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FB FB UL

by Adam D.
9 athletes joined

Program Description

To increase muscle size while hitting each muscle twice with low volume and high intensity

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 11, 2025 09:47
  • Last Edited
    Jun 18, 2025 10:26

Summary

Dive into the FB FB UL program, a comprehensive 12-week journey designed to build strength and muscle through a balanced full-body approach. With four training days each week, you'll tackle a variety of exercises—from barbell bench presses to machine curls—ensuring every major muscle group gets the attention it deserves. This program is perfect for those looking to enhance their overall fitness while mastering essential lifts in a full gym setting. Get ready to push your limits and achieve your strength goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
2
Pec Deck (Machine)
2
4-8 reps
RPE 9
3
Upright EZ Bar Cable Row Straps
2
4-8 reps
RPE 9
4
Seated Hamstring Curl
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
2
4-8 reps
RPE 9
6
Tricep Extension (Machine)
2
4-8 reps
RPE 9
7
Bicep Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
2
Pec Deck (Machine)
2
4-8 reps
RPE 9
3
Upright EZ Bar Cable Row Straps
2
4-8 reps
RPE 9
4
Seated Hamstring Curl
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
2
4-8 reps
RPE 9
6
Tricep Extension (Machine)
2
4-8 reps
RPE 9
7
Bicep Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
2
Pec Deck (Machine)
2
4-8 reps
RPE 9
3
Upright EZ Bar Cable Row Straps
2
4-8 reps
RPE 9
4
Seated Hamstring Curl
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
2
4-8 reps
RPE 9
6
Tricep Extension (Machine)
2
4-8 reps
RPE 9
7
Bicep Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
2
Pec Deck (Machine)
2
4-8 reps
RPE 9
3
Upright EZ Bar Cable Row Straps
2
4-8 reps
RPE 9
4
Seated Hamstring Curl
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
2
4-8 reps
RPE 9
6
Tricep Extension (Machine)
2
4-8 reps
RPE 9
7
Bicep Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
2
Upright EZ Bar Cable Row Straps
2
4-8 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Tricep Extension (Machine)
2
4-8 reps
RPE 9
5
Bicep Curl (Machine)
2
4-8 reps
RPE 9
6
Seated Hamstring Curl
2
4-8 reps
RPE 9
7
Calf Raise (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
2
Upright EZ Bar Cable Row Straps
2
4-8 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Tricep Extension (Machine)
2
4-8 reps
RPE 9
5
Bicep Curl (Machine)
2
4-8 reps
RPE 9
6
Seated Hamstring Curl
2
4-8 reps
RPE 9
7
Calf Raise (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
2
Upright EZ Bar Cable Row Straps
2
4-8 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Tricep Extension (Machine)
2
4-8 reps
RPE 9
5
Bicep Curl (Machine)
2
4-8 reps
RPE 9
6
Seated Hamstring Curl
2
4-8 reps
RPE 9
7
Calf Raise (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
2
Upright EZ Bar Cable Row Straps
2
4-8 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Tricep Extension (Machine)
2
4-8 reps
RPE 9
5
Bicep Curl (Machine)
2
4-8 reps
RPE 9
6
Seated Hamstring Curl
2
4-8 reps
RPE 9
7
Calf Raise (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
2
Upright EZ Bar Cable Row Straps
2
4-8 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Calf Raise (Machine)
2
4-8 reps
RPE 9
5
Seated Hamstring Curl
2
4-8 reps
RPE 9
6
Tricep Extension (Machine)
2
4-8 reps
RPE 9
7
Bicep Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
2
Upright EZ Bar Cable Row Straps
2
4-8 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Calf Raise (Machine)
2
4-8 reps
RPE 9
5
Seated Hamstring Curl
2
4-8 reps
RPE 9
6
Tricep Extension (Machine)
2
4-8 reps
RPE 9
7
Bicep Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
2
Upright EZ Bar Cable Row Straps
2
