Program Description
**Upper Lower x2** is an advanced 8-week program designed to maximize your strength and muscle gains through a balanced upper-lower split. With 32 training days, each session is approximately 50 minutes, focusing on bodybuilding and powerbuilding techniques. You'll engage in a variety of supersets targeting all major muscle groups, ensuring efficient workouts that challenge your limits. Equip yourself with access to a full gym and get ready to elevate your training to the next level!
Program Overview
- LevelAdvanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedJan 20, 2026 03:29
- Last EditedJan 26, 2026 05:05
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.9%
Hamstrings
11.1%
Triceps
8.3%
Upper Back
7.8%
Front Delts
6.5%
Lats
6.2%
Quadriceps
6.2%
Middle Delts
5.4%
Biceps
5.4%
Chest
5.2%
Abductors
5.2%
Abs
4.4%
Rear Delts
4.1%
Lower Back
4.1%
Calves
3.1%
Adductors
2.8%
Forearms
1.3%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
1B
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
2A
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
2B
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
3A
Lying Rear Lateral Raise
3
12 reps
RPE 8
3B
Partial Lateral Raise (Cable)
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
1B
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
2A
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
2B
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
3A
Lying Rear Lateral Raise
3
12 reps
RPE 8
3B
Partial Lateral Raise (Cable)
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
1B
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
2A
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
2B
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
3A
Lying Rear Lateral Raise
3
12 reps
RPE 8
3B
Partial Lateral Raise (Cable)
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
1B
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
2A
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
2B
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
3A
Lying Rear Lateral Raise
3
12 reps
RPE 8
3B
Partial Lateral Raise (Cable)
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
1B
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
2A
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
2B
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
3A
Lying Rear Lateral Raise
3
12 reps
RPE 8
3B
Partial Lateral Raise (Cable)
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
1B
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
2A
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
2B
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
3A
Lying Rear Lateral Raise
3
12 reps
RPE 8
3B
Partial Lateral Raise (Cable)
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
1B
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
2A
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
2B
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
3A
Lying Rear Lateral Raise
3
12 reps
RPE 8
3B
Partial Lateral Raise (Cable)
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
1B
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
2A
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
2B
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
3A
Lying Rear Lateral Raise
3
12 reps
RPE 8
3B
Partial Lateral Raise (Cable)
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
12 reps
-
1B
Hip Abductor (Machine)
3
15 reps
-
2
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
65%
75%
85%
92%
3A
Good Morning
1
1
1
12 reps
10 reps
8 reps
55%
65%
75%
3B
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Glute Kickback
3
15 reps
-
4B
Single Leg Calf Raise (Bodyweight)
3
20 reps
-
5A
Calf Raise (Machine)
3
AMRAP
-
5B
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
12 reps
-
1B
Hip Abductor (Machine)
3
15 reps
-
2
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
65%
75%
85%
92%
3A
Good Morning
1
1
1
12 reps
10 reps
8 reps
55%
65%
75%
3B
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Glute Kickback
3
15 reps
-
4B
Single Leg Calf Raise (Bodyweight)
3
20 reps
-
5A
Calf Raise (Machine)
3
AMRAP
-
5B
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
12 reps
-
1B
Hip Abductor (Machine)
3
15 reps
-
2
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
65%
75%
85%
92%
3A
Good Morning
1
1
1
12 reps
10 reps
8 reps
55%
65%
75%
3B
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Glute Kickback
3
15 reps
-
4B
