logo
BoostcampPNG

UL Progression 4.0

by BeastLevrone

Program Description

This program is designed to build lean muscle mass with minimal fat gain using a structured upper-lower training split. It combines progressive overload, balanced volume, and evidence-based rep ranges tailored to each muscle group for optimal hypertrophy. Whether you’re cutting or lean bulking, the goal is to maximize growth efficiently while minimizing fatigue and recovery issues.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 29, 2025 06:06
  • Last Edited
    Jun 30, 2025 07:38
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
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
High Row
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-8 reps
12-15 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Abs Crunch (Machine)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
High Row
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-8 reps
12-15 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Abs Crunch (Machine)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
High Row
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-8 reps
12-15 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Abs Crunch (Machine)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
High Row
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-8 reps
12-15 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Abs Crunch (Machine)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
High Row
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-8 reps
12-15 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Abs Crunch (Machine)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
High Row
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-8 reps
12-15 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Abs Crunch (Machine)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
High Row
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-8 reps
12-15 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Abs Crunch (Machine)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
High Row
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-8 reps
12-15 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Abs Crunch (Machine)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
High Row
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-8 reps
12-15 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Abs Crunch (Machine)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
High Row
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-8 reps
12-15 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Abs Crunch (Machine)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
High Row
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-8 reps
12-15 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Abs Crunch (Machine)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
High Row
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-8 reps
12-15 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Abs Crunch (Machine)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
High Row
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-8 reps
12-15 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Abs Crunch (Machine)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
High Row
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-8 reps
12-15 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Abs Crunch (Machine)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
High Row
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-8 reps
12-15 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Abs Crunch (Machine)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
High Row
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-8 reps
12-15 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Abs Crunch (Machine)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
High Row
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-8 reps
12-15 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Abs Crunch (Machine)
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
High Row
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
6-8 reps
12-15 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
7
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
8
Abs Crunch (Machine)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
10-15 reps
RPE 10
RPE 10
2
Pendulum Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6-8 reps
RPE 10
5
Hyperextension
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
10-15 reps
RPE 10
RPE 10
2
Pendulum Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6-8 reps
RPE 10
5
Hyperextension
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
10-15 reps
RPE 10
RPE 10
2
Pendulum Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6-8 reps
RPE 10
5
Hyperextension
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
10-15 reps
RPE 10
RPE 10
2
Pendulum Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6-8 reps
RPE 10
5
Hyperextension
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
10-15 reps
RPE 10
RPE 10
2
Pendulum Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6-8 reps
RPE 10
5
Hyperextension
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
10-15 reps
RPE 10
RPE 10
2
Pendulum Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6-8 reps
RPE 10
5
Hyperextension
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
10-15 reps
RPE 10
RPE 10
2
Pendulum Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6-8 reps
RPE 10
5
Hyperextension
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
10-15 reps
RPE 10
RPE 10
2
Pendulum Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6-8 reps
RPE 10
5
Hyperextension
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
10-15 reps
RPE 10
RPE 10
2
Pendulum Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6-8 reps
RPE 10
5
Hyperextension
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
10-15 reps
RPE 10
RPE 10
2
Pendulum Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6-8 reps
RPE 10
5
Hyperextension
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
10-15 reps
RPE 10
RPE 10
2
Pendulum Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6-8 reps
RPE 10
5
Hyperextension
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
10-15 reps
RPE 10
RPE 10
2
Pendulum Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6-8 reps
RPE 10
5
Hyperextension
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
10-15 reps
RPE 10
RPE 10
2
Pendulum Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6-8 reps
RPE 10
5
Hyperextension
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
10-15 reps
RPE 10
RPE 10
2
Pendulum Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6-8 reps
RPE 10
5
Hyperextension
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
10-15 reps
RPE 10
RPE 10
2
Pendulum Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6-8 reps
RPE 10
5
Hyperextension
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
10-15 reps
RPE 10
RPE 10
2
Pendulum Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6-8 reps
RPE 10
5
Hyperextension
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
10-15 reps
RPE 10
RPE 10
2
Pendulum Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6-8 reps
RPE 10
5
Hyperextension
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
10-15 reps
RPE 10
RPE 10
2
Pendulum Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6-8 reps
RPE 10
5
Hyperextension
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 10
2
Kelso Shrug
2
6-8 reps
RPE 10
