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OmNip Upper Lower

by Uroš S.

Program Description

**OmNip Upper Lower** is a comprehensive 12-week bodybuilding program designed to build strength and muscle through a balanced upper-lower split. With 48 training sessions, each lasting approximately 50-60 minutes, you'll engage in a variety of exercises targeting all major muscle groups. This program is suitable for both novice and intermediate lifters, ensuring a progressive challenge as you advance. Dive in and unleash your potential!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 13, 2025 02:01
  • Last Edited
    Aug 15, 2025 06:45
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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 Bench Press (Barbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
-
RPE 9
2
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
-
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
-
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
-
RPE 10
5B
Bayesian Curl
1
1
10-12 reps
10-12 reps
-
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
12-15 reps
15-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
-
RPE 9
2
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
-
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
-
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
-
RPE 10
5B
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
-
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
12-15 reps
15-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
-
RPE 9
2
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
-
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
-
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
-
RPE 10
5B
Bayesian Curl
1
1
10-12 reps
10-12 reps
-
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
12-15 reps
15-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
-
RPE 9
2
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
-
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
-
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
-
RPE 10
5B
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
-
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
12-15 reps
15-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
-
RPE 9
2
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
-
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
-
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
-
RPE 10
5B
Bayesian Curl
1
1
10-12 reps
10-12 reps
-
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
12-15 reps
15-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
-
RPE 9
2
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
-
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
-
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
-
RPE 10
5B
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
-
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
12-15 reps
15-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
-
RPE 9
2
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
-
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
-
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
-
RPE 10
5B
Bayesian Curl
1
1
10-12 reps
10-12 reps
-
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
12-15 reps
15-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
-
RPE 9
2
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
-
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
-
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
-
RPE 10
5B
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
-
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
12-15 reps
15-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
-
RPE 9
2
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
-
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
-
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
-
RPE 10
5B
Bayesian Curl
1
1
10-12 reps
10-12 reps
-
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
12-15 reps
15-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
-
RPE 9
2
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
-
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
-
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
-
RPE 10
5B
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
-
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
12-15 reps
15-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
-
RPE 9
2
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
-
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
-
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
-
RPE 10
5B
Bayesian Curl
1
1
10-12 reps
10-12 reps
-
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
12-15 reps
15-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
-
RPE 9
2
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
-
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
-
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
-
RPE 10
5B
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
-
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
12-15 reps
15-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
-
RPE 8.5
2
Hack Squat
2
1
6-8 reps
6-8 reps
-
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
4
Leg Extension
1
1
8-10 reps
8-10 reps
-
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
-
RPE 10
6
Standing Calf Raise
2
