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Upper lower

by Matt
1 athletes joined

Program Description

Unleash your strength with the "Upper Lower" workout program, a comprehensive 12-week journey designed for all fitness levels, from novice to advanced. This program features 48 sessions, each lasting approximately 60 minutes, meticulously crafted to target both upper and lower body muscle groups. With a focus on bodybuilding, you'll engage in a variety of exercises including the Incline Bench Press, Pull-Ups, and Leg Press, utilizing a full gym setup to maximize your gains. Get ready to build muscle, enhance your physique, and elevate your training to new heights!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 03, 2026 07:08
  • Last Edited
    Jan 03, 2026 07:22
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Front Delts
9.8%
Quadriceps
9.8%
Hamstrings
8.8%
Glutes
8.8%
Chest
7.8%
Lats
7.8%
Upper Back
7.8%
Biceps
5.9%
Abs
3.9%
Middle Delts
3.9%
Lower Back
3.9%
Calves
3.9%
Rear Delts
2%
Forearms
2%
Abductors
2%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Seated Dumbbell Curl
2
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Seated Dumbbell Curl
2
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Seated Dumbbell Curl
2
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Seated Dumbbell Curl
2
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Seated Dumbbell Curl
2
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Seated Dumbbell Curl
2
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Seated Dumbbell Curl
2
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Seated Dumbbell Curl
2
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Seated Dumbbell Curl
2
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Seated Dumbbell Curl
2
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Seated Dumbbell Curl
2
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Seated Dumbbell Curl
2
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Extension
1
10 reps
RPE 10
4
Hyperextension
1
10 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Extension
1
10 reps
RPE 10
4
Hyperextension
1
10 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Extension
1
10 reps
RPE 10
4
Hyperextension
1
10 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Extension
1
10 reps
RPE 10
4
Hyperextension
1
10 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Extension
1
10 reps
RPE 10
4
Hyperextension
1
10 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Extension
1
10 reps
RPE 10
4
Hyperextension
1
10 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Extension
1
10 reps
RPE 10
4
Hyperextension
1
10 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Extension
1
10 reps
RPE 10
4
Hyperextension
1
10 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Extension
1
10 reps
RPE 10
4
Hyperextension
1
10 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Extension
1
10 reps
RPE 10
4
Hyperextension
1
10 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Extension
1
10 reps
RPE 10
4
Hyperextension
1
10 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Extension
1
10 reps
RPE 10
4
Hyperextension
1
10 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Seated Dumbbell Curl
2
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Seated Dumbbell Curl
2
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Seated Dumbbell Curl
2
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Seated Dumbbell Curl
2
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Seated Dumbbell Curl
2
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Seated Dumbbell Curl
2
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Seated Dumbbell Curl
2
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Seated Dumbbell Curl
2
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Seated Dumbbell Curl
2
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Seated Dumbbell Curl
2
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Seated Dumbbell Curl
2
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Pendlay Row
2
6-8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Seated Dumbbell Curl
2
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Extension
1
10 reps
RPE 10
4
Hyperextension
1
10 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Extension
1
10 reps
RPE 10
4
Hyperextension
1
10 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Extension
1
10 reps
RPE 10
4
Hyperextension
1
10 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Extension
1
10 reps
RPE 10
4
Hyperextension
1
10 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Extension
1
10 reps
RPE 10
4
Hyperextension
1
10 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Extension
1
10 reps
RPE 10
4
Hyperextension
1
10 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Extension
1
10 reps
RPE 10
4
Hyperextension
1
10 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Extension
1
10 reps
RPE 10
4
Hyperextension
1
10 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Extension
1
10 reps
RPE 10
4
Hyperextension
1
10 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Extension
1
10 reps
RPE 10
4
Hyperextension
1
10 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Extension
1
10 reps
RPE 10
4
Hyperextension
1
10 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Extension
1
10 reps
RPE 10
4
Hyperextension
1
10 reps
RPE 10
5
Seated Calf Raise
2
8 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@10
2
Pull-Up (Weighted)
2 Sets
6-8 Reps
@10
3
Dip (Weighted)
2 Sets
6-8 Reps
@10
4
Pendlay Row
2 Sets
6-8 Reps
@10
5
Lateral Raise (Cable)
2 Sets
10 Reps
@10
6
Seated Dumbbell Curl
2 Sets
10 Reps
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@10
Day 2
1
Leg Press
2 Sets
6-8 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@10
3
Leg Extension
1 Set
10 Reps
@10
4
Hyperextension
1 Set
10 Reps
@10
5
Seated Calf Raise
2 Sets
8 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@10
2
Pull-Up (Weighted)
2 Sets
6-8 Reps
@10
3
Dip (Weighted)
2 Sets
6-8 Reps
@10
4
Pendlay Row
2 Sets
6-8 Reps
@10
5
Lateral Raise (Cable)
2 Sets
10 Reps
@10
6
Seated Dumbbell Curl
2 Sets
10 Reps
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@10
Day 4
1
Leg Press
2 Sets
6-8 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@10
3
Leg Extension
1 Set
10 Reps
@10
4
Hyperextension
1 Set
10 Reps
@10
5
Seated Calf Raise
2 Sets
8 Reps
@10