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Tyler’s Upper/Lower split

by Tyler S

Program Description

This is an upper/lower split with an additional arms day that’s targeted for beginners who want to slam volume. There is no difference between the weeks in any sense, this is set with a 12 week program so you can try it out for 3 months and perhaps make your own variations! While I personally Incline Bench on both upper days, feel free to swap that out with flat pressing if you prefer that as well. I just find Incline Bench is a bit nicer on my shoulders, but up to you!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 02, 2026 02:27
  • Last Edited
    Mar 02, 2026 08:38
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Front Delts
9.8%
Upper Back
9.2%
Quadriceps
8.6%
Glutes
8.6%
Hamstrings
8.6%
Abs
7.1%
Lats
6.2%
Biceps
5.8%
Chest
5.5%
Middle Delts
4.9%
Forearms
3.1%
Cardio
2.5%
Calves
2.5%
Lower Back
2.5%
Adductors
2.2%
Abductors
1.2%
Rear Delts
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 8.5
3
Military Press (Barbell)
3
12 reps
RPE 9
4
Pull-Up (Weighted)
2
15 reps
RPE 8.5
5
Shrug (Barbell)
2
15 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
7
Dip (Weighted)
3
12 reps
RPE 9
8
Dead Hang
1
5 mins
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 8.5
3
Military Press (Barbell)
3
12 reps
RPE 9
4
Pull-Up (Weighted)
2
15 reps
RPE 8.5
5
Shrug (Barbell)
2
15 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
7
Dip (Weighted)
3
12 reps
RPE 9
8
Dead Hang
1
5 mins
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 8.5
3
Military Press (Barbell)
3
12 reps
RPE 9
4
Pull-Up (Weighted)
2
15 reps
RPE 8.5
5
Shrug (Barbell)
2
15 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
7
Dip (Weighted)
3
12 reps
RPE 9
8
Dead Hang
1
5 mins
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 8.5
3
Military Press (Barbell)
3
12 reps
RPE 9
4
Pull-Up (Weighted)
2
15 reps
RPE 8.5
5
Shrug (Barbell)
2
15 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
7
Dip (Weighted)
3
12 reps
RPE 9
8
Dead Hang
1
5 mins
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 8.5
3
Military Press (Barbell)
3
12 reps
RPE 9
4
Pull-Up (Weighted)
2
15 reps
RPE 8.5
5
Shrug (Barbell)
2
15 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
7
Dip (Weighted)
3
12 reps
RPE 9
8
Dead Hang
1
5 mins
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 8.5
3
Military Press (Barbell)
3
12 reps
RPE 9
4
Pull-Up (Weighted)
2
15 reps
RPE 8.5
5
Shrug (Barbell)
2
15 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
7
Dip (Weighted)
3
12 reps
RPE 9
8
Dead Hang
1
5 mins
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 8.5
3
Military Press (Barbell)
3
12 reps
RPE 9
4
Pull-Up (Weighted)
2
15 reps
RPE 8.5
5
Shrug (Barbell)
2
15 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
7
Dip (Weighted)
3
12 reps
RPE 9
8
Dead Hang
1
5 mins
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 8.5
3
Military Press (Barbell)
3
12 reps
RPE 9
4
Pull-Up (Weighted)
2
15 reps
RPE 8.5
5
Shrug (Barbell)
2
15 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
7
Dip (Weighted)
3
12 reps
RPE 9
8
Dead Hang
1
5 mins
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 8.5
3
Military Press (Barbell)
3
12 reps
RPE 9
4
Pull-Up (Weighted)
2
15 reps
RPE 8.5
5
Shrug (Barbell)
2
15 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
7
Dip (Weighted)
3
12 reps
RPE 9
8
Dead Hang
1
5 mins
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 8.5
3
Military Press (Barbell)
3
12 reps
RPE 9
4
Pull-Up (Weighted)
2
15 reps
RPE 8.5
5
Shrug (Barbell)
2
15 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
7
Dip (Weighted)
3
12 reps
RPE 9
8
Dead Hang
1
5 mins
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 8.5
3
Military Press (Barbell)
3
12 reps
RPE 9
4
Pull-Up (Weighted)
2