4-8 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Calf Raise (Machine)
2
4-8 reps
RPE 9
5
Seated Hamstring Curl
2
4-8 reps
RPE 9
6
Tricep Extension (Machine)
2
4-8 reps
RPE 9
7
Bicep Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
2
Upright EZ Bar Cable Row Straps
2
4-8 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Calf Raise (Machine)
2
4-8 reps
RPE 9
5
Seated Hamstring Curl
2
4-8 reps
RPE 9
6
Tricep Extension (Machine)
2
4-8 reps
RPE 9
7
Bicep Curl (Machine)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Squat (Barbell)
3
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
4-8 reps
RPE 9
4
Military Press (Barbell)
3
4-8 reps
RPE 9
5
Lat Focused Dumbbell Row
3
4-8 reps
RPE 9
6
Cable Crunch
3
4-8 reps
RPE 9
7
Cable Incline Wrist Curls
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Squat (Barbell)
3
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
4-8 reps
RPE 9
4
Military Press (Barbell)
3
4-8 reps
RPE 9
5
Lat Focused Dumbbell Row
3
4-8 reps
RPE 9
6
Cable Crunch
3
4-8 reps
RPE 9
7
Cable Incline Wrist Curls
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Squat (Barbell)
3
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
4-8 reps
RPE 9
4
Military Press (Barbell)
3
4-8 reps
RPE 9
5
Lat Focused Dumbbell Row
3
4-8 reps
RPE 9
6
Cable Crunch
3
4-8 reps
RPE 9
7
Cable Incline Wrist Curls
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Squat (Barbell)
3
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
4-8 reps
RPE 9
4
Military Press (Barbell)
3
4-8 reps
RPE 9
5
Lat Focused Dumbbell Row
3
4-8 reps
RPE 9
6
Cable Crunch
3
4-8 reps
RPE 9
7
Cable Incline Wrist Curls
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Squat (Barbell)
3
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
4-8 reps
RPE 9
4
Military Press (Barbell)
3
4-8 reps
RPE 9
5
Lat Focused Dumbbell Row
3
4-8 reps
RPE 9
6
Cable Crunch
3
4-8 reps
RPE 9
7
Cable Incline Wrist Curls
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Squat (Barbell)
3
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
4-8 reps
RPE 9
4
Military Press (Barbell)
3
4-8 reps
RPE 9
5
Lat Focused Dumbbell Row
3
4-8 reps
RPE 9
6
Cable Crunch
3
4-8 reps
RPE 9
7
Cable Incline Wrist Curls
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Squat (Barbell)
3
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
4-8 reps
RPE 9
4
Military Press (Barbell)
3
4-8 reps
RPE 9
5
Lat Focused Dumbbell Row
3
4-8 reps
RPE 9
6
Cable Crunch
3
4-8 reps
RPE 9
7
Cable Incline Wrist Curls
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Squat (Barbell)
3
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
4-8 reps
RPE 9
4
Military Press (Barbell)
3
4-8 reps
RPE 9
5
Lat Focused Dumbbell Row
3
4-8 reps
RPE 9
6
Cable Crunch
3
4-8 reps
RPE 9
7
Cable Incline Wrist Curls
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Squat (Barbell)
3
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
4-8 reps
RPE 9
4
Military Press (Barbell)
3
4-8 reps
RPE 9
5
Lat Focused Dumbbell Row
3
4-8 reps
RPE 9
6
Cable Crunch
3
4-8 reps
RPE 9
7
Cable Incline Wrist Curls
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Squat (Barbell)
3
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
4-8 reps
RPE 9
4
Military Press (Barbell)
3
4-8 reps
RPE 9
5
Lat Focused Dumbbell Row
3
4-8 reps
RPE 9
6
Cable Crunch
3
4-8 reps
RPE 9
7
Cable Incline Wrist Curls
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Squat (Barbell)
3
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
4-8 reps
RPE 9
4
Military Press (Barbell)
3
4-8 reps
RPE 9
5
Lat Focused Dumbbell Row
3
4-8 reps
RPE 9
6
Cable Crunch
3
4-8 reps
RPE 9
7
Cable Incline Wrist Curls
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Squat (Barbell)
3
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
4-8 reps
RPE 9
4
Military Press (Barbell)
3
4-8 reps
RPE 9
5
Lat Focused Dumbbell Row
