Program Description
Hypertrophy
Program Overview
- LevelNovice, Intermediate, Beginner, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length13 weeks
- Time Per Workout70 minutes
- CreatedMay 15, 2025 09:46
- Last EditedJun 18, 2025 12:22
Summary
Unlock your strength with the Upper Lower 1 program, a comprehensive 13-week training plan designed for serious lifters. With a 7-day weekly structure, you'll alternate between upper and lower body workouts, targeting all major muscle groups with a mix of machines, cables, and free weights. Each session emphasizes progressive overload and includes detailed exercise protocols to maximize your gains. Whether you're building muscle or enhancing your performance, this program will keep you motivated and on track to achieve your fitness goals. Get ready to transform your physique!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated/Lying Incline Machine Chest Press
1
4-7 reps
RPE 8
2
Seated Neutral Grip Pulldown
1
4-9 reps
RPE 8
3
Smith Machine JM Press
2
4-7 reps
RPE 8
4
Unilateral DB Preacher Curl
1
4-10 reps
RPE 8
5
EZ-Bar Reverse Curl
1
4-10 reps
RPE 8
6
Standing Cable Unilateral Lateral Raise (Lengthened)
1
4-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Bench Press
1
4-7 reps
RPE 8
2
Bench-Supported DB Lateral Raise
1
4-10 reps
RPE 9
3
Seated Chest-Supported Machine Row (70-90 Grader Abduction)
1
4-8 reps
RPE 8
4
Seated Wide-Grip Lat Pulldown
1
4-8 reps
RPE 8
5
Machine Preacher Curl
1
4-9 reps
RPE 8
6
Unilateral Cable Pushdown
1
4-9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Machine Shoulder Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
2
Seated Bilateral Chest-Supported Machine Lat Row
1
4-8 reps
RPE 8
3
Incline EZ-Bar Cable Pushdown
1
4-9 reps
RPE 9
4
EZ-Bar Cable Curl
1
4-9 reps
RPE 9
5
Standing Unilateral Cable Rear Delt Fly
1
5-10 reps
RPE 9
6
Seated Unilateral Machine Pec Fly
1
4-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated/Lying Incline Machine Chest Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
2
Seated Neutral Grip Pulldown
1
1
4-9 reps
4-9 reps
RPE 8
RPE 9
3
Smith Machine JM Press
2
4-7 reps
RPE 8
4
Unilateral DB Preacher Curl
1
4-10 reps
RPE 9
5
EZ-Bar Reverse Curl
1
4-10 reps
RPE 9
6
Standing Cable Unilateral Lateral Raise (Lengthened)
1
4-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Bench Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
2
Bench-Supported DB Lateral Raise
1
4-10 reps
RPE 9
3
Seated Chest-Supported Machine Row (70-90 Grader Abduction)
1
4-8 reps
RPE 8
4
Seated Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
5
Machine Preacher Curl
1
1
4-9 reps
4-9 reps
RPE 8
RPE 9
6
Unilateral Cable Pushdown
1
4-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Machine Shoulder Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
2
Seated Bilateral Chest-Supported Machine Lat Row
1
4-8 reps
RPE 8
3
Incline EZ-Bar Cable Pushdown
1
1
4-9 reps
4-9 reps
RPE 8
RPE 9
4
EZ-Bar Cable Curl
1
4-9 reps
RPE 9
5
Standing Unilateral Cable Rear Delt Fly
1
5-10 reps
RPE 9
6
Seated Unilateral Machine Pec Fly
1
4-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated/Lying Incline Machine Chest Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
2
Seated Neutral Grip Pulldown
2
4-9 reps
RPE 9
3
Smith Machine JM Press
2
4-7 reps
RPE 9
4
Unilateral DB Preacher Curl
1
4-10 reps
RPE 9
5
EZ-Bar Reverse Curl
1
4-10 reps
RPE 9
6
Standing Cable Unilateral Lateral Raise (Lengthened)
1
4-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Bench Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
2
Bench-Supported DB Lateral Raise
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
