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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
    Jul 27, 2025 08:18
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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
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