Program Description
Hypertrophy
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedJun 07, 2024 08:18
- Last EditedJun 18, 2025 11:31

Summary
Unlock your strength with this dynamic 12-week Upper Lower Program designed for serious lifters. Committing just four days a week, you'll alternate between upper and lower body workouts, targeting all major muscle groups through a mix of compound and isolation exercises. With a focus on progressive overload and varied intensity, this program will enhance your strength, build muscle, and improve overall fitness. Equip yourself with the right tools and get ready to elevate your training to the next level!
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
Leg Extension
3
12 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 8
3
Leg Press
3
12 reps
RPE 10
4
Hack Squat
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
20 reps
RPE 10
6
Lateral Raise (Machine)
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 10
3
Hack Squat
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
20 reps
RPE 10
6
Lateral Raise (Machine)
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 10
3
Hack Squat
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
20 reps
RPE 10
6
Lateral Raise (Machine)
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 10
3
Hack Squat
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
20 reps
RPE 10
6
Lateral Raise (Machine)
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 10
3
Hack Squat
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
20 reps
RPE 10
6
Lateral Raise (Machine)
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 10
3
Hack Squat
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
20 reps
RPE 10
6
Lateral Raise (Machine)
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 10
3
Squat (Smith Machine)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
20 reps
RPE 10
6
Lateral Raise (Machine)
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 10
3
Squat (Smith Machine)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
20 reps
RPE 10
6
Lateral Raise (Machine)
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 10
3
Squat (Smith Machine)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
20 reps
RPE 10
6
Lateral Raise (Machine)
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 10
3
Squat (Smith Machine)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
20 reps
RPE 10
6
Lateral Raise (Machine)
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 10
3
Squat (Smith Machine)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
20 reps
RPE 10
6
Lateral Raise (Machine)
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 10
3
Squat (Smith Machine)
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
20 reps
RPE 10
6
Lateral Raise (Machine)
3
25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Bench Press (Smith Machine)
2
10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
5A
Tricep Extension (Cable)
1
15 reps
RPE 9
5B
Bicep Curl (Cable)
1
15 reps
RPE 9
6A
Tricep Extension (Cable)
1
15 reps
RPE 10
6B
Bicep Curl (Cable)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Bench Press (Smith Machine)
2
10 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
6A
Tricep Extension (Cable)
1
15 reps
RPE 9
6B