10 reps
RPE 7
3
Single Leg Press
3
8 reps
RPE 7
4
Abs Crunch (Weighted)
3
12 reps
RPE 10
Week 1
1 / 18 Weeks
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@7
2
Romanian Deadlift (Dumbbell)
3 Sets
6 Reps
@7
3
Leg Press
3 Sets
8 Reps
@7
4
Standing Calf Raise
3 Sets
8 Reps
@7
5
Hanging Leg Raise
3 Sets
8 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
2
Chest Fly (Machine)
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8.5
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
7
Upright Row (Barbell)
4 Sets
8 Reps
@7
8
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@7
Day 3
1
Overhead Press (Barbell)
3 Sets
5 Reps
@8
2
Incline Chest Press (Machine)
3 Sets
8 Reps
@7
3
Pull-Up (Bodyweight)
3 Sets
6 Reps
@10
4
Seated Row (Machine)
3 Sets
8 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
Day 4
1
Leg Extension
4 Sets
8 Reps
@7
2
Lying Leg Curl
3 Sets
10 Reps
@7
3
Single Leg Press
3 Sets
8 Reps
@7
4
Abs Crunch (Weighted)
3 Sets
12 Reps
@10