logo
BoostcampPNG

UL&PPL - upper, lower, push, pull and legs

by Clark Roberts
1 athletes joined

Program Description

Advanced gym goers who are looking at hypertrophy.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 14, 2026 02:54
  • Last Edited
    Mar 16, 2026 09:53
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Front Delts
10.7%
Upper Back
10.5%
Quadriceps
9.2%
Chest
8.7%
Glutes
8.7%
Hamstrings
8.1%
Lats
7.8%
Biceps
7.8%
Middle Delts
3.9%
Abs
3.1%
Calves
2.6%
Adductors
2.4%
Forearms
2%
Rear Delts
2%
Lower Back
0.7%
Abductors
0.7%
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
T-Bar Row
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Incline Bench Press (Smith Machine)
3
10 reps
-
7
Lying Tricep Extension (Barbell)
3
10 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Incline Bench Press (Smith Machine)
3
10 reps
-
7
Lying Tricep Extension (Barbell)
3
10 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Incline Bench Press (Smith Machine)
3
10 reps
-
7
Lying Tricep Extension (Barbell)
3
10 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Incline Bench Press (Smith Machine)
3
10 reps
-
7
Lying Tricep Extension (Barbell)
3
10 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Incline Bench Press (Smith Machine)
3
10 reps
-
7
Lying Tricep Extension (Barbell)
3
10 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Incline Bench Press (Smith Machine)
3
10 reps
-
7
Lying Tricep Extension (Barbell)
3
10 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Incline Bench Press (Smith Machine)
3
10 reps
-
7
Lying Tricep Extension (Barbell)
3
10 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Incline Bench Press (Smith Machine)
3
10 reps
-
7
Lying Tricep Extension (Barbell)
3
10 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Incline Bench Press (Smith Machine)
3
10 reps
-
7
Lying Tricep Extension (Barbell)
3
10 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Incline Bench Press (Smith Machine)
3
10 reps
-
7
Lying Tricep Extension (Barbell)
3
10 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Incline Bench Press (Smith Machine)
3
10 reps
-
7
Lying Tricep Extension (Barbell)
3
10 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Incline Bench Press (Smith Machine)
3
10 reps
-
7
Lying Tricep Extension (Barbell)
3
10 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Incline Bench Press (Smith Machine)
3
10 reps
-
7
Lying Tricep Extension (Barbell)
3
10 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Incline Bench Press (Smith Machine)
3
10 reps
-
7
Lying Tricep Extension (Barbell)
3
10 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Incline Bench Press (Smith Machine)
3
10 reps
-
7
Lying Tricep Extension (Barbell)
3
10 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Incline Bench Press (Smith Machine)
3
10 reps
-
7
Lying Tricep Extension (Barbell)
3
10 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Incline Bench Press (Smith Machine)
3
10 reps
-
7
Lying Tricep Extension (Barbell)
3
10 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Incline Bench Press (Smith Machine)
3
10 reps
-
7
Lying Tricep Extension (Barbell)
3
10 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Squat (Barbell)
1
1
2
10 reps
8 reps
5 reps
-
-
-
3
Goblet Squat
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
10 reps
-
-
5
Leg Extension
2
10 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Squat (Barbell)
1
1
2
10 reps
8 reps
5 reps
-
-
-
3
Goblet Squat
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
10 reps
-
-
5
Leg Extension
2
10 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Squat (Barbell)
1
1
2
10 reps
8 reps
5 reps
-
-
-
3
Goblet Squat
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
10 reps
-
-
5
Leg Extension
2
10 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Squat (Barbell)
1
1
2
10 reps
8 reps
5 reps
-
-
-
3
Goblet Squat
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
10 reps
-
-
5
Leg Extension
2
10 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Squat (Barbell)
1
1
2
10 reps
8 reps
5 reps
-
-
-
3
Goblet Squat
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
10 reps
-
-
5
Leg Extension
2
10 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Squat (Barbell)
1
1
2
10 reps
8 reps
5 reps
-
-
-
3
Goblet Squat
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
10 reps
-
-
5
Leg Extension
2
10 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Squat (Barbell)
1
1
2
10 reps
8 reps
5 reps
-
-
-
3
Goblet Squat
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
10 reps
-
-
5
Leg Extension
2
10 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Squat (Barbell)
1
1
2
10 reps
8 reps
5 reps
-
-
-
3
Goblet Squat
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
10 reps
-
-
5
Leg Extension
2
10 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Squat (Barbell)
1
1
2
10 reps
8 reps
5 reps
-
-
-
3
Goblet Squat
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
10 reps
-
-
5
Leg Extension
2
10 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Squat (Barbell)
1
1
2
10 reps
8 reps
5 reps
-
-
-
3
Goblet Squat
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
10 reps
-
-
5
Leg Extension
2
10 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Squat (Barbell)
1
1
2
10 reps
8 reps
5 reps
-
-
-
3
Goblet Squat
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
10 reps
-
-
5
Leg Extension
2
10 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Squat (Barbell)
1
1
2
10 reps
8 reps
5 reps
-
-
-
3
Goblet Squat
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
10 reps
-
-
5
Leg Extension
2
10 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Squat (Barbell)
1
1
2
10 reps
8 reps
5 reps
-
-
-
3
Goblet Squat
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
10 reps
-
-
5
Leg Extension
2
10 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Squat (Barbell)
1
1
2
10 reps
8 reps
5 reps
-
-
-
3
Goblet Squat
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
10 reps
-
-
5
Leg Extension
2
10 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Squat (Barbell)
1
1
2
10 reps
8 reps
5 reps
-
-
-
3
Goblet Squat
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
10 reps
-
-
5
Leg Extension
2
10 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Squat (Barbell)
1
1
2
10 reps
8 reps
5 reps
-
-
-
3
Goblet Squat
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
10 reps
-
-
5
Leg Extension
2
10 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Squat (Barbell)
1
1
2
10 reps
8 reps
5 reps
-
-
-
3
Goblet Squat
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
10 reps
-
-
5
Leg Extension
2
10 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Squat (Barbell)
1
1
2
10 reps
8 reps
5 reps
-
-
-
3
Goblet Squat
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
10 reps
-
-
5
Leg Extension
2
10 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Military Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
5 reps
2 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Military Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
5 reps
2 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Military Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
5 reps
2 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Military Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