3
Single Arm Row (Cable)
2
6-8 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Machine)
2
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
9
Bicep Curl (Cable)
2
6-8 reps
RPE 10
10
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 10
2
Kelso Shrug
2
6-8 reps
RPE 10
3
Single Arm Row (Cable)
2
6-8 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Machine)
2
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
9
Bicep Curl (Cable)
2
6-8 reps
RPE 10
10
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 10
2
Kelso Shrug
2
6-8 reps
RPE 10
3
Single Arm Row (Cable)
2
6-8 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Machine)
2
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
9
Bicep Curl (Cable)
2
6-8 reps
RPE 10
10
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 10
2
Kelso Shrug
2
6-8 reps
RPE 10
3
Single Arm Row (Cable)
2
6-8 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Machine)
2
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
9
Bicep Curl (Cable)
2
6-8 reps
RPE 10
10
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 10
2
Kelso Shrug
2
6-8 reps
RPE 10
3
Single Arm Row (Cable)
2
6-8 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Machine)
2
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
9
Bicep Curl (Cable)
2
6-8 reps
RPE 10
10
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 10
2
Kelso Shrug
2
6-8 reps
RPE 10
3
Single Arm Row (Cable)
2
6-8 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Machine)
2
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
9
Bicep Curl (Cable)
2
6-8 reps
RPE 10
10
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 10
2
Kelso Shrug
2
6-8 reps
RPE 10
3
Single Arm Row (Cable)
2
6-8 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Machine)
2
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
9
Bicep Curl (Cable)
2
6-8 reps
RPE 10
10
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 10
2
Kelso Shrug
2
6-8 reps
RPE 10
3
Single Arm Row (Cable)
2
6-8 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Machine)
2
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
9
Bicep Curl (Cable)
2
6-8 reps
RPE 10
10
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 10
2
Kelso Shrug
2
6-8 reps
RPE 10
3
Single Arm Row (Cable)
2
6-8 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Machine)
2
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
9
Bicep Curl (Cable)
2
6-8 reps
RPE 10
10
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 10
2
Kelso Shrug
2
6-8 reps
RPE 10
3
Single Arm Row (Cable)
2
6-8 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Machine)
2
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
9
Bicep Curl (Cable)
2
6-8 reps
RPE 10
10
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 10
2
Kelso Shrug
2
6-8 reps
RPE 10
3
Single Arm Row (Cable)
2
6-8 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Machine)
2
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
9
Bicep Curl (Cable)
2
6-8 reps
RPE 10
10
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 10
2
Kelso Shrug
2
6-8 reps
RPE 10
3
Single Arm Row (Cable)
2
6-8 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Machine)
2
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
9
Bicep Curl (Cable)
2
6-8 reps
RPE 10
10
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 10
2
Kelso Shrug
2
6-8 reps
RPE 10
3
Single Arm Row (Cable)
2
6-8 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Machine)
2
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
9
Bicep Curl (Cable)
2
6-8 reps
RPE 10
10
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 10
2
Kelso Shrug
2
6-8 reps
RPE 10
3
Single Arm Row (Cable)
2
6-8 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Machine)
2
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
9
Bicep Curl (Cable)
2
6-8 reps
RPE 10
10
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 10
2
Kelso Shrug
2
6-8 reps
RPE 10
3
Single Arm Row (Cable)
2
6-8 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Machine)
2
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
9
Bicep Curl (Cable)
2
6-8 reps
RPE 10
10
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 10
2
Kelso Shrug
2
6-8 reps
RPE 10
3
Single Arm Row (Cable)
2
6-8 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Machine)
2
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
9
Bicep Curl (Cable)
2
6-8 reps
RPE 10
10
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 10
2
Kelso Shrug
2
6-8 reps
RPE 10
3
Single Arm Row (Cable)
2
6-8 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Machine)
2
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
9
Bicep Curl (Cable)
2
6-8 reps
RPE 10
10
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 10
2
Kelso Shrug
2
6-8 reps
RPE 10
3
Single Arm Row (Cable)
2
6-8 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
5
Lateral Raise (Machine)
2
1
6-8 reps
10-15 reps
RPE 10
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
9
Bicep Curl (Cable)
2
6-8 reps
RPE 10
10
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
12-18 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
12-18 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
12-18 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
12-18 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
12-18 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
12-18 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
12-18 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
12-18 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
12-18 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
12-18 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
12-18 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
12-18 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
12-18 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
12-18 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
12-18 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
12-18 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
12-18 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Hip Thrust (Machine)
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
12-18 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
3
6-8 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@10
2
Pec Deck (Machine)
2 Sets
6-8 Reps
@10
3
Barbell Row
2 Sets
6-8 Reps
@10
4
High Row
2 Sets
6-8 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
6-8 Reps
12-15 Reps
@10
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
7
Preacher Curl (Dumbbell)
2 Sets
6-8 Reps
@10
8
Abs Crunch (Machine)
3 Sets
8-15 Reps
@10
Day 2
1
Squat (Barbell)
2 Sets
1 Set
4-6 Reps
10-15 Reps
@10
@10
2
Pendulum Squat
2 Sets
6-8 Reps
@10
3
Leg Extension
2 Sets
6-10 Reps
@10
4
Hamstring Curl
2 Sets
6-8 Reps
@10
5
Hyperextension
2 Sets
8-10 Reps
@10
6
Calf Raise (Machine)
3 Sets
6-10 Reps
@10
Day 3
1
T-Bar Row
2 Sets
6-8 Reps
@10
2
Kelso Shrug
2 Sets
6-8 Reps
@10
3
Single Arm Row (Cable)
2 Sets
6-8 Reps
@10
4
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@10
5
Lateral Raise (Machine)
2 Sets
1 Set
6-8 Reps
10-15 Reps
@10
@10
6
JM Press
2 Sets
6-8 Reps
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
8
Bicep Curl (Dumbbell)
2 Sets
6-8 Reps
@10
9
Bicep Curl (Cable)
2 Sets
6-8 Reps
@10
10
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 4
1
Seated Hamstring Curl
2 Sets
6-8 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@10
3
Hip Thrust (Machine)
2 Sets
6-8 Reps
@10
4
Hip Adductor (Machine)
2 Sets
12-18 Reps
@10
5
Leg Extension
3 Sets
8-12 Reps
@10
6
Calf Raise (Machine)
3 Sets
6-8 Reps
@10