1
12-15 reps
12-15 reps
-
RPE 9
7A
Hanging Knee Raise
2
10-15 reps
-
7B
Abs Crunch (Weighted)
1
1
12-15 reps
12-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
-
RPE 8.5
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
4
Leg Extension
1
1
8-10 reps
8-10 reps
-
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
6-8 reps
6-8 reps
-
RPE 10
6
Standing Calf Raise
2
1
12-15 reps
12-15 reps
-
RPE 9
7A
Hanging Knee Raise
2
10-15 reps
-
7B
Abs Crunch (Weighted)
1
1
12-15 reps
12-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
-
RPE 8.5
2
Hack Squat
2
1
6-8 reps
6-8 reps
-
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
4
Leg Extension
1
1
8-10 reps
8-10 reps
-
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
-
RPE 10
6
Standing Calf Raise
2
1
12-15 reps
12-15 reps
-
RPE 9
7A
Hanging Knee Raise
2
10-15 reps
-
7B
Abs Crunch (Weighted)
1
1
12-15 reps
12-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
-
RPE 8.5
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
4
Leg Extension
1
1
8-10 reps
8-10 reps
-
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
6-8 reps
6-8 reps
-
RPE 10
6
Standing Calf Raise
2
1
12-15 reps
12-15 reps
-
RPE 9
7A
Hanging Knee Raise
2
10-15 reps
-
7B
Abs Crunch (Weighted)
1
1
12-15 reps
12-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
-
RPE 8.5
2
Hack Squat
2
1
6-8 reps
6-8 reps
-
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
4
Leg Extension
1
1
8-10 reps
8-10 reps
-
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
-
RPE 10
6
Standing Calf Raise
2
1
12-15 reps
12-15 reps
-
RPE 9
7A
Hanging Knee Raise
2
10-15 reps
-
7B
Abs Crunch (Weighted)
1
1
12-15 reps
12-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
-
RPE 8.5
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
4
Leg Extension
1
1
8-10 reps
8-10 reps
-
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
6-8 reps
6-8 reps
-
RPE 10
6
Standing Calf Raise
2
1
12-15 reps
12-15 reps
-
RPE 9
7A
Hanging Knee Raise
2
10-15 reps
-
7B
Abs Crunch (Weighted)
1
1
12-15 reps
12-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
-
RPE 8.5
2
Hack Squat
2
1
6-8 reps
6-8 reps
-
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
4
Leg Extension
1
1
8-10 reps
8-10 reps
-
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
-
RPE 10
6
Standing Calf Raise
2
1
12-15 reps
12-15 reps
-
RPE 9
7A
Hanging Knee Raise
2
10-15 reps
-
7B
Abs Crunch (Weighted)
1
1
12-15 reps
12-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
-
RPE 8.5
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
4
Leg Extension
1
1
8-10 reps
8-10 reps
-
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
6-8 reps
6-8 reps
-
RPE 10
6
Standing Calf Raise
2
1
12-15 reps
12-15 reps
-
RPE 9
7A
Hanging Knee Raise
2
10-15 reps
-
7B
Abs Crunch (Weighted)
1
1
12-15 reps
12-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
-
RPE 8.5
2
Hack Squat
2
1
6-8 reps
6-8 reps
-
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
4
Leg Extension
1
1
8-10 reps
8-10 reps
-
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
-
RPE 10
6
Standing Calf Raise
2
1
12-15 reps
12-15 reps
-
RPE 9
7A
Hanging Knee Raise
2
10-15 reps
-
7B
Abs Crunch (Weighted)
1
1
12-15 reps
12-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
-
RPE 8.5
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
4
Leg Extension
1
1
8-10 reps
8-10 reps
-
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
6-8 reps
6-8 reps
-
RPE 10
6
Standing Calf Raise
2
1
12-15 reps
12-15 reps
-
RPE 9
7A
Hanging Knee Raise
2
10-15 reps
-
7B
Abs Crunch (Weighted)
1
1
12-15 reps
12-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
-
RPE 8.5
2
Hack Squat
2
1
6-8 reps
6-8 reps
-
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
4
Leg Extension
1
1
8-10 reps
8-10 reps
-
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
-
RPE 10
6
Standing Calf Raise
2
1
12-15 reps
12-15 reps
-
RPE 9
7A
Hanging Knee Raise
2
10-15 reps
-
7B
Abs Crunch (Weighted)
1
1
12-15 reps
12-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
-
RPE 8.5
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
3
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
4
Leg Extension
1
1
8-10 reps
8-10 reps
-
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
6-8 reps
6-8 reps
-
RPE 10
6
Standing Calf Raise
2
1
12-15 reps
12-15 reps
-
RPE 9
7A
Hanging Knee Raise
2
10-15 reps
-
7B
Abs Crunch (Weighted)
1
1
12-15 reps
12-15 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
2
Lat Pulldown
2
1
8-10 reps
8-10 reps
-
RPE 10
3
Skull Crusher (Barbell)
2
1
8 reps
8 reps
-
RPE 9
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5A
Preacher Hammer Curl
2
1
10-12 reps
10-12 reps
-
RPE 10
5B
Dip (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 10
6
Rear Delt Fly (Cable)
1
1
8-10 reps
8-10 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
2
Lat Pulldown
2
1
8-10 reps
8-10 reps
-
RPE 10
3
Skull Crusher (Barbell)
2
1
8 reps
8 reps
-
RPE 9
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5A
Preacher Hammer Curl
2
1
10-12 reps
10-12 reps
-
RPE 10
5B
Dip (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 10
6
Rear Delt Fly (Cable)
1
1
8-10 reps
8-10 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
2
Lat Pulldown
2
1
8-10 reps
8-10 reps
-
RPE 10
3
Skull Crusher (Barbell)
2
1
8 reps
8 reps
-
RPE 9
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5A