5 reps
2 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Military Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
5 reps
2 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Military Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
5 reps
2 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Military Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
5 reps
2 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Military Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
5 reps
2 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Military Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
5 reps
2 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Military Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
5 reps
2 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Military Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
5 reps
2 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Military Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
5 reps
2 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Military Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
5 reps
2 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Military Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
5 reps
2 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Military Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
5 reps
2 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Military Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
5 reps
2 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Military Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
5 reps
2 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Military Press (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
5 reps
2 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Dip (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 9.5
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 9.5
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 9.5
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 9.5
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 9.5
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 9.5
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 9.5
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 9.5
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 9.5
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 9.5
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 9.5
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 9.5
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 9.5
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 9.5
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 9.5
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 9.5
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 9.5
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 9.5
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
3
10 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
5 reps
-
-
2
Seated Hamstring Curl
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Lateral Banded Walk
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
5 reps
-
-
2
Seated Hamstring Curl
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Lateral Banded Walk
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
5 reps
-
-
2
Seated Hamstring Curl
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Lateral Banded Walk
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
5 reps
-
-
2
Seated Hamstring Curl
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Lateral Banded Walk
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
5 reps
-
-
2
Seated Hamstring Curl
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Lateral Banded Walk
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
5 reps
-
-
2
Seated Hamstring Curl
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Lateral Banded Walk
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
5 reps
-
-
2
Seated Hamstring Curl
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Lateral Banded Walk
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
5 reps
-
-
2
Seated Hamstring Curl
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Lateral Banded Walk
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
5 reps
-
-
2
Seated Hamstring Curl
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Lateral Banded Walk
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
5 reps
-
-
2
Seated Hamstring Curl
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Lateral Banded Walk
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
5 reps
-
-
2
Seated Hamstring Curl
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Lateral Banded Walk
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
5 reps
-
-
2
Seated Hamstring Curl
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Lateral Banded Walk
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
5 reps
-
-
2
Seated Hamstring Curl
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Lateral Banded Walk
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
5 reps
-
-
2
Seated Hamstring Curl
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Lateral Banded Walk
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
5 reps
-
-
2
Seated Hamstring Curl
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Lateral Banded Walk
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
5 reps
-
-
2
Seated Hamstring Curl
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Lateral Banded Walk
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
5 reps
-
-
2
Seated Hamstring Curl
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Lateral Banded Walk
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
5 reps
-
-
2
Seated Hamstring Curl
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Lateral Banded Walk
3
12 reps
-
Week 1
1 / 18 Weeks
Day 4
1
Wide Grip Pull-Up
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@8
@8
@9.5
2
Dumbbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
3
Chest Supported Row (Machine)
3 Sets
10 Reps
-
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
6
Hammer Curl (Cable)
3 Sets
10 Reps
-
Day 1
1
T-Bar Row
3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Chest Press (Machine)
3 Sets
10 Reps
-
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
-
7
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
-
8
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
Day 2
1
Leg Extension
2 Sets
8 Reps
-
2
Squat (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
5 Reps
-
-
-
3
Goblet Squat
3 Sets
12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
-
-
5
Leg Extension
2 Sets
10 Reps
-
6
Standing Calf Raise
3 Sets
12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Military Press (Barbell)
3 Sets
10 Reps
-
3
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
5 Reps
2 Reps
-
-
-
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Chest Fly (Cable)
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
7
Dip (Bodyweight)
3 Sets
10 Reps
-
Day 5
1
Squat (Barbell)
2 Sets
2 Sets
10 Reps
5 Reps
-
-
2
Seated Hamstring Curl
3 Sets
12 Reps
-
3
Hip Thrust (Barbell)
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
12 Reps
-
6
Lateral Banded Walk
3 Sets
12 Reps
-