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BoostcampPNG

Science Based Upper Lower

by Starlord
183 athletes joined
5.0
(2 ratings)

Program Description

Get big without spending your life at the gym. Go to failure (0-1 RIR) on most exercises. In a given week, avoid 3 gym days in a row and avoid 3 rest days in a row. Change the order of exercises to target specific muscle groups. The muscles you want to work on most should be hit first in your workout, then finish the rest. Example schedule: Mon-Upper 1 Tue - Lower 1 Wed - Rest Thu - Upper 2 Fri -Rest Sat -Lower 2 Sun - Rest

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 22, 2025 01:33
  • Last Edited
    May 07, 2025 09:26
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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
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3A
T-Bar Row
2
4-8 reps
RPE 10
3B
Kelso Shrug
2
AMRAP
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3A
T-Bar Row
2
4-8 reps
RPE 10
3B
Kelso Shrug
2
AMRAP
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3A
T-Bar Row
2
4-8 reps
RPE 10
3B
Kelso Shrug
2
AMRAP
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3A
T-Bar Row
2
4-8 reps
RPE 10
3B
Kelso Shrug
2
AMRAP
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3A
T-Bar Row
2
4-8 reps
RPE 10
3B
Kelso Shrug
2
AMRAP
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3A
T-Bar Row
2
4-8 reps
RPE 10
3B
Kelso Shrug
2
AMRAP
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3A
T-Bar Row
2
4-8 reps
RPE 10
3B
Kelso Shrug
2
AMRAP
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3A
T-Bar Row
2
4-8 reps
RPE 10
3B
Kelso Shrug
2
AMRAP
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3A
T-Bar Row
2
4-8 reps
RPE 10
3B
Kelso Shrug
2
AMRAP
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3A
T-Bar Row
2
4-8 reps
RPE 10
3B
Kelso Shrug
2
AMRAP
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3A
T-Bar Row
2
4-8 reps
RPE 10
3B
Kelso Shrug
2
AMRAP
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3A
T-Bar Row
2
4-8 reps
RPE 10
3B
Kelso Shrug
2
AMRAP
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
RPE 10
2
Hack Squat
2
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Hip Adductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Abs Crunch (Machine)
2
5-10 reps
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
RPE 10
2
Hack Squat
2
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Hip Adductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Abs Crunch (Machine)
2
5-10 reps
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
RPE 10
2
Hack Squat
2
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Hip Adductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Abs Crunch (Machine)
2
5-10 reps
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
RPE 10
2
Hack Squat
2
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Hip Adductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Abs Crunch (Machine)
2
5-10 reps
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
RPE 10
2
Hack Squat
2
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Hip Adductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Abs Crunch (Machine)
2
5-10 reps
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
RPE 10
2
Hack Squat
2
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Hip Adductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Abs Crunch (Machine)
2
5-10 reps
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
RPE 10
2
Hack Squat
2
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Hip Adductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Abs Crunch (Machine)
2
5-10 reps
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
RPE 10
2
Hack Squat
2
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Hip Adductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Abs Crunch (Machine)
2
5-10 reps
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
RPE 10
2
Hack Squat
2
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Hip Adductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Abs Crunch (Machine)
2
5-10 reps
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
RPE 10
2
Hack Squat
2
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Hip Adductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Abs Crunch (Machine)
2
5-10 reps
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
RPE 10
2
Hack Squat
2
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Hip Adductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Abs Crunch (Machine)
2
5-10 reps
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
RPE 10
2
Hack Squat
2
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Hip Adductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Abs Crunch (Machine)
2
5-10 reps
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
6-10 reps
RPE 10
4A
T-Bar Row
2
4-6 reps
RPE 10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
6-10 reps
RPE 10
4A
T-Bar Row
2
4-6 reps
RPE 10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
6-10 reps
RPE 10
4A
T-Bar Row
2
4-6 reps
RPE 10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
6-10 reps
RPE 10
4A
T-Bar Row
2
4-6 reps
RPE 10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
6-10 reps
RPE 10
4A
T-Bar Row
2
4-6 reps
RPE 10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
6-10 reps
RPE 10
4A
T-Bar Row
2
4-6 reps
RPE 10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
6-10 reps
RPE 10
4A
T-Bar Row
2
4-6 reps
RPE 10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
6-10 reps
RPE 10
4A
T-Bar Row
2
4-6 reps
RPE 10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
6-10 reps
RPE 10
4A
T-Bar Row
2
4-6 reps
RPE 10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
6-10 reps
RPE 10
4A
T-Bar Row
2
4-6 reps
RPE 10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
6-10 reps
RPE 10
4A
T-Bar Row
2
4-6 reps
RPE 10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
6-10 reps
RPE 10
4A
T-Bar Row
2
4-6 reps
RPE 10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
1
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-10 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-10 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-10 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-10 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-10 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-10 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-10 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-10 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-10 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-10 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-10 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
2
5-10 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Seated Hamstring Curl
2 Sets
5-10 Reps
@10
2
Hack Squat
2 Sets
4-6 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
5-8 Reps
@10
4
Leg Extension
2 Sets
5-10 Reps
@10
5
Hip Adductor (Machine)
2 Sets
5-10 Reps
@10
6
Seated Calf Raise
2 Sets
5-10 Reps
@10
7
Abs Crunch (Machine)
2 Sets
5-10 Reps
@10
8
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
4-6 Reps
@10
2
Leg Press
2 Sets
4-8 Reps
@10
3
Seated Hamstring Curl
2 Sets
5-8 Reps
@10
4
Leg Extension
2 Sets
6-10 Reps
@10
5
Seated Calf Raise
2 Sets
5-8 Reps
@10
6
Abs Crunch (Machine)
2 Sets
5-10 Reps
@10
7
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 1
1
Lateral Raise (Cable)
2 Sets
5-10 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
4-8 Reps
@10
3A
T-Bar Row
2 Sets
4-8 Reps
@10
3B
Kelso Shrug
2 Sets
AMRAP
@10
4
Chest Press (Machine)
2 Sets
4-8 Reps
@10
5
Lat Pulldown
2 Sets
4-8 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
7
Bicep Curl (Dumbbell)
2 Sets
5-8 Reps
@10
8
Tricep Pushdown (Cable)
1 Set
5-8 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
4-6 Reps
@10
2
Seated Row (Machine)
2 Sets
5-10 Reps
@10
3
Pec Deck (Machine)
2 Sets
6-10 Reps
@10
4A
T-Bar Row
2 Sets
4-6 Reps
@10
4B
Kelso Shrug
2 Sets
AMRAP
@10
5
Seated Overhead Press (Dumbbell)
2 Sets
5-8 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
5-8 Reps
@10
8
Hammer Curl (Cable)
1 Set
5-8 Reps
@10