Preacher Hammer Curl
2
1
10-12 reps
10-12 reps
-
RPE 10
5B
Dip (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 10
6
Rear Delt Fly (Cable)
1
1
8-10 reps
8-10 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
2
Lat Pulldown
2
1
8-10 reps
8-10 reps
-
RPE 10
3
Skull Crusher (Barbell)
2
1
8 reps
8 reps
-
RPE 9
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5A
Preacher Hammer Curl
2
1
10-12 reps
10-12 reps
-
RPE 10
5B
Dip (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 10
6
Rear Delt Fly (Cable)
1
1
8-10 reps
8-10 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
2
Lat Pulldown
2
1
8-10 reps
8-10 reps
-
RPE 10
3
Skull Crusher (Barbell)
2
1
8 reps
8 reps
-
RPE 9
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5A
Preacher Hammer Curl
2
1
10-12 reps
10-12 reps
-
RPE 10
5B
Dip (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 10
6
Rear Delt Fly (Cable)
1
1
8-10 reps
8-10 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
2
Lat Pulldown
2
1
8-10 reps
8-10 reps
-
RPE 10
3
Skull Crusher (Barbell)
2
1
8 reps
8 reps
-
RPE 9
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5A
Preacher Hammer Curl
2
1
10-12 reps
10-12 reps
-
RPE 10
5B
Dip (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 10
6
Rear Delt Fly (Cable)
1
1
8-10 reps
8-10 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
2
Lat Pulldown
2
1
8-10 reps
8-10 reps
-
RPE 10
3
Skull Crusher (Barbell)
2
1
8 reps
8 reps
-
RPE 9
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5A
Preacher Hammer Curl
2
1
10-12 reps
10-12 reps
-
RPE 10
5B
Dip (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 10
6
Rear Delt Fly (Cable)
1
1
8-10 reps
8-10 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
2
Lat Pulldown
2
1
8-10 reps
8-10 reps
-
RPE 10
3
Skull Crusher (Barbell)
2
1
8 reps
8 reps
-
RPE 9
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5A
Preacher Hammer Curl
2
1
10-12 reps
10-12 reps
-
RPE 10
5B
Dip (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 10
6
Rear Delt Fly (Cable)
1
1
8-10 reps
8-10 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
2
Lat Pulldown
2
1
8-10 reps
8-10 reps
-
RPE 10
3
Skull Crusher (Barbell)
2
1
8 reps
8 reps
-
RPE 9
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5A
Preacher Hammer Curl
2
1
10-12 reps
10-12 reps
-
RPE 10
5B
Dip (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 10
6
Rear Delt Fly (Cable)
1
1
8-10 reps
8-10 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
2
Lat Pulldown
2
1
8-10 reps
8-10 reps
-
RPE 10
3
Skull Crusher (Barbell)
2
1
8 reps
8 reps
-
RPE 9
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5A
Preacher Hammer Curl
2
1
10-12 reps
10-12 reps
-
RPE 10
5B
Dip (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 10
6
Rear Delt Fly (Cable)
1
1
8-10 reps
8-10 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
2
Lat Pulldown
2
1
8-10 reps
8-10 reps
-
RPE 10
3
Skull Crusher (Barbell)
2
1
8 reps
8 reps
-
RPE 9
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5A
Preacher Hammer Curl
2
1
10-12 reps
10-12 reps
-
RPE 10
5B
Dip (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 10
6
Rear Delt Fly (Cable)
1
1
8-10 reps
8-10 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 9
2
Lat Pulldown
2
1
8-10 reps
8-10 reps
-
RPE 10
3
Skull Crusher (Barbell)
2
1
8 reps
8 reps
-
RPE 9
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5A
Preacher Hammer Curl
2
1
10-12 reps
10-12 reps
-
RPE 10
5B
Dip (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 10
6
Rear Delt Fly (Cable)
1
1
8-10 reps
8-10 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
-
RPE 9
2
Leg Press
1
1
8-10 reps
8-10 reps
-
RPE 9
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Walking Lunge (Dumbbell)
1
1
8-12 reps
8-12 reps
-
RPE 10
5
Back Extension (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 10
6
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
-
RPE 10
7A
Hanging Leg Raise
2
8-15 reps
-
7B
Abs Crunch (Weighted)
1
1
12-15 reps
12-15 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
-
RPE 9
2
Leg Press
1
1
8-10 reps
8-10 reps
-
RPE 9
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Walking Lunge (Dumbbell)
1
1
8-12 reps
8-12 reps
-
RPE 10
5
Back Extension (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 10
6
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
-
RPE 10
7A
Hanging Leg Raise
2
8-15 reps
-
7B
Abs Crunch (Weighted)
1
1
12-15 reps
12-15 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
-
RPE 9
2
Leg Press
1
1
8-10 reps
8-10 reps
-
RPE 9
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Walking Lunge (Dumbbell)
1
1
8-12 reps
8-12 reps
-
RPE 10
5
Back Extension (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 10
6
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
-
RPE 10
7A
Hanging Leg Raise
2
8-15 reps
-
7B
Abs Crunch (Weighted)
1
1
12-15 reps
12-15 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
-
RPE 9
2
Leg Press
1
1
8-10 reps
8-10 reps
-
RPE 9
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Walking Lunge (Dumbbell)
1
1
8-12 reps
8-12 reps
-
RPE 10
5
Back Extension (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 10
6
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
-
RPE 10
7A
Hanging Leg Raise
2
8-15 reps
-
7B
Abs Crunch (Weighted)
1
1
12-15 reps
12-15 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
-
RPE 9
2
Leg Press
1
1
8-10 reps