3
4-8 reps
RPE 9
6
Cable Crunch
3
4-8 reps
RPE 9
7
Cable Incline Wrist Curls
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
Cambered Bar Incline Bench Press
2
4-8 reps
RPE 9
4
Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Fat Grip Reverse Curls(Ez Bar)
2
4-8 reps
RPE 9
6
JM Press (Smith Machine)
2
4-8 reps
RPE 9
7
Elbow Supported Bicep Curls
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
Cambered Bar Incline Bench Press
2
4-8 reps
RPE 9
4
Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Fat Grip Reverse Curls(Ez Bar)
2
4-8 reps
RPE 9
6
JM Press (Smith Machine)
2
4-8 reps
RPE 9
7
Elbow Supported Bicep Curls
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
Cambered Bar Incline Bench Press
2
4-8 reps
RPE 9
4
Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Fat Grip Reverse Curls(Ez Bar)
2
4-8 reps
RPE 9
6
JM Press (Smith Machine)
2
4-8 reps
RPE 9
7
Elbow Supported Bicep Curls
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
Cambered Bar Incline Bench Press
2
4-8 reps
RPE 9
4
Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Fat Grip Reverse Curls(Ez Bar)
2
4-8 reps
RPE 9
6
JM Press (Smith Machine)
2
4-8 reps
RPE 9
7
Elbow Supported Bicep Curls
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
Cambered Bar Incline Bench Press
2
4-8 reps
RPE 9
4
JM Press (Smith Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Fat Grip Reverse Curls(Ez Bar)
2
4-8 reps
RPE 9
7
Elbow Supported Bicep Curls
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
Cambered Bar Incline Bench Press
2
4-8 reps
RPE 9
4
JM Press (Smith Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Fat Grip Reverse Curls(Ez Bar)
2
4-8 reps
RPE 9
7
Elbow Supported Bicep Curls
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
Cambered Bar Incline Bench Press
2
4-8 reps
RPE 9
4
JM Press (Smith Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Fat Grip Reverse Curls(Ez Bar)
2
4-8 reps
RPE 9
7
Elbow Supported Bicep Curls
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
Cambered Bar Incline Bench Press
2
4-8 reps
RPE 9
4
JM Press (Smith Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Fat Grip Reverse Curls(Ez Bar)
2
4-8 reps
RPE 9
7
Elbow Supported Bicep Curls
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
Cambered Bar Incline Bench Press
2
4-8 reps
RPE 9
4
Fat Grip Reverse Curls(Ez Bar)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Elbow Supported Bicep Curls
2
4-8 reps
RPE 9
7
JM Press (Smith Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
Cambered Bar Incline Bench Press
2
4-8 reps
RPE 9
4
Fat Grip Reverse Curls(Ez Bar)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Elbow Supported Bicep Curls
2
4-8 reps
RPE 9
7
JM Press (Smith Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
Cambered Bar Incline Bench Press
2
4-8 reps
RPE 9
4
Fat Grip Reverse Curls(Ez Bar)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Elbow Supported Bicep Curls
2
4-8 reps
RPE 9
7
JM Press (Smith Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
Cambered Bar Incline Bench Press
2
4-8 reps
RPE 9
4
Fat Grip Reverse Curls(Ez Bar)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Elbow Supported Bicep Curls
2
4-8 reps
RPE 9
7
JM Press (Smith Machine)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique QL Side Raise
2
4-8 reps
RPE 9
2
Zercher Deadlift
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
4-8 reps
RPE 9
4
Standing Calf Raise
2
4-8 reps
RPE 9
5
Leg Extension
2
4-8 reps
RPE 9
6
Hanging Leg Raise Back Supported
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique QL Side Raise
2
4-8 reps
RPE 9
2
Zercher Deadlift
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
4-8 reps
RPE 9
4
Standing Calf Raise
2
4-8 reps
RPE 9
5
Leg Extension
2
4-8 reps
RPE 9
6
Hanging Leg Raise Back Supported
