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BoostcampPNG

UPPER LOWER BUBI

by Levente L.
1 athletes joined

Program Description

Tempo 3-1-1-1 Rest between warm up sets 1min Rest between working sets 3+MIN Warm up 60% of your working set x 10reps Warm up 80% of your wroking set x 6reps First working set - RIR 1 Second working set- Max reps (Till Failure)

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 13, 2024 07:05
  • Last Edited
    Nov 08, 2024 07:37

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.2%
Hamstrings
11%
Triceps
10.6%
Biceps
9.4%
Lats
7.7%
Glutes
7.3%
Front Delts
7.1%
Quadriceps
7.1%
Chest
5.9%
Middle Delts
5.9%
Calves
5.9%
Lower Back
3.3%
Rear Delts
3%
Adductors
2%
Forearms
1.2%
Abs
1%
Abductors
0.4%
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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
Incline Chest Press (Machine)
2
5-8 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
2
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
2
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
2
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
2
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
2
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
2
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
2
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
2
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
2
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
2
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
2
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
2
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Curl
2
5-8 reps
RPE 8-10
3
Standing Calf Raise
2
5-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 8-10
5
Leg Extension
2
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
2
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
3
Standing Calf Raise
2
5-8 reps
RPE 8-10
4
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Glute Kickback (Cable)
1
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
5-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9-10
3
Leg Press
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Standing Calf Raise
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Curl
2
5-8 reps
RPE 8-10
3
Standing Calf Raise
2
5-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 8-10
5
Leg Extension
2
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
2
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
3
Standing Calf Raise
2
5-8 reps
RPE 8-10
4
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Glute Kickback (Cable)
1
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
5-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9-10
3
Leg Press
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Standing Calf Raise
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Curl
2
5-8 reps
RPE 8-10
3
Standing Calf Raise
2
5-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 8-10
5
Leg Extension
2
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
2
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
3
Standing Calf Raise
2
5-8 reps
RPE 8-10
4
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Glute Kickback (Cable)
1
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
5-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9-10
3
Leg Press
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Standing Calf Raise
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Curl
2
5-8 reps
RPE 8-10
3
Standing Calf Raise
2
5-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 8-10
5
Leg Extension
2
5-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
2
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
3
Standing Calf Raise
2
5-8 reps
RPE 8-10
4
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Glute Kickback (Cable)
1
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
5-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9-10
3
Leg Press
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Standing Calf Raise
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-10
2
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
3
Chest Press (Machine)
2
5-8 reps
RPE 8-10
4
Seated Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Face Pull
2
5-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-10
2
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
3
Chest Press (Machine)
2
5-8 reps
RPE 8-10
4
Seated Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Face Pull
2
5-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-10
2
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
3
Chest Press (Machine)
2
5-8 reps
RPE 8-10
4
Seated Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Face Pull
2
5-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-10
2
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
3
Chest Press (Machine)
2
5-8 reps
RPE 8-10
4
Seated Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Face Pull
2
5-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-10
2
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
3
Chest Press (Machine)
2
5-8 reps
RPE 8-10
4
Seated Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Face Pull
2
5-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-10
2