3
Seated Chest-Supported Machine Row (70-90 Grader Abduction)
1
4-8 reps
RPE 9
4
Seated Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
5
Machine Preacher Curl
1
1
4-9 reps
4-9 reps
RPE 8
RPE 9
6
Unilateral Cable Pushdown
1
4-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Machine Shoulder Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
2
Seated Bilateral Chest-Supported Machine Lat Row
1
4-8 reps
RPE 9
3
Incline EZ-Bar Cable Pushdown
2
4-9 reps
RPE 9
4
EZ-Bar Cable Curl
2
4-9 reps
RPE 10
5
Standing Unilateral Cable Rear Delt Fly
1
5-10 reps
RPE 10
6
Seated Unilateral Machine Pec Fly
1
4-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated/Lying Incline Machine Chest Press
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
2
Seated Neutral Grip Pulldown
1
1
4-9 reps
4-9 reps
RPE 9
RPE 10
3
Smith Machine JM Press
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
4
Unilateral DB Preacher Curl
1
4-10 reps
RPE 10
5
EZ-Bar Reverse Curl
1
4-10 reps
RPE 10
6
Standing Cable Unilateral Lateral Raise (Lengthened)
1
4-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Bench Press
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
2
Bench-Supported DB Lateral Raise
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
3
Seated Chest-Supported Machine Row (70-90 Grader Abduction)
1
4-8 reps
RPE 9
4
Seated Wide-Grip Lat Pulldown
1
4-8 reps
RPE 10
5
Machine Preacher Curl
1
1
4-9 reps
4-9 reps
RPE 9
RPE 10
6
Unilateral Cable Pushdown
1
1
4-9 reps
4-9 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Machine Shoulder Press
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
2
Seated Bilateral Chest-Supported Machine Lat Row
1
4-8 reps
RPE 9
3
Incline EZ-Bar Cable Pushdown
2
4-9 reps
RPE 9
4
EZ-Bar Cable Curl
2
4-9 reps
RPE 10
5
Standing Unilateral Cable Rear Delt Fly
1
5-10 reps
RPE 10
6
Seated Unilateral Machine Pec Fly
1
1
4-9 reps
4-9 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated/Lying Incline Machine Chest Press
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
2
Seated Neutral Grip Pulldown
2
4-9 reps
RPE 9
3
Smith Machine JM Press
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
4
Unilateral DB Preacher Curl
1
4-10 reps
RPE 10
5
EZ-Bar Reverse Curl
1
4-10 reps
RPE 10
6
Standing Cable Unilateral Lateral Raise (Lengthened)
1
4-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell SLDL
1
4-6 reps
RPE 8
2
Decline Leg Press
1
4-7 reps
RPE 8
3
Bilateral Toe Press
1
4-10 reps
RPE 8
4
(Optional) Machine Crunch
1
4-10 reps
RPE 8
5
(Optional) Standing Cable Wrist Curl
1
5-10 reps
RPE 9
6
(Optional) Machine Glute Kickback
1
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bilateral Toe Press
1
4-10 reps
RPE 9
2
Bilateral Leg Extension
1
4-9 reps
RPE 8
3
Hack Squat (Unbanded)
1
4-7 reps
RPE 8
4
Lying Leg Curl
1
4-9 reps
RPE 8
5
(Optional) Machine Crunch
1
4-10 reps
RPE 8
6
(Optional) Standing Cable Wrist Curl
1
5-10 reps
RPE 9
7
(Optional) Seated Abduction Machine (Leaned Forward)
1
4-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
1
1
4-10 reps
4-10 reps
RPE 8
RPE 9
2
Seated Leg Curl
1
4-9 reps
RPE 8
3
Bilateral Leg Extension
1
4-9 reps
RPE 9
4
Seated Adduction Machine
1
4-10 reps
RPE 9
5
(Optional) Machine Hip Thrust
1
4-7 reps
RPE 8
6
(Optional) Cable Crunch
1
4-10 reps
RPE 9
7
(Optional) Bench-Supported Free-Weight Wrist Curl
1
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell SLDL
1
4-6 reps
RPE 8
2
Decline Leg Press
2
4-7 reps
RPE 8
3
Bilateral Toe Press
1
4-10 reps
RPE 9
4
(Optional) Machine Crunch
1
4-10 reps
RPE 9
5
(Optional) Standing Cable Wrist Curl
1
5-10 reps
RPE 9
6