Single Leg Calf Raise (Bodyweight)
3
20 reps
-
5A
Calf Raise (Machine)
3
AMRAP
-
5B
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
12 reps
-
1B
Hip Abductor (Machine)
3
15 reps
-
2
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
65%
75%
85%
92%
3A
Good Morning
1
1
1
12 reps
10 reps
8 reps
55%
65%
75%
3B
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Glute Kickback
3
15 reps
-
4B
Single Leg Calf Raise (Bodyweight)
3
20 reps
-
5A
Calf Raise (Machine)
3
AMRAP
-
5B
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
12 reps
-
1B
Hip Abductor (Machine)
3
15 reps
-
2
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
65%
75%
85%
92%
3A
Good Morning
1
1
1
12 reps
10 reps
8 reps
55%
65%
75%
3B
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Glute Kickback
3
15 reps
-
4B
Single Leg Calf Raise (Bodyweight)
3
20 reps
-
5A
Calf Raise (Machine)
3
AMRAP
-
5B
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
12 reps
-
1B
Hip Abductor (Machine)
3
15 reps
-
2
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
65%
75%
85%
92%
3A
Good Morning
1
1
1
12 reps
10 reps
8 reps
55%
65%
75%
3B
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Glute Kickback
3
15 reps
-
4B
Single Leg Calf Raise (Bodyweight)
3
20 reps
-
5A
Calf Raise (Machine)
3
AMRAP
-
5B
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
12 reps
-
1B
Hip Abductor (Machine)
3
15 reps
-
2
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
65%
75%
85%
92%
3A
Good Morning
1
1
1
12 reps
10 reps
8 reps
55%
65%
75%
3B
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Glute Kickback
3
15 reps
-
4B
Single Leg Calf Raise (Bodyweight)
3
20 reps
-
5A
Calf Raise (Machine)
3
AMRAP
-
5B
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
12 reps
-
1B
Hip Abductor (Machine)
3
15 reps
-
2
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
65%
75%
85%
92%
3A
Good Morning
1
1
1
12 reps
10 reps
8 reps
55%
65%
75%
3B
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Glute Kickback
3
15 reps
-
4B
Single Leg Calf Raise (Bodyweight)
3
20 reps
-
5A
Calf Raise (Machine)
3
AMRAP
-
5B
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
2
Dip (Weighted)
2
10 reps
-
3
Pull-Up (Bodyweight)
2
10 reps
-
4
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Standing Pullover (Cable)
2
12 reps
-
6B
Rear Delt Fly (Cable)
2
15 reps
-
7A
Hammer Curl (Dumbbell)
2
12 reps
-
7B
Single Arm Pushdown
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
2
Dip (Weighted)
2
10 reps
-
3
Pull-Up (Bodyweight)
2
10 reps
-
4
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Standing Pullover (Cable)
2
12 reps
-
6B
Rear Delt Fly (Cable)
2
15 reps
-
7A
Hammer Curl (Dumbbell)
2
12 reps
-
7B
Single Arm Pushdown
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
2
Dip (Weighted)
2
10 reps
-
3
Pull-Up (Bodyweight)
2
10 reps
-
4
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Standing Pullover (Cable)
2
12 reps
-
6B
Rear Delt Fly (Cable)
2
15 reps
-
7A
Hammer Curl (Dumbbell)
2
12 reps
-
7B
Single Arm Pushdown
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
2
Dip (Weighted)
2
10 reps
-
3
Pull-Up (Bodyweight)
2
10 reps
-
4
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Standing Pullover (Cable)
2
12 reps
-
6B
Rear Delt Fly (Cable)
2
15 reps
-
7A
Hammer Curl (Dumbbell)
2
12 reps
-
7B
Single Arm Pushdown
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
2
Dip (Weighted)
2
10 reps
-
3
Pull-Up (Bodyweight)
2
10 reps
-
4
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Standing Pullover (Cable)
2
12 reps
-
6B
Rear Delt Fly (Cable)
2
15 reps
-
7A
Hammer Curl (Dumbbell)
2
12 reps
-
7B
Single Arm Pushdown
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
2
Dip (Weighted)
2
10 reps
-
3
Pull-Up (Bodyweight)
2
10 reps
-
4
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Standing Pullover (Cable)
2
12 reps
-
6B
Rear Delt Fly (Cable)
2
15 reps
-
7A
Hammer Curl (Dumbbell)
2
12 reps
-
7B
Single Arm Pushdown
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
2
Dip (Weighted)
2
10 reps
-
3
Pull-Up (Bodyweight)
2
10 reps
-
4
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Standing Pullover (Cable)
2
12 reps
-
6B
Rear Delt Fly (Cable)
2
15 reps
-
7A
Hammer Curl (Dumbbell)
2
12 reps
-
7B
Single Arm Pushdown
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
2
Dip (Weighted)
2
10 reps
-
3
Pull-Up (Bodyweight)
2
10 reps
-
4
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Standing Pullover (Cable)
2
12 reps
-
6B
Rear Delt Fly (Cable)
