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BoostcampPNG

Mike Sommerfeld upper lower program

by Finn D.
1 athletes joined

Program Description

Anyone can do this program.How it works is a pre exhausting excerise before a compound.1 all out set of every exercise Day 1:Lower Body Day 2:Upper Body Then Rest 1 to 3 Days Repeat

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 28, 2025 04:31
  • Last Edited
    Jun 17, 2025 02:26

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Biceps
10.5%
Middle Delts
10.2%
Front Delts
9.8%
Hamstrings
8.6%
Quadriceps
7.9%
Upper Back
7.5%
Chest
7.5%
Lats
6.8%
Glutes
6%
Calves
3.8%
Rear Delts
3%
Abductors
2.6%
Lower Back
1.9%
Forearms
1.5%
Abs
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Romanian Deadlift (Barbell)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Romanian Deadlift (Barbell)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Romanian Deadlift (Barbell)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Romanian Deadlift (Barbell)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Romanian Deadlift (Barbell)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Romanian Deadlift (Barbell)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Romanian Deadlift (Barbell)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Romanian Deadlift (Barbell)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Romanian Deadlift (Barbell)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Romanian Deadlift (Barbell)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Romanian Deadlift (Barbell)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Romanian Deadlift (Barbell)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Single Arm Iso Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Incline Bench Press (Dumbbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Cable)
1
RPE 10
8
Preacher Curl (Dumbbell)
1
RPE 10
9
Bicep Curl (Barbell)
1
RPE 10
10
JM Press (Smith Machine)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Single Arm Iso Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Incline Bench Press (Dumbbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Cable)
1
RPE 10
8
Preacher Curl (Dumbbell)
1
RPE 10
9
Bicep Curl (Barbell)
1
RPE 10
10
JM Press (Smith Machine)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Single Arm Iso Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Incline Bench Press (Dumbbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Cable)
1
RPE 10
8
Preacher Curl (Dumbbell)
1
RPE 10
9
Bicep Curl (Barbell)
1
RPE 10
10
JM Press (Smith Machine)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Single Arm Iso Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Incline Bench Press (Dumbbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Cable)
1
RPE 10
8
Preacher Curl (Dumbbell)
1
RPE 10
9
Bicep Curl (Barbell)
1
RPE 10
10
JM Press (Smith Machine)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Single Arm Iso Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Incline Bench Press (Dumbbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Cable)
1
RPE 10
8
Preacher Curl (Dumbbell)
1
RPE 10
9
Bicep Curl (Barbell)
1
RPE 10
10
JM Press (Smith Machine)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Single Arm Iso Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Incline Bench Press (Dumbbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Cable)
1
RPE 10
8
Preacher Curl (Dumbbell)
1
RPE 10
9
Bicep Curl (Barbell)
1
RPE 10
10
JM Press (Smith Machine)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Single Arm Iso Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Incline Bench Press (Dumbbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Cable)
1
RPE 10
8
Preacher Curl (Dumbbell)
1
RPE 10
9
Bicep Curl (Barbell)
1
RPE 10
10
JM Press (Smith Machine)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Single Arm Iso Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Incline Bench Press (Dumbbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Cable)
1
RPE 10
8
Preacher Curl (Dumbbell)
1
RPE 10
9
Bicep Curl (Barbell)
1
RPE 10
10
JM Press (Smith Machine)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Single Arm Iso Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Incline Bench Press (Dumbbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Cable)
1
RPE 10
8
Preacher Curl (Dumbbell)
1
RPE 10
9
Bicep Curl (Barbell)
1
RPE 10
10
JM Press (Smith Machine)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Single Arm Iso Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Incline Bench Press (Dumbbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Cable)
1
RPE 10
8
Preacher Curl (Dumbbell)
1
RPE 10
9
Bicep Curl (Barbell)
1
RPE 10
10
JM Press (Smith Machine)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Single Arm Iso Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Incline Bench Press (Dumbbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Cable)
1
RPE 10
8
Preacher Curl (Dumbbell)
1
RPE 10
9
Bicep Curl (Barbell)
1
RPE 10
10
JM Press (Smith Machine)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
Single Arm Iso Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Incline Bench Press (Dumbbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Lateral Raise (Cable)
1
RPE 10
8
Preacher Curl (Dumbbell)
1
RPE 10
9
Bicep Curl (Barbell)
1
RPE 10
10
JM Press (Smith Machine)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Hip Abductor (Machine)
1
RPE 10
6
Hip Thrust (Barbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Hip Abductor (Machine)
1
RPE 10
6
Hip Thrust (Barbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Hip Abductor (Machine)
1
RPE 10
6
Hip Thrust (Barbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Hip Abductor (Machine)
1
RPE 10
6
Hip Thrust (Barbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Hip Abductor (Machine)
