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Home Gym Upper/Lower

by Joshua T.

Program Description

bodybuilding program for home gyms

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 04, 2025 07:20
  • Last Edited
    Jun 18, 2025 09:52

Summary

Transform your fitness journey with the Home Gym Upper/Lower program, a comprehensive 12-week plan designed for those ready to build strength and muscle from the comfort of their garage. Comprising five days of targeted workouts each week, this program expertly balances upper and lower body training, featuring essential exercises like the Incline Bench Press and Heel Elevated High-Bar Squat. With a focus on progressive overload and varied intensity, you'll push your limits and see real results. Equip yourself with dumbbells and a barbell, and get ready to elevate your training game!
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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
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Side Lateral Raise
2
12-15 reps
RPE 10
5
Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Preacher Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Side Lateral Raise
2
12-15 reps
RPE 10
5
Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Preacher Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Side Lateral Raise
2
12-15 reps
RPE 10
5
Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Preacher Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Side Lateral Raise
2
12-15 reps
RPE 10
5
Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Preacher Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Side Lateral Raise
2
12-15 reps
RPE 10
5
Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Preacher Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Side Lateral Raise
2
12-15 reps
RPE 10
5
Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Preacher Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Side Lateral Raise
2
12-15 reps
RPE 10
5
Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Preacher Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Side Lateral Raise
2
12-15 reps
RPE 10
5
Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Preacher Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Side Lateral Raise
2
12-15 reps
RPE 10
5
Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Preacher Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Side Lateral Raise
2
12-15 reps
RPE 10
5
Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Preacher Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Side Lateral Raise
2
12-15 reps
RPE 10
5
Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Preacher Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Wide Grip Pull-Up
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Side Lateral Raise
2
12-15 reps
RPE 10
5
Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Preacher Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated High-Bar Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9
4
Standing Calf Raise
3
20-30 reps
RPE 10
5
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated High-Bar Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9
4
Standing Calf Raise
3
20-30 reps
RPE 10
5
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated High-Bar Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9
4
Standing Calf Raise
3
20-30 reps
RPE 10
5
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated High-Bar Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9
4
Standing Calf Raise
3
20-30 reps
RPE 10
5
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated High-Bar Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9
4
Standing Calf Raise
3
20-30 reps
RPE 10
5
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated High-Bar Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9
4
Standing Calf Raise
3
20-30 reps
RPE 10
5
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated High-Bar Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9
4
Standing Calf Raise
3
20-30 reps
RPE 10
5
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated High-Bar Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9
4
Standing Calf Raise
3
20-30 reps
RPE 10
5
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated High-Bar Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9
4
Standing Calf Raise
3
20-30 reps
RPE 10
5
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated High-Bar Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9
4
Standing Calf Raise
3
20-30 reps
RPE 10
5
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated High-Bar Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9
4
Standing Calf Raise
3
20-30 reps
RPE 10
5
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated High-Bar Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9
4
Standing Calf Raise
3
20-30 reps
RPE 10
5
Abs Crunch (Weighted)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
JM Press
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
JM Press
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
JM Press
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
JM Press
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
JM Press
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
JM Press
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
JM Press
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
JM Press
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
JM Press
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
JM Press
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
JM Press
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 9
5
Shrug (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
JM Press
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
20-30 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
20-30 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
20-30 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
20-30 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
20-30 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
20-30 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
20-30 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
20-30 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
20-30 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
20-30 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
20-30 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Standing Calf Raise
3
20-30 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wrist Curls
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wrist Curls
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wrist Curls
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wrist Curls
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wrist Curls
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wrist Curls
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wrist Curls
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wrist Curls
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wrist Curls
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wrist Curls
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wrist Curls
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Overhead Extension (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Wrist Curls
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
2
Wide Grip Pull-Up
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Single Arm Row (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Lying Side Lateral Raise
2 Sets
12-15 Reps
@10
5
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
7
Skull Crusher (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
8
Preacher Hammer Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 2
1
Heel Elevated High-Bar Squat
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
2
Stiff Leg Deadlift
3 Sets
10-15 Reps
@8
3
Hip Thrust (Barbell)
2 Sets
10-15 Reps
@9
4
Standing Calf Raise
3 Sets
20-30 Reps
@10
5
Abs Crunch (Weighted)
3 Sets
10-20 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10
3
Seated Overhead Press (Dumbbell)
2 Sets
10-12 Reps
@9
4
Bent Over Row (Barbell, Paused)
3 Sets
8-10 Reps
@9
5
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
JM Press
3 Sets
10-15 Reps
@9
7
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@10
Day 4
1
High Bar Squat (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Hamstring Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
3
Standing Calf Raise
3 Sets
20-30 Reps
@10
4
Leg Raise (Captain's Chair)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@9
@10
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
2
Preacher Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Overhead Extension (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Wrist Curls
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10