(Optional) Machine Glute Kickback
1
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bilateral Toe Press
1
4-10 reps
RPE 9
2
Bilateral Leg Extension
1
4-9 reps
RPE 9
3
Hack Squat (Unbanded)
1
4-7 reps
RPE 8
4
Lying Leg Curl
1
4-9 reps
RPE 9
5
(Optional) Machine Crunch
1
4-10 reps
RPE 9
6
(Optional) Standing Cable Wrist Curl
1
5-10 reps
RPE 9
7
(Optional) Seated Abduction Machine (Leaned Forward)
1
4-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
1
1
4-10 reps
4-10 reps
RPE 8
RPE 9
2
Seated Leg Curl
1
1
4-9 reps
4-9 reps
RPE 8
RPE 9
3
Bilateral Leg Extension
1
4-9 reps
RPE 9
4
Seated Adduction Machine
1
4-10 reps
RPE 9
5
(Optional) Machine Hip Thrust
1
4-7 reps
RPE 8
6
(Optional) Cable Crunch
1
4-10 reps
RPE 9
7
(Optional) Bench-Supported Free-Weight Wrist Curl
1
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell SLDL
1
4-6 reps
RPE 9
2
Decline Leg Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
3
Bilateral Toe Press
1
4-10 reps
RPE 9
4
(Optional) Machine Crunch
1
4-10 reps
RPE 9
5
(Optional) Standing Cable Wrist Curl
1
5-10 reps
RPE 10
6
(Optional) Machine Glute Kickback
1
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bilateral Toe Press
2
4-10 reps
RPE 9
2
Bilateral Leg Extension
1
4-9 reps
RPE 10
3
Hack Squat (Unbanded)
1
4-7 reps
RPE 9
4
Lying Leg Curl
1
4-9 reps
RPE 9
5
(Optional) Machine Crunch
1
4-10 reps
RPE 9
6
(Optional) Standing Cable Wrist Curl
1
5-10 reps
RPE 10
7
(Optional) Seated Abduction Machine (Leaned Forward)
1
4-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
2
Seated Leg Curl
1
1
4-9 reps
4-9 reps
RPE 8
RPE 9
3
Bilateral Leg Extension
1
4-9 reps
RPE 10
4
Seated Adduction Machine
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
5
(Optional) Machine Hip Thrust
1
4-7 reps
RPE 9
6
(Optional) Cable Crunch
2
4-10 reps
RPE 10
7
(Optional) Bench-Supported Free-Weight Wrist Curl
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell SLDL
1
4-6 reps
RPE 9
2
Decline Leg Press
2
4-7 reps
RPE 9
3
Bilateral Toe Press
2
4-10 reps
RPE 8
4
(Optional) Machine Crunch
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
5
(Optional) Standing Cable Wrist Curl
2
5-10 reps
RPE 10
6
(Optional) Machine Glute Kickback
1
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bilateral Toe Press
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
2
Bilateral Leg Extension
1
4-9 reps
RPE 10
3
Hack Squat (Unbanded)
1
4-7 reps
RPE 9
4
Lying Leg Curl
1
1
4-9 reps
4-9 reps
RPE 9
RPE 10
5
(Optional) Machine Crunch
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
6
(Optional) Standing Cable Wrist Curl
2
5-10 reps
RPE 10
7
(Optional) Seated Abduction Machine (Leaned Forward)
1
4-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
2
Seated Leg Curl
1
1
4-9 reps
4-9 reps
RPE 8
RPE 9
3
Bilateral Leg Extension
1
4-9 reps
RPE 10
4
Seated Adduction Machine
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
5
(Optional) Machine Hip Thrust
1
4-7 reps
RPE 9
6
(Optional) Cable Crunch
2
4-10 reps
RPE 10
7
(Optional) Bench-Supported Free-Weight Wrist Curl
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell SLDL
1
4-6 reps
RPE 9
2
Decline Leg Press
2
4-7 reps
RPE 9
3
Bilateral Toe Press
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
4
(Optional) Machine Crunch
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
5
(Optional) Standing Cable Wrist Curl
2
5-10 reps
RPE 10
6
(Optional) Machine Glute Kickback
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Machine Shoulder Press
1
4-7 reps
RPE 8
2
Seated Bilateral Chest-Supported Machine Lat Row
1
4-8 reps
RPE 8
3
Incline EZ-Bar Cable Pushdown
1
4-9 reps
RPE 8
4
EZ-Bar Cable Curl
1