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
3
Chest Press (Machine)
2
5-8 reps
RPE 8-10
4
Seated Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Face Pull
2
5-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-10
2
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
3
Chest Press (Machine)
2
5-8 reps
RPE 8-10
4
Seated Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Face Pull
2
5-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-10
2
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
3
Chest Press (Machine)
2
5-8 reps
RPE 8-10
4
Seated Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Face Pull
2
5-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-10
2
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
3
Chest Press (Machine)
2
5-8 reps
RPE 8-10
4
Seated Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Face Pull
2
5-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-10
2
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
3
Chest Press (Machine)
2
5-8 reps
RPE 8-10
4
Seated Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Face Pull
2
5-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-10
2
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
3
Chest Press (Machine)
2
5-8 reps
RPE 8-10
4
Seated Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Face Pull
2
5-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
RPE 8-10
2
Bicep Curl (Cable)
2
5-8 reps
RPE 8-10
3
Chest Press (Machine)
2
5-8 reps
RPE 8-10
4
Seated Row (Cable)
2
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 8-10
6
Face Pull
2
5-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
5-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9-10
3
Leg Press
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Standing Calf Raise
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Curl
2
5-8 reps
RPE 8-10
3
Standing Calf Raise
2
5-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 8-10
5
Leg Extension
2
5-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
2
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
3
Standing Calf Raise
2
5-8 reps
RPE 8-10
4
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Glute Kickback (Cable)
1
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
5-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9-10
3
Leg Press
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Standing Calf Raise
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Curl
2
5-8 reps
RPE 8-10
3
Standing Calf Raise
2
5-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 8-10
5
Leg Extension
2
5-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
2
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
3
Standing Calf Raise
2
5-8 reps
RPE 8-10
4
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Glute Kickback (Cable)
1
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
5-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9-10
3
Leg Press
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Standing Calf Raise
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Curl
2
5-8 reps
RPE 8-10
3
Standing Calf Raise
2
5-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 8-10
5
Leg Extension
2
5-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
2
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
3
Standing Calf Raise
2
5-8 reps
RPE 8-10
4
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Glute Kickback (Cable)
1
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
5-8 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
1
5-10 reps
RPE 9-10
3
Leg Press
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Standing Calf Raise
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Curl
2
5-8 reps
RPE 8-10
3
Standing Calf Raise
2
5-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 8-10
5
Leg Extension
2
5-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
1
5-10 reps
5-10 reps
RPE 8-10
RPE 10-10
2
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
3
Standing Calf Raise
2
5-8 reps
RPE 8-10
4
Leg Extension
1
1
5-8 reps
5-8 reps
RPE 8-10
RPE 9-10
5
Glute Kickback (Cable)
1
5-8 reps
RPE 9-10
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)
2 Sets
5-8 Reps
@8-10
2
Lateral Raise (Dumbbell)
2 Sets
5-10 Reps
@8-10
3
Wide Grip Lat Pulldown
2 Sets
5-8 Reps
@8-10
4
Seated Wide-Grip Row (Cable)
2 Sets
5-8 Reps
@8-10
5
Tricep Rope Push Down (Cable)
2 Sets
5-10 Reps
@8-10
6
Bicep Curl (Cable)
2 Sets
5-8 Reps
@8-10
Day 2
1
Hip Thrust (Barbell)
3 Sets
5-8 Reps
@8-10
2
Leg Curl
2 Sets
5-8 Reps
@8-10
3
Standing Calf Raise
2 Sets
5-10 Reps
@8-10
4
Hip Adductor (Machine)
2 Sets
5-8 Reps
@8-10
5
Leg Extension
2 Sets
5-8 Reps
@8-10
Day 3
1
Shoulder Press (Machine)
2 Sets
5-8 Reps
@8-10
2
Bicep Curl (Cable)
2 Sets
5-8 Reps
@8-10
3
Chest Press (Machine)
2 Sets
5-8 Reps
@8-10
4
Seated Row (Cable)
2 Sets
5-8 Reps
@8-10
5
Tricep Rope Push Down (Cable)
2 Sets
5-10 Reps
@8-10
6
Face Pull
2 Sets
5-8 Reps
@8-10
Day 4
1
Bulgarian Split Squat (Dumbbell)
1 Set
5-8 Reps
@9-10
2
Romanian Deadlift (Barbell)
1 Set
5-10 Reps
@9-10
3
Leg Press
1 Set
1 Set
5-10 Reps
5-10 Reps
@8-10
@10-10
4
Leg Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@8-10
@9-10
5
Standing Calf Raise
1 Set
1 Set
5-8 Reps
5-8 Reps
@8-10
@10-10