8-10 reps
-
RPE 9
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Walking Lunge (Dumbbell)
1
1
8-12 reps
8-12 reps
-
RPE 10
5
Back Extension (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 10
6
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
-
RPE 10
7A
Hanging Leg Raise
2
8-15 reps
-
7B
Abs Crunch (Weighted)
1
1
12-15 reps
12-15 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
-
RPE 9
2
Leg Press
1
1
8-10 reps
8-10 reps
-
RPE 9
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Walking Lunge (Dumbbell)
1
1
8-12 reps
8-12 reps
-
RPE 10
5
Back Extension (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 10
6
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
-
RPE 10
7A
Hanging Leg Raise
2
8-15 reps
-
7B
Abs Crunch (Weighted)
1
1
12-15 reps
12-15 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
-
RPE 9
2
Leg Press
1
1
8-10 reps
8-10 reps
-
RPE 9
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Walking Lunge (Dumbbell)
1
1
8-12 reps
8-12 reps
-
RPE 10
5
Back Extension (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 10
6
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
-
RPE 10
7A
Hanging Leg Raise
2
8-15 reps
-
7B
Abs Crunch (Weighted)
1
1
12-15 reps
12-15 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
-
RPE 9
2
Leg Press
1
1
8-10 reps
8-10 reps
-
RPE 9
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Walking Lunge (Dumbbell)
1
1
8-12 reps
8-12 reps
-
RPE 10
5
Back Extension (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 10
6
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
-
RPE 10
7A
Hanging Leg Raise
2
8-15 reps
-
7B
Abs Crunch (Weighted)
1
1
12-15 reps
12-15 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
-
RPE 9
2
Leg Press
1
1
8-10 reps
8-10 reps
-
RPE 9
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Walking Lunge (Dumbbell)
1
1
8-12 reps
8-12 reps
-
RPE 10
5
Back Extension (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 10
6
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
-
RPE 10
7A
Hanging Leg Raise
2
8-15 reps
-
7B
Abs Crunch (Weighted)
1
1
12-15 reps
12-15 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
-
RPE 9
2
Leg Press
1
1
8-10 reps
8-10 reps
-
RPE 9
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Walking Lunge (Dumbbell)
1
1
8-12 reps
8-12 reps
-
RPE 10
5
Back Extension (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 10
6
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
-
RPE 10
7A
Hanging Leg Raise
2
8-15 reps
-
7B
Abs Crunch (Weighted)
1
1
12-15 reps
12-15 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
-
RPE 9
2
Leg Press
1
1
8-10 reps
8-10 reps
-
RPE 9
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Walking Lunge (Dumbbell)
1
1
8-12 reps
8-12 reps
-
RPE 10
5
Back Extension (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 10
6
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
-
RPE 10
7A
Hanging Leg Raise
2
8-15 reps
-
7B
Abs Crunch (Weighted)
1
1
12-15 reps
12-15 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
-
RPE 9
2
Leg Press
1
1
8-10 reps
8-10 reps
-
RPE 9
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Walking Lunge (Dumbbell)
1
1
8-12 reps
8-12 reps
-
RPE 10
5
Back Extension (Weighted)
2
1
8-10 reps
8-10 reps
-
RPE 10
6
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
-
RPE 10
7A
Hanging Leg Raise
2
8-15 reps
-
7B
Abs Crunch (Weighted)
1
1
12-15 reps
12-15 reps
-
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@6.5
-
@9
2
Pull-Up (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
3
Chest Fly (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
@10
4
Lateral Raise (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
@10
5A
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
@10
5B
Bayesian Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
-
@10
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
12-15 Reps
15-15 Reps
-
@10
Day 3
1
Overhead Press (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
-
@9
2
Lat Pulldown
2 Sets
1 Set
8-10 Reps
8-10 Reps
-
@10
3
Skull Crusher (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
-
@9
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
-
5A
Preacher Hammer Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
-
@10
5B
Dip (Weighted)
2 Sets
1 Set
8-10 Reps
8-10 Reps
-
@10
6
Rear Delt Fly (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
@10
Day 4
1
Deadlift (Barbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
-
@9
2
Leg Press
1 Set
1 Set
8-10 Reps
8-10 Reps
-
@9
3
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
4
Walking Lunge (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
@10
5
Back Extension (Weighted)
2 Sets
1 Set
8-10 Reps
8-10 Reps
-
@10
6
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
@10
7A
Hanging Leg Raise
2 Sets
8-15 Reps
-
7B
Abs Crunch (Weighted)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
@10
Day 2
1
Leg Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
-
@8.5
2
Hack Squat
2 Sets
1 Set
6-8 Reps
6-8 Reps
-
@9
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
-
@9
4
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
-
@10
5
Pendlay Row
1 Set
1 Set
6-8 Reps
6-8 Reps
-
@10
6
Standing Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
-
@9
7A
Hanging Knee Raise
2 Sets
10-15 Reps
-
7B
Abs Crunch (Weighted)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
@10