4-9 reps
RPE 8
5
Standing Unilateral Cable Rear Delt Fly
1
5-10 reps
RPE 8
6
Seated Unilateral Machine Pec Fly
1
4-9 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated/Lying Incline Machine Chest Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
2
Seated Neutral Grip Pulldown
1
4-9 reps
RPE 9
3
Smith Machine JM Press
2
4-7 reps
RPE 9
4
Unilateral DB Preacher Curl
1
4-10 reps
RPE 8
5
EZ-Bar Reverse Curl
1
4-10 reps
RPE 9
6
Standing Cable Unilateral Lateral Raise (Lengthened)
1
4-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat DB Bench Press
1
4-7 reps
RPE 8
2
Bench-Supported DB Lateral Raise
1
4-10 reps
RPE 9
3
Seated Chest-Supported Machine Row (70-90 Grader Abduction)
1
4-8 reps
RPE 8
4
Seated Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
5
Machine Preacher Curl
1
1
4-9 reps
4-9 reps
RPE 8
RPE 9
6
Unilateral Cable Pushdown
1
4-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Machine Shoulder Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
2
Seated Bilateral Chest-Supported Machine Lat Row
1
4-8 reps
RPE 8
3
Incline EZ-Bar Cable Pushdown
1
1
4-9 reps
4-9 reps
RPE 8
RPE 9
4
EZ-Bar Cable Curl
1
4-9 reps
RPE 9
5
Standing Unilateral Cable Rear Delt Fly
1
5-10 reps
RPE 9
6
Seated Unilateral Machine Pec Fly
1
4-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated/Lying Incline Machine Chest Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
2
Seated Neutral Grip Pulldown
1
1
4-9 reps
4-9 reps
RPE 8
RPE 9
3
Smith Machine JM Press
2
4-7 reps
RPE 9
4
Unilateral DB Preacher Curl
1
4-10 reps
RPE 9
5
EZ-Bar Reverse Curl
1
4-10 reps
RPE 9
6
Standing Cable Unilateral Lateral Raise (Lengthened)
1
4-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat DB Bench Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
2
Bench-Supported DB Lateral Raise
1
4-10 reps
RPE 10
3
Seated Chest-Supported Machine Row (70-90 Grader Abduction)
1
4-8 reps
RPE 9
4
Seated Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
5
Machine Preacher Curl
1
1
4-9 reps
4-9 reps
RPE 8
RPE 9
6
Unilateral Cable Pushdown
1
4-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Machine Shoulder Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
2
Seated Bilateral Chest-Supported Machine Lat Row
1
4-8 reps
RPE 9
3
Incline EZ-Bar Cable Pushdown
2
4-9 reps
RPE 9
4
EZ-Bar Cable Curl
1
4-9 reps
RPE 10
5
Standing Unilateral Cable Rear Delt Fly
1
5-10 reps
RPE 10
6
Seated Unilateral Machine Pec Fly
1
4-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated/Lying Incline Machine Chest Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
2
Seated Neutral Grip Pulldown
2
4-9 reps
RPE 9
3
Smith Machine JM Press
2
4-7 reps
RPE 9
4
Unilateral DB Preacher Curl
1
4-10 reps
RPE 9
5
EZ-Bar Reverse Curl
1
4-10 reps
RPE 9
6
Standing Cable Unilateral Lateral Raise (Lengthened)
1
4-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat DB Bench Press
2
4-7 reps
RPE 9
2
Bench-Supported DB Lateral Raise
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
3
Seated Chest-Supported Machine Row (70-90 Grader Abduction)
1
4-8 reps
RPE 9
4
Seated Wide-Grip Lat Pulldown
1
4-8 reps
RPE 10
5
Machine Preacher Curl
1
1
4-9 reps
4-9 reps
RPE 9
RPE 10
6
Unilateral Cable Pushdown
1
1
4-9 reps
4-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Machine Shoulder Press
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
2
Seated Bilateral Chest-Supported Machine Lat Row
1
4-8 reps
RPE 9
3
Incline EZ-Bar Cable Pushdown
1
1
4-9 reps
4-9 reps
RPE 9
RPE 10
4
EZ-Bar Cable Curl
2
4-9 reps
RPE 10
5
Standing Unilateral Cable Rear Delt Fly
1
5-10 reps
RPE 10
6
Seated Unilateral Machine Pec Fly
2