1
RPE 10
6
Hip Thrust (Barbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Hip Abductor (Machine)
1
RPE 10
6
Hip Thrust (Barbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Hip Abductor (Machine)
1
RPE 10
6
Hip Thrust (Barbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Hip Abductor (Machine)
1
RPE 10
6
Hip Thrust (Barbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Hip Abductor (Machine)
1
RPE 10
6
Hip Thrust (Barbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Hip Abductor (Machine)
1
RPE 10
6
Hip Thrust (Barbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Hip Abductor (Machine)
1
RPE 10
6
Hip Thrust (Barbell)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
RPE 10
2
Leg Extension
1
RPE 10
3
Leg Press
1
RPE 10
4
Leg Curl
1
RPE 10
5
Hip Abductor (Machine)
1
RPE 10
6
Hip Thrust (Barbell)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
T-Bar Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Bench Press (Barbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Rear Delt Fly (Dumbbell)
1
RPE 10
8
Preacher Curl (Barbell)
1
RPE 10
9
Seated Dumbbell Curl
1
RPE 10
10
Overhead Tricep Extension (Cable)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
T-Bar Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Bench Press (Barbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Rear Delt Fly (Dumbbell)
1
RPE 10
8
Preacher Curl (Barbell)
1
RPE 10
9
Seated Dumbbell Curl
1
RPE 10
10
Overhead Tricep Extension (Cable)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
T-Bar Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Bench Press (Barbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Rear Delt Fly (Dumbbell)
1
RPE 10
8
Preacher Curl (Barbell)
1
RPE 10
9
Seated Dumbbell Curl
1
RPE 10
10
Overhead Tricep Extension (Cable)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
T-Bar Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Bench Press (Barbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Rear Delt Fly (Dumbbell)
1
RPE 10
8
Preacher Curl (Barbell)
1
RPE 10
9
Seated Dumbbell Curl
1
RPE 10
10
Overhead Tricep Extension (Cable)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
T-Bar Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Bench Press (Barbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Rear Delt Fly (Dumbbell)
1
RPE 10
8
Preacher Curl (Barbell)
1
RPE 10
9
Seated Dumbbell Curl
1
RPE 10
10
Overhead Tricep Extension (Cable)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
T-Bar Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Bench Press (Barbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Rear Delt Fly (Dumbbell)
1
RPE 10
8
Preacher Curl (Barbell)
1
RPE 10
9
Seated Dumbbell Curl
1
RPE 10
10
Overhead Tricep Extension (Cable)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
T-Bar Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Bench Press (Barbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Rear Delt Fly (Dumbbell)
1
RPE 10
8
Preacher Curl (Barbell)
1
RPE 10
9
Seated Dumbbell Curl
1
RPE 10
10
Overhead Tricep Extension (Cable)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
T-Bar Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Bench Press (Barbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Rear Delt Fly (Dumbbell)
1
RPE 10
8
Preacher Curl (Barbell)
1
RPE 10
9
Seated Dumbbell Curl
1
RPE 10
10
Overhead Tricep Extension (Cable)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
T-Bar Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Bench Press (Barbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Rear Delt Fly (Dumbbell)
1
RPE 10
8
Preacher Curl (Barbell)
1
RPE 10
9
Seated Dumbbell Curl
1
RPE 10
10
Overhead Tricep Extension (Cable)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
T-Bar Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Bench Press (Barbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Rear Delt Fly (Dumbbell)
1
RPE 10
8
Preacher Curl (Barbell)
1
RPE 10
9
Seated Dumbbell Curl
1
RPE 10
10
Overhead Tricep Extension (Cable)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
T-Bar Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Bench Press (Barbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Rear Delt Fly (Dumbbell)
1
RPE 10
8
Preacher Curl (Barbell)
1
RPE 10
9
Seated Dumbbell Curl
1
RPE 10
10
Overhead Tricep Extension (Cable)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
RPE 10
2
T-Bar Row
1
RPE 10
3
Pec Deck (Machine)
1
RPE 10
4
Bench Press (Barbell)
1
RPE 10
5
Lateral Raise (Dumbbell)
1
RPE 10
6
Shoulder Press (Machine)
1
RPE 10
7
Rear Delt Fly (Dumbbell)
1
RPE 10
8
Preacher Curl (Barbell)
1
RPE 10
9
Seated Dumbbell Curl
1
RPE 10
10
Overhead Tricep Extension (Cable)
1
RPE 10
11
Single Arm Pushdown
1
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Calf Raise (Leg Press)
1 Set
@10
2
Leg Extension
1 Set
@10
3
Leg Press
1 Set
@10
4
Leg Curl
1 Set
@10
5
Romanian Deadlift (Barbell)
1 Set
@10
Day 2
1
Lat Pulldown
1 Set
@10
2
Single Arm Iso Row
1 Set
@10
3
Pec Deck (Machine)
1 Set
@10
4
Incline Bench Press (Dumbbell)
1 Set
@10
5
Lateral Raise (Dumbbell)
1 Set
@10
6
Shoulder Press (Machine)
1 Set
@10
7
Lateral Raise (Cable)
1 Set
@10
8
Preacher Curl (Dumbbell)
1 Set
@10
9
Bicep Curl (Barbell)
1 Set
@10
10
JM Press (Smith Machine)
1 Set
@10
11
Single Arm Pushdown
1 Set
@10
Day 3
1
Calf Raise (Leg Press)
1 Set
@10
2
Leg Extension
1 Set
@10
3
Leg Press
1 Set
@10
4
Leg Curl
1 Set
@10
5
Hip Abductor (Machine)
1 Set
@10
6
Hip Thrust (Barbell)
1 Set
@10
Day 4
1
Lat Pulldown
1 Set
@10
2
T-Bar Row
1 Set
@10
3
Pec Deck (Machine)
1 Set
@10
4
Bench Press (Barbell)
1 Set
@10
5
Lateral Raise (Dumbbell)
1 Set
@10
6
Shoulder Press (Machine)
1 Set
@10
7
Rear Delt Fly (Dumbbell)
1 Set
@10
8
Preacher Curl (Barbell)
1 Set
@10
9
Seated Dumbbell Curl
1 Set
@10
10
Overhead Tricep Extension (Cable)
1 Set
@10
11
Single Arm Pushdown
1 Set
@10