15 reps
RPE 8.5
5
Shrug (Barbell)
2
15 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
7
Dip (Weighted)
3
12 reps
RPE 9
8
Dead Hang
1
5 mins
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
T-Bar Row
3
12 reps
RPE 8.5
3
Military Press (Barbell)
3
12 reps
RPE 9
4
Pull-Up (Weighted)
2
15 reps
RPE 8.5
5
Shrug (Barbell)
2
15 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
7
Dip (Weighted)
3
12 reps
RPE 9
8
Dead Hang
1
5 mins
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 9
4
Hip Thrust (Machine)
2
16 reps
RPE 9
5
Hip Adductor (Machine)
1
15 reps
RPE 10
6
Hip Abductor (Machine)
1
15 reps
RPE 10
7
Abs Crunch (Machine)
2
10 reps
RPE 9
8
Cardio
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 9
4
Hip Thrust (Machine)
2
16 reps
RPE 9
5
Hip Adductor (Machine)
1
15 reps
RPE 10
6
Hip Abductor (Machine)
1
15 reps
RPE 10
7
Abs Crunch (Machine)
2
10 reps
RPE 9
8
Cardio
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 9
4
Hip Thrust (Machine)
2
16 reps
RPE 9
5
Hip Adductor (Machine)
1
15 reps
RPE 10
6
Hip Abductor (Machine)
1
15 reps
RPE 10
7
Abs Crunch (Machine)
2
10 reps
RPE 9
8
Cardio
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 9
4
Hip Thrust (Machine)
2
16 reps
RPE 9
5
Hip Adductor (Machine)
1
15 reps
RPE 10
6
Hip Abductor (Machine)
1
15 reps
RPE 10
7
Abs Crunch (Machine)
2
10 reps
RPE 9
8
Cardio
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 9
4
Hip Thrust (Machine)
2
16 reps
RPE 9
5
Hip Adductor (Machine)
1
15 reps
RPE 10
6
Hip Abductor (Machine)
1
15 reps
RPE 10
7
Abs Crunch (Machine)
2
10 reps
RPE 9
8
Cardio
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 9
4
Hip Thrust (Machine)
2
16 reps
RPE 9
5
Hip Adductor (Machine)
1
15 reps
RPE 10
6
Hip Abductor (Machine)
1
15 reps
RPE 10
7
Abs Crunch (Machine)
2
10 reps
RPE 9
8
Cardio
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 9
4
Hip Thrust (Machine)
2
16 reps
RPE 9
5
Hip Adductor (Machine)
1
15 reps
RPE 10
6
Hip Abductor (Machine)
1
15 reps
RPE 10
7
Abs Crunch (Machine)
2
10 reps
RPE 9
8
Cardio
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 9
4
Hip Thrust (Machine)
2
16 reps
RPE 9
5
Hip Adductor (Machine)
1
15 reps
RPE 10
6
Hip Abductor (Machine)
1
15 reps
RPE 10
7
Abs Crunch (Machine)
2
10 reps
RPE 9
8
Cardio
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 9
4
Hip Thrust (Machine)
2
16 reps
RPE 9
5
Hip Adductor (Machine)
1
15 reps
RPE 10
6
Hip Abductor (Machine)
1
15 reps
RPE 10
7
Abs Crunch (Machine)
2
10 reps
RPE 9
8
Cardio
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 9
4
Hip Thrust (Machine)
2
16 reps
RPE 9
5
Hip Adductor (Machine)
1
15 reps
RPE 10
6
Hip Abductor (Machine)
1
15 reps
RPE 10
7
Abs Crunch (Machine)
2
10 reps
RPE 9
8
Cardio
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 9
4
Hip Thrust (Machine)
2
16 reps
RPE 9
5
Hip Adductor (Machine)
1
15 reps
RPE 10
6
Hip Abductor (Machine)
1
15 reps
RPE 10
7
Abs Crunch (Machine)
2
10 reps
RPE 9
8
Cardio
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 9
4
Hip Thrust (Machine)
2
16 reps
RPE 9
5
Hip Adductor (Machine)
1
15 reps
RPE 10
6
Hip Abductor (Machine)
1
15 reps
RPE 10
7
Abs Crunch (Machine)
2
10 reps
RPE 9
8
Cardio
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Barbell Row
3
12 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown
2
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
6 reps
RPE 10
6
French Press
3
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
8
Dead Hang
1
5 mins
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Barbell Row
3
12 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown
2
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
6 reps
RPE 10
6
French Press
3
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
8
Dead Hang
1
5 mins
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Barbell Row
3
