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OmNip Upper Lower

by Uroš S.
1 athletes joined

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
    Sep 28, 2025 08:00

Summary

Introducing the OmNip Upper Lower program, a comprehensive 12-week training plan designed for those ready to elevate their strength and physique. With four intense sessions per week, you’ll focus on upper and lower body splits, incorporating compound lifts and targeted exercises to maximize muscle engagement. This program is perfect for lifters looking to build strength, improve endurance, and achieve balanced muscle development in a full gym setting. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Glutes
9.6%
Triceps
9.4%
Upper Back
9.2%
Quadriceps
9.2%
Abs
9.1%
Hamstrings
7.7%
Lats
7.6%
Front Delts
6.6%
Chest
6%
Middle Delts
6%
Lower Back
5.5%
Biceps
4.5%
Rear Delts
3.7%
Calves
2.3%
Abductors
1.8%
Adductors
1.1%
Forearms
0.6%
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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