Program Description
Build Size in all muscles by using hypertrophy style workouts. Maximize results by following a nutrition program and adding in cardio throughout the week.
Program Overview
- LevelNovice
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedSep 12, 2024 10:11
- Last EditedJun 18, 2025 12:42
Summary
The Upper Lower Split program is a comprehensive 12-week training regimen designed for those looking to build strength and muscle effectively. With four workouts per week, you'll alternate between upper and lower body sessions, focusing on compound and isolation exercises to maximize gains. Each workout incorporates a mix of machines, free weights, and bodyweight movements, ensuring a balanced approach to strength training. Get ready to challenge yourself and see real results as you progress through this structured plan!
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
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 9
2
Hamstring Curl
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Back Extension (Weighted)
3
8-12 reps
RPE 9
5
Farmer's Walk (Weighted)
3
1-2 mins
RPE 9
6
Abdominal Crunch Machine
3
8-12 reps
RPE 9
7
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 9
2
Hamstring Curl
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Back Extension (Weighted)
3
8-12 reps
RPE 9
5
Farmer's Walk (Weighted)
3
1-2 mins
RPE 9
6
Abdominal Crunch Machine
3
8-12 reps
RPE 9
7
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 9
2
Hamstring Curl
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Back Extension (Weighted)
3
8-12 reps
RPE 9
5
Farmer's Walk (Weighted)
3
1-2 mins
RPE 9
6
Abdominal Crunch Machine
3
8-12 reps
RPE 9
7
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 9
2
Hamstring Curl
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Back Extension (Weighted)
3
8-12 reps
RPE 9
5
Farmer's Walk (Weighted)
3
1-2 mins
RPE 9
6
Abdominal Crunch Machine
3
8-12 reps
RPE 9
7
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 9
2
Hamstring Curl
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Back Extension (Weighted)
3
8-12 reps
RPE 9
5
Farmer's Walk (Weighted)
3
1-2 mins
RPE 9
6
Abdominal Crunch Machine
3
8-12 reps
RPE 9
7
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 9
2
Hamstring Curl
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Back Extension (Weighted)
3
8-12 reps
RPE 9
5
Farmer's Walk (Weighted)
3
1-2 mins
RPE 9
6
Abdominal Crunch Machine
3
8-12 reps
RPE 9
7
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 9
2
Hamstring Curl
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Back Extension (Weighted)
3
8-12 reps
RPE 9
5
Farmer's Walk (Weighted)
3
1-2 mins
RPE 9
6
Abdominal Crunch Machine
3
8-12 reps
RPE 9
7
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 9
2
Hamstring Curl
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Back Extension (Weighted)
3
8-12 reps
RPE 9
5
Farmer's Walk (Weighted)
3
1-2 mins
RPE 9
6
Abdominal Crunch Machine
3
8-12 reps
RPE 9
7
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 9
2
Hamstring Curl
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Back Extension (Weighted)
3
8-12 reps
RPE 9
5
Farmer's Walk (Weighted)
3
1-2 mins
RPE 9
6
Abdominal Crunch Machine
3
8-12 reps
RPE 9
7
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 9
2
Hamstring Curl
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Back Extension (Weighted)
3
8-12 reps
RPE 9
5
Farmer's Walk (Weighted)
3
1-2 mins
RPE 9
6
Abdominal Crunch Machine
3
8-12 reps
RPE 9
7
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 9
2
Hamstring Curl
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Back Extension (Weighted)
3
8-12 reps
RPE 9
5
Farmer's Walk (Weighted)
3
1-2 mins
RPE 9
6
Abdominal Crunch Machine
3
8-12 reps
RPE 9
7
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 9
2
Hamstring Curl
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Back Extension (Weighted)
3
8-12 reps
RPE 9
5
Farmer's Walk (Weighted)
3
1-2 mins
RPE 9
6
Abdominal Crunch Machine
3