12 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown
2
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
6 reps
RPE 10
6
French Press
3
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
8
Dead Hang
1
5 mins
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Barbell Row
3
12 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown
2
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
6 reps
RPE 10
6
French Press
3
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
8
Dead Hang
1
5 mins
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Barbell Row
3
12 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown
2
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
6 reps
RPE 10
6
French Press
3
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
8
Dead Hang
1
5 mins
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Barbell Row
3
12 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown
2
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
6 reps
RPE 10
6
French Press
3
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
8
Dead Hang
1
5 mins
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Barbell Row
3
12 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown
2
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
6 reps
RPE 10
6
French Press
3
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
8
Dead Hang
1
5 mins
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Barbell Row
3
12 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown
2
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
6 reps
RPE 10
6
French Press
3
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
8
Dead Hang
1
5 mins
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Barbell Row
3
12 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown
2
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
6 reps
RPE 10
6
French Press
3
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
8
Dead Hang
1
5 mins
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Barbell Row
3
12 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown
2
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
6 reps
RPE 10
6
French Press
3
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
8
Dead Hang
1
5 mins
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Barbell Row
3
12 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown
2
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
6 reps
RPE 10
6
French Press
3
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
8
Dead Hang
1
5 mins
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Barbell Row
3
12 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown
2
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
6 reps
RPE 10
6
French Press
3
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
8
Dead Hang
1
5 mins
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15 reps
RPE 10
2
Lying Leg Curl
2
12 reps
RPE 9
3
Squat (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 10
6
Hip Adductor (Machine)
1
15 reps
RPE 10
7
Hip Abductor (Machine)
1
15 reps
RPE 10
8
Dragon Flag
3
10 reps
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15 reps
RPE 10
2
Lying Leg Curl
2
12 reps
RPE 9
3
Squat (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 10
6
Hip Adductor (Machine)
1
15 reps
RPE 10
7
Hip Abductor (Machine)
1
15 reps
RPE 10
8
Dragon Flag
3
10 reps
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15 reps
RPE 10
2
Lying Leg Curl
2
12 reps
RPE 9
3
Squat (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 10
6
Hip Adductor (Machine)
1
15 reps
RPE 10
7
Hip Abductor (Machine)
1
15 reps
RPE 10
8
Dragon Flag
3
10 reps
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15 reps
RPE 10
2
Lying Leg Curl
2
12 reps
RPE 9
3
Squat (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 10
6
Hip Adductor (Machine)