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique QL Side Raise
2
4-8 reps
RPE 9
2
Zercher Deadlift
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
4-8 reps
RPE 9
4
Standing Calf Raise
2
4-8 reps
RPE 9
5
Leg Extension
2
4-8 reps
RPE 9
6
Hanging Leg Raise Back Supported
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique QL Side Raise
2
4-8 reps
RPE 9
2
Zercher Deadlift
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
4-8 reps
RPE 9
4
Standing Calf Raise
2
4-8 reps
RPE 9
5
Leg Extension
2
4-8 reps
RPE 9
6
Hanging Leg Raise Back Supported
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
2
4-8 reps
RPE 9
2
Oblique Crunch
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
4-8 reps
RPE 9
4
Hanging Leg Raise
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
4-8 reps
RPE 9
6
Leg Extension
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
2
4-8 reps
RPE 9
2
Oblique Crunch
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
4-8 reps
RPE 9
4
Hanging Leg Raise
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
4-8 reps
RPE 9
6
Leg Extension
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
2
4-8 reps
RPE 9
2
Oblique Crunch
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
4-8 reps
RPE 9
4
Hanging Leg Raise
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
4-8 reps
RPE 9
6
Leg Extension
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
2
4-8 reps
RPE 9
2
Oblique Crunch
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
4-8 reps
RPE 9
4
Hanging Leg Raise
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
4-8 reps
RPE 9
6
Leg Extension
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
2
4-8 reps
RPE 9
2
Oblique Crunch
2
4-8 reps
RPE 9
3
Standing Calf Raise
2
4-8 reps
RPE 9
4
Hip Adductor (Machine)
2
4-8 reps
RPE 9
5
Leg Extension
2
4-8 reps
RPE 9
6
Hanging Leg Raise
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
2
4-8 reps
RPE 9
2
Oblique Crunch
2
4-8 reps
RPE 9
3
Standing Calf Raise
2
4-8 reps
RPE 9
4
Hip Adductor (Machine)
2
4-8 reps
RPE 9
5
Leg Extension
2
4-8 reps
RPE 9
6
Hanging Leg Raise
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
2
4-8 reps
RPE 9
2
Oblique Crunch
2
4-8 reps
RPE 9
3
Standing Calf Raise
2
4-8 reps
RPE 9
4
Hip Adductor (Machine)
2
4-8 reps
RPE 9
5
Leg Extension
2
4-8 reps
RPE 9
6
Hanging Leg Raise
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
2
4-8 reps
RPE 9
2
Oblique Crunch
2
4-8 reps
RPE 9
3
Standing Calf Raise
2
4-8 reps
RPE 9
4
Hip Adductor (Machine)
2
4-8 reps
RPE 9
5
Leg Extension
2
4-8 reps
RPE 9
6
Hanging Leg Raise
2
4-8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Chest Supported Row (Machine)
2 Sets
4-8 Reps
@9
2
Pec Deck (Machine)
2 Sets
4-8 Reps
@9
3
Upright EZ Bar Cable Row Straps
2 Sets
4-8 Reps
@9
4
Seated Hamstring Curl
2 Sets
4-8 Reps
@9
5
Calf Raise (Machine)
2 Sets
4-8 Reps
@9
6
Tricep Extension (Machine)
2 Sets
4-8 Reps
@9
7
Bicep Curl (Machine)
2 Sets
4-8 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@9
2
Squat (Barbell)
3 Sets
4-8 Reps
@9
3
Hip Thrust (Barbell)
3 Sets
4-8 Reps
@9
4
Military Press (Barbell)
3 Sets
4-8 Reps
@9
5
Lat Focused Dumbbell Row
3 Sets
4-8 Reps
@9
6
Cable Crunch
3 Sets
4-8 Reps
@9
7
Cable Incline Wrist Curls
2 Sets
6-8 Reps
@9
Day 3
1
Pull-Up (Weighted)
1 Set
4-8 Reps
@9
2
Wide Grip Lat Pulldown
2 Sets
4-8 Reps
@9
3
Cambered Bar Incline Bench Press
2 Sets
4-8 Reps
@9
4
Lateral Raise (Cable)
2 Sets
4-8 Reps
@9
5
Fat Grip Reverse Curls(Ez Bar)
2 Sets
4-8 Reps
@9
6
JM Press (Smith Machine)
2 Sets
4-8 Reps
@9
7
Elbow Supported Bicep Curls
2 Sets
4-8 Reps
@9
Day 4
1
Oblique QL Side Raise
2 Sets
4-8 Reps
@9
2
Zercher Deadlift
2 Sets
4-8 Reps
@9
3
Hip Adductor (Machine)
2 Sets
4-8 Reps
@9
4
Standing Calf Raise
2 Sets
4-8 Reps
@9
5
Leg Extension
2 Sets
4-8 Reps
@9
6
Hanging Leg Raise Back Supported
2 Sets
4-8 Reps
@9