8-12 reps
RPE 9
7
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 9
2A
Cable Crunch
6
8-12 reps
RPE 9
2B
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 9
5A
Push Up
3
AMRAP
-
5B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 9
2A
Cable Crunch
6
8-12 reps
RPE 9
2B
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 9
5A
Push Up
3
AMRAP
-
5B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 9
2A
Cable Crunch
6
8-12 reps
RPE 9
2B
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 9
5A
Push Up
3
AMRAP
-
5B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 9
2A
Cable Crunch
6
8-12 reps
RPE 9
2B
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 9
5A
Push Up
3
AMRAP
-
5B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 9
2A
Cable Crunch
6
8-12 reps
RPE 9
2B
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 9
5A
Push Up
3
AMRAP
-
5B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 9
2A
Cable Crunch
6
8-12 reps
RPE 9
2B
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 9
5A
Push Up
3
AMRAP
-
5B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 9
2A
Cable Crunch
6
8-12 reps
RPE 9
2B
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 9
5A
Push Up
3
AMRAP
-
5B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 9
2A
Cable Crunch
6
8-12 reps
RPE 9
2B
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 9
5A
Push Up
3
AMRAP
-
5B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 9
2A
Cable Crunch
6
8-12 reps
RPE 9
2B
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 9
5A
Push Up
3
AMRAP
-
5B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 9
2A
Cable Crunch
6
8-12 reps
RPE 9
2B
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 9
5A
Push Up
3
AMRAP
-
5B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 9
2A
Cable Crunch
6
8-12 reps
RPE 9
2B
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 9
5A
Push Up
3
AMRAP
-
5B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 9
2A
Cable Crunch
6
8-12 reps
RPE 9
2B
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 9
5A
Push Up
3
AMRAP
-
5B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
8-12 reps
RPE 9
2
Hip Abductor (Machine)
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Weighted Sled
3
1-2 mins
RPE 9
6
Ab Wheel
3
8-12 reps
RPE 9
7
Plank
3
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
8-12 reps
RPE 9
2
Hip Abductor (Machine)
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Weighted Sled
3
1-2 mins
RPE 9
6
Ab Wheel
3
8-12 reps
RPE 9
7
Plank
3
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
8-12 reps
RPE 9
2
Hip Abductor (Machine)
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Weighted Sled
3
1-2 mins
RPE 9
6
Ab Wheel
3
8-12 reps
RPE 9
7
Plank
3
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
8-12 reps
RPE 9
2
Hip Abductor (Machine)
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Weighted Sled
3
1-2 mins
RPE 9
6
Ab Wheel
3
8-12 reps
RPE 9
7
Plank
3
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
8-12 reps
RPE 9
2
Hip Abductor (Machine)
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Weighted Sled
3
1-2 mins
RPE 9
6
Ab Wheel
3
8-12 reps
RPE 9
7
Plank
3
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
8-12 reps
RPE 9
2
Hip Abductor (Machine)
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Weighted Sled
3
1-2 mins
RPE 9
6
Ab Wheel
3
8-12 reps
RPE 9
7
Plank
3
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
8-12 reps
RPE 9
2
Hip Abductor (Machine)
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Weighted Sled
3
1-2 mins
RPE 9
6
Ab Wheel
3
8-12 reps
RPE 9
7
Plank
3
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
8-12 reps
RPE 9
2
Hip Abductor (Machine)
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Weighted Sled
3
1-2 mins
RPE 9
6
Ab Wheel
3
8-12 reps
RPE 9
7
Plank
3
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
8-12 reps
RPE 9
2
Hip Abductor (Machine)
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Weighted Sled
3
1-2 mins
RPE 9
6
Ab Wheel
3