2
15 reps
-
7A
Hammer Curl (Dumbbell)
2
12 reps
-
7B
Single Arm Pushdown
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
6 reps
50%
60%
70%
80%
85%
2
Leg Extension
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Landmine Sumo Deadlift
1
2
12 reps
10 reps
-
-
5
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
-
6A
Hip Adductor (Machine)
3
AMRAP
-
6B
Hip Abductor (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
6 reps
50%
60%
70%
80%
85%
2
Leg Extension
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Landmine Sumo Deadlift
1
2
12 reps
10 reps
-
-
5
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
-
6A
Hip Adductor (Machine)
3
AMRAP
-
6B
Hip Abductor (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
6 reps
50%
60%
70%
80%
85%
2
Leg Extension
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Landmine Sumo Deadlift
1
2
12 reps
10 reps
-
-
5
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
-
6A
Hip Adductor (Machine)
3
AMRAP
-
6B
Hip Abductor (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
6 reps
50%
60%
70%
80%
85%
2
Leg Extension
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Landmine Sumo Deadlift
1
2
12 reps
10 reps
-
-
5
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
-
6A
Hip Adductor (Machine)
3
AMRAP
-
6B
Hip Abductor (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
6 reps
50%
60%
70%
80%
85%
2
Leg Extension
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Landmine Sumo Deadlift
1
2
12 reps
10 reps
-
-
5
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
-
6A
Hip Adductor (Machine)
3
AMRAP
-
6B
Hip Abductor (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
6 reps
50%
60%
70%
80%
85%
2
Leg Extension
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Landmine Sumo Deadlift
1
2
12 reps
10 reps
-
-
5
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
-
6A
Hip Adductor (Machine)
3
AMRAP
-
6B
Hip Abductor (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
6 reps
50%
60%
70%
80%
85%
2
Leg Extension
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Landmine Sumo Deadlift
1
2
12 reps
10 reps
-
-
5
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
-
6A
Hip Adductor (Machine)
3
AMRAP
-
6B
Hip Abductor (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
6 reps
50%
60%
70%
80%
85%
2
Leg Extension
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Landmine Sumo Deadlift
1
2
12 reps
10 reps
-
-
5
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
-
6A
Hip Adductor (Machine)
3
AMRAP
-
6B
Hip Abductor (Machine)
3
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1A
Cable Crossover1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7.5
@8
1B
Shoulder Press (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
65%
75%
85%
2A
Lat Pulldown (Close Grip)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
65%
75%
85%
2B
Seated Wide-Grip Row (Cable)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
65%
75%
85%
3A
Lying Rear Lateral Raise3 Sets
12 Reps
@8
3B
Partial Lateral Raise (Cable)3 Sets
12 Reps
@8
4A
Tricep Pushdown (Cable)3 Sets
12 Reps
@8
4B
Bicep Curl (Cable)3 Sets
12 Reps
@8
Day 2
1A
Hyperextension3 Sets
12 Reps
-
1B
Hip Abductor (Machine)3 Sets
15 Reps
-
2
Hip Thrust (Barbell)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
65%
75%
85%
92%
3A
Good Morning1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
55%
65%
75%
3B
Lying Leg Curl1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4A
Glute Kickback3 Sets
15 Reps
-
4B
Single Leg Calf Raise (Bodyweight)3 Sets
20 Reps
-
5A
Calf Raise (Machine)3 Sets
AMRAP
-
5B
Abs Crunch (Machine)3 Sets
15 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
65%
75%
85%
2
Dip (Weighted)2 Sets
10 Reps
-
3
Pull-Up (Bodyweight)2 Sets
10 Reps
-
4
T-Bar Row1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
65%
75%
85%
5A
Overhead Tricep Extension (Cable)3 Sets
12 Reps
-
5B
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
6A
Standing Pullover (Cable)2 Sets
12 Reps
-
6B
Rear Delt Fly (Cable)2 Sets
15 Reps
-
7A
Hammer Curl (Dumbbell)2 Sets
12 Reps
-
7B
Single Arm Pushdown2 Sets
12 Reps
-
Day 4
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
6 Reps
50%
60%
70%
80%
85%
2
Leg Extension3 Sets
12 Reps
-
3
Leg Press2 Sets
15 Reps
-
4
Landmine Sumo Deadlift1 Set
2 Sets
12 Reps
10 Reps
-
-
5
Split Squat Front Foot Elevated (Smith Machine)2 Sets
12 Reps
-
6A
Hip Adductor (Machine)3 Sets
AMRAP
-
6B
Hip Abductor (Machine)3 Sets
AMRAP
-