4-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated/Lying Incline Machine Chest Press
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
2
Seated Neutral Grip Pulldown
2
4-9 reps
RPE 9
3
Smith Machine JM Press
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
4
Unilateral DB Preacher Curl
1
4-10 reps
RPE 10
5
EZ-Bar Reverse Curl
1
4-10 reps
RPE 10
6
Standing Cable Unilateral Lateral Raise (Lengthened)
1
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat DB Bench Press
2
4-7 reps
RPE 9
2
Bench-Supported DB Lateral Raise
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
3
Seated Chest-Supported Machine Row (70-90 Grader Abduction)
1
4-8 reps
RPE 9
4
Seated Wide-Grip Lat Pulldown
1
4-8 reps
RPE 10
5
Machine Preacher Curl
1
1
4-9 reps
4-9 reps
RPE 9
RPE 10
6
Unilateral Cable Pushdown
1
1
4-9 reps
4-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Machine Shoulder Press
1
1
4-7 reps
4-7 reps
RPE 9
RPE 10
2
Seated Bilateral Chest-Supported Machine Lat Row
1
4-8 reps
RPE 9
3
Incline EZ-Bar Cable Pushdown
2
4-9 reps
RPE 9
4
EZ-Bar Cable Curl
2
4-9 reps
RPE 10
5
Standing Unilateral Cable Rear Delt Fly
1
5-10 reps
RPE 10
6
Seated Unilateral Machine Pec Fly
1
1
4-9 reps
4-9 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
1
4-10 reps
RPE 8
2
Seated Leg Curl
1
4-9 reps
RPE 8
3
Bilateral Leg Extension
1
4-9 reps
RPE 8
4
Seated Adduction Machine
1
4-10 reps
RPE 8
5
(Optional) Machine Hip Thrust
1
4-7 reps
RPE 8
6
(Optional) Cable Crunch
1
4-10 reps
RPE 8
7
(Optional) Bench-Supported Free-Weight Wrist Curl
1
5-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell SLDL
1
4-6 reps
RPE 8
2
Decline Leg Press
1
4-7 reps
RPE 8
3
Bilateral Toe Press
1
4-10 reps
RPE 9
4
(Optional) Machine Crunch
1
4-10 reps
RPE 9
5
(Optional) Standing Cable Wrist Curl
1
5-10 reps
RPE 9
6
(Optional) Machine Glute Kickback
1
5-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bilateral Toe Press
1
4-10 reps
RPE 9
2
Bilateral Leg Extension
1
4-9 reps
RPE 9
3
Hack Squat (Unbanded)
1
4-7 reps
RPE 8
4
Lying Leg Curl
1
4-9 reps
RPE 9
5
(Optional) Machine Crunch
1
4-10 reps
RPE 9
6
(Optional) Standing Cable Wrist Curl
1
5-10 reps
RPE 9
7
(Optional) Seated Abduction Machine (Leaned Forward)
1
4-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
1
1
4-10 reps
4-10 reps
RPE 8
RPE 9
2
Seated Leg Curl
2
4-9 reps
RPE 8
3
Bilateral Leg Extension
1
4-9 reps
RPE 9
4
Seated Adduction Machine
1
4-10 reps
RPE 9
5
(Optional) Machine Hip Thrust
1
4-7 reps
RPE 8
6
(Optional) Cable Crunch
1
4-10 reps
RPE 9
7
(Optional) Bench-Supported Free-Weight Wrist Curl
1
5-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell SLDL
1
4-6 reps
RPE 8
2
Decline Leg Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
3
Bilateral Toe Press
1
4-10 reps
RPE 9
4
(Optional) Machine Crunch
1
4-10 reps
RPE 9
5
(Optional) Standing Cable Wrist Curl
1
5-10 reps
RPE 10
6
(Optional) Machine Glute Kickback
1
5-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bilateral Toe Press
2
4-10 reps
RPE 9
2
Bilateral Leg Extension
1
4-9 reps
RPE 9
3
Hack Squat (Unbanded)
1
4-7 reps
RPE 9
4
Lying Leg Curl
1
4-9 reps
RPE 9
5
(Optional) Machine Crunch
1
4-10 reps
RPE 9
6
(Optional) Standing Cable Wrist Curl
1
5-10 reps
RPE 10
7
(Optional) Seated Abduction Machine (Leaned Forward)
1
4-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
2
4-10 reps
RPE 9
2
Seated Leg Curl
2
4-9 reps
RPE 9
3
Bilateral Leg Extension
1
4-9 reps
RPE 10
4
Seated Adduction Machine
1
4-10 reps
RPE 9
5
(Optional) Machine Hip Thrust
1
4-7 reps
RPE 8
6
(Optional) Cable Crunch
1
4-10 reps
RPE 10
7
(Optional) Bench-Supported Free-Weight Wrist Curl