1
15 reps
RPE 10
7
Hip Abductor (Machine)
1
15 reps
RPE 10
8
Dragon Flag
3
10 reps
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15 reps
RPE 10
2
Lying Leg Curl
2
12 reps
RPE 9
3
Squat (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 10
6
Hip Adductor (Machine)
1
15 reps
RPE 10
7
Hip Abductor (Machine)
1
15 reps
RPE 10
8
Dragon Flag
3
10 reps
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15 reps
RPE 10
2
Lying Leg Curl
2
12 reps
RPE 9
3
Squat (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 10
6
Hip Adductor (Machine)
1
15 reps
RPE 10
7
Hip Abductor (Machine)
1
15 reps
RPE 10
8
Dragon Flag
3
10 reps
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15 reps
RPE 10
2
Lying Leg Curl
2
12 reps
RPE 9
3
Squat (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 10
6
Hip Adductor (Machine)
1
15 reps
RPE 10
7
Hip Abductor (Machine)
1
15 reps
RPE 10
8
Dragon Flag
3
10 reps
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15 reps
RPE 10
2
Lying Leg Curl
2
12 reps
RPE 9
3
Squat (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 10
6
Hip Adductor (Machine)
1
15 reps
RPE 10
7
Hip Abductor (Machine)
1
15 reps
RPE 10
8
Dragon Flag
3
10 reps
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15 reps
RPE 10
2
Lying Leg Curl
2
12 reps
RPE 9
3
Squat (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 10
6
Hip Adductor (Machine)
1
15 reps
RPE 10
7
Hip Abductor (Machine)
1
15 reps
RPE 10
8
Dragon Flag
3
10 reps
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15 reps
RPE 10
2
Lying Leg Curl
2
12 reps
RPE 9
3
Squat (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 10
6
Hip Adductor (Machine)
1
15 reps
RPE 10
7
Hip Abductor (Machine)
1
15 reps
RPE 10
8
Dragon Flag
3
10 reps
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15 reps
RPE 10
2
Lying Leg Curl
2
12 reps
RPE 9
3
Squat (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 10
6
Hip Adductor (Machine)
1
15 reps
RPE 10
7
Hip Abductor (Machine)
1
15 reps
RPE 10
8
Dragon Flag
3
10 reps
RPE 10
9
Cardio
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
15 reps
RPE 10
2
Lying Leg Curl
2
12 reps
RPE 9
3
Squat (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 10
6
Hip Adductor (Machine)
1
15 reps
RPE 10
7
Hip Abductor (Machine)
1
15 reps
RPE 10
8
Dragon Flag
3
10 reps
RPE 10
9
Cardio
1
20 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
2
T-Bar Row
3 Sets
12 Reps
@8.5
3
Military Press (Barbell)
3 Sets
12 Reps
@9
4
Pull-Up (Weighted)
2 Sets
15 Reps
@8.5
5
Shrug (Barbell)
2 Sets
15 Reps
@9
6
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@8
7
Dip (Weighted)
3 Sets
12 Reps
@9
8
Dead Hang
1 Set
5 mins
@10
9
Cardio
1 Set
20 mins
@6
Day 2
1
Calf Raise (Machine)
1 Set
1 Set
15 Reps
15 Reps
@10
@10
2
Leg Extension
3 Sets
12 Reps
@8.5
3
Deadlift (Barbell)
3 Sets
8 Reps
@9
4
Hip Thrust (Machine)
1 Set
1 Set
16 Reps
16 Reps
@9
@9
5
Hip Adductor (Machine)
1 Set
15 Reps
@10
6
Hip Abductor (Machine)
1 Set
15 Reps
@10
7
Abs Crunch (Machine)
2 Sets
10 Reps
@9
8
Cardio
1 Set
20 mins
@6
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9
2
Barbell Row
3 Sets
12 Reps
@9.5
3
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@9
4
Lat Pulldown
2 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
2 Sets
6 Reps
@10
6
French Press
3 Sets
8 Reps
@9
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@9
8
Dead Hang
1 Set
5 mins
@10
9
Cardio
1 Set
20 mins
@6
Day 4
1
Calf Raise (Machine)
1 Set
1 Set
15 Reps
15 Reps
@10
@10
2
Lying Leg Curl
2 Sets
12 Reps
@9
3
Squat (Barbell)
3 Sets
10 Reps
@9
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
5
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
15 Reps
@10
6
Hip Adductor (Machine)
1 Set
15 Reps
@10
7
Hip Abductor (Machine)
1 Set
15 Reps
@10
8
Dragon Flag
3 Sets
10 Reps
@10
9
Cardio
1 Set
20 mins
@6