8-12 reps
RPE 9
7
Plank
3
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
8-12 reps
RPE 9
2
Hip Abductor (Machine)
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Weighted Sled
3
1-2 mins
RPE 9
6
Ab Wheel
3
8-12 reps
RPE 9
7
Plank
3
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
8-12 reps
RPE 9
2
Hip Abductor (Machine)
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Weighted Sled
3
1-2 mins
RPE 9
6
Ab Wheel
3
8-12 reps
RPE 9
7
Plank
3
1-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
8-12 reps
RPE 9
2
Hip Abductor (Machine)
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5
Weighted Sled
3
1-2 mins
RPE 9
6
Ab Wheel
3
8-12 reps
RPE 9
7
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
5B
Pec Deck (Machine)
3
8-12 reps
RPE 9
6A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
6B
Hammer Curl
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
5B
Pec Deck (Machine)
3
8-12 reps
RPE 9
6A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
6B
Hammer Curl
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
5B
Pec Deck (Machine)
3
8-12 reps
RPE 9
6A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
6B
Hammer Curl
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
5B
Pec Deck (Machine)
3
8-12 reps
RPE 9
6A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
6B
Hammer Curl
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
5B
Pec Deck (Machine)
3
8-12 reps
RPE 9
6A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
6B
Hammer Curl
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
5B
Pec Deck (Machine)
3
8-12 reps
RPE 9
6A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
6B
Hammer Curl
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
5B
Pec Deck (Machine)
3
8-12 reps
RPE 9
6A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
6B
Hammer Curl
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
5B
Pec Deck (Machine)
3
8-12 reps
RPE 9
6A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
6B
Hammer Curl
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
5B
Pec Deck (Machine)
3
8-12 reps
RPE 9
6A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
6B
Hammer Curl
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
5B
Pec Deck (Machine)
3
8-12 reps
RPE 9
6A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
6B
Hammer Curl
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
5B
Pec Deck (Machine)
3
8-12 reps
RPE 9
6A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
6B
Hammer Curl
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
5B
Pec Deck (Machine)
3
8-12 reps
RPE 9
6A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
6B
Hammer Curl
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Smith Machine)3 Sets
8-12 Reps
@9
2
Hamstring Curl3 Sets
8-12 Reps
@9
3
Hack Squat3 Sets
8-12 Reps
@9
4
Back Extension (Weighted)3 Sets
8-12 Reps
@9
5
Farmer's Walk (Weighted)3 Sets
1-2 mins
@9
6
Abdominal Crunch Machine3 Sets
8-12 Reps
@9
7
Hanging Leg Raise3 Sets
8-12 Reps
@9
Day 2
1
Incline Bench Press (Smith Machine)5 Sets
8-12 Reps
@9
2A
Cable Crunch6 Sets
8-12 Reps
@9
2B
One Arm Lateral Raise (Cable)3 Sets
12-20 Reps
@9
3A
Bicep Curl (Cable)3 Sets
8-12 Reps
@9
3B
Chest Fly (Cable)3 Sets
8-12 Reps
@9
4
Shoulder Press (Machine)3 Sets
8-12 Reps
@9
5A
Push Up3 Sets
AMRAP
-
5B
Reverse Abs Crunch (Bodyweight)3 Sets
AMRAP
-
Day 3
1
Bulgarian Split squat Smith Machine6 Sets
8-12 Reps
@9
2
Hip Abductor (Machine)3 Sets
8-12 Reps
@9
3
Hip Adductor (Machine)3 Sets
8-12 Reps
@9
4
Leg Press3 Sets
8-12 Reps
@9
5
Weighted Sled3 Sets
1-2 mins
@9
6
Ab Wheel3 Sets
8-12 Reps
@9
7
Plank3 Sets
1-2 mins
@9
Day 4
1
Chest Supported Row (Machine)3 Sets
8-12 Reps
@9
2
Chest Press (Machine)3 Sets
8-12 Reps
@9
3
Lat Pulldown3 Sets
8-12 Reps
@9
4
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@9
5A
Rear Delt Fly (Machine)3 Sets
8-12 Reps
@9
5B
Pec Deck (Machine)3 Sets
8-12 Reps
@9
6A
Overhead Press (Dumbbell)3 Sets
8-12 Reps
@9
6B
Hammer Curl3 Sets
8-12 Reps
@9
7
Decline Crunch (Weighted)3 Sets
8-12 Reps
@9