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell SLDL
1
4-6 reps
RPE 9
2
Decline Leg Press
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
3
Bilateral Toe Press
2
4-10 reps
RPE 9
4
(Optional) Machine Crunch
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
5
(Optional) Standing Cable Wrist Curl
2
5-10 reps
RPE 10
6
(Optional) Machine Glute Kickback
1
5-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bilateral Toe Press
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
2
Bilateral Leg Extension
1
4-9 reps
RPE 10
3
Hack Squat (Unbanded)
1
4-7 reps
RPE 9
4
Lying Leg Curl
2
4-9 reps
RPE 9
5
(Optional) Machine Crunch
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
6
(Optional) Standing Cable Wrist Curl
2
5-10 reps
RPE 10
7
(Optional) Seated Abduction Machine (Leaned Forward)
1
4-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
2
Seated Leg Curl
2
4-9 reps
RPE 9
3
Bilateral Leg Extension
1
4-9 reps
RPE 10
4
Seated Adduction Machine
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
5
(Optional) Machine Hip Thrust
1
4-7 reps
RPE 9
6
(Optional) Cable Crunch
2
4-10 reps
RPE 10
7
(Optional) Bench-Supported Free-Weight Wrist Curl
2
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell SLDL
1
4-6 reps
RPE 9
2
Decline Leg Press
2
4-7 reps
RPE 9
3
Bilateral Toe Press
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
4
(Optional) Machine Crunch
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
5
(Optional) Standing Cable Wrist Curl
2
5-10 reps
RPE 10
6
(Optional) Machine Glute Kickback
1
5-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bilateral Toe Press
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
2
Bilateral Leg Extension
1
4-9 reps
RPE 10
3
Hack Squat (Unbanded)
1
4-7 reps
RPE 9
4
Lying Leg Curl
2
4-9 reps
RPE 9
5
(Optional) Machine Crunch
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
6
(Optional) Standing Cable Wrist Curl
2
5-10 reps
RPE 10
7
(Optional) Seated Abduction Machine (Leaned Forward)
1
4-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
2
Seated Leg Curl
1
1
4-9 reps
4-9 reps
RPE 8
RPE 9
3
Bilateral Leg Extension
1
4-9 reps
RPE 10
4
Seated Adduction Machine
1
1
4-10 reps
4-10 reps
RPE 9
RPE 10
5
(Optional) Machine Hip Thrust
1
4-7 reps
RPE 9
6
(Optional) Cable Crunch
2
4-10 reps
RPE 10
7
(Optional) Bench-Supported Free-Weight Wrist Curl
2
5-10 reps
RPE 10
Week 1
1 / 13 Weeks
Day 1
1
Seated/Lying Incline Machine Chest Press1 Set
4-7 Reps
@8
2
Seated Neutral Grip Pulldown1 Set
4-9 Reps
@8
3
Smith Machine JM Press2 Sets
4-7 Reps
@8
4
Unilateral DB Preacher Curl1 Set
4-10 Reps
@8
5
EZ-Bar Reverse Curl1 Set
4-10 Reps
@8
6
Standing Cable Unilateral Lateral Raise (Lengthened)1 Set
4-10 Reps
@8
Day 2
1
Barbell SLDL1 Set
4-6 Reps
@8
2
Decline Leg Press1 Set
4-7 Reps
@8
3
Bilateral Toe Press1 Set
4-10 Reps
@8
4
(Optional) Machine Crunch1 Set
4-10 Reps
@8
5
(Optional) Standing Cable Wrist Curl1 Set
5-10 Reps
@9
6
(Optional) Machine Glute Kickback1 Set
5-10 Reps
@8
Day 4
1
Seated Machine Shoulder Press1 Set
4-7 Reps
@8
2
Seated Bilateral Chest-Supported Machine Lat Row1 Set
4-8 Reps
@8
3
Incline EZ-Bar Cable Pushdown1 Set
4-9 Reps
@8
4
EZ-Bar Cable Curl1 Set
4-9 Reps
@8
5
Standing Unilateral Cable Rear Delt Fly1 Set
5-10 Reps
@8
6
Seated Unilateral Machine Pec Fly1 Set
4-9 Reps
@8
Day 5
1
Unilateral Toe Press1 Set
4-10 Reps
@8
2
Seated Leg Curl1 Set
4-9 Reps
@8
3
Bilateral Leg Extension1 Set
4-9 Reps
@8
4
Seated Adduction Machine1 Set
4-10 Reps
@8
5
(Optional) Machine Hip Thrust1 Set
4-7 Reps
@8
6
(Optional) Cable Crunch1 Set
4-10 Reps
@8
7
(Optional) Bench-Supported Free-Weight Wrist Curl1 Set
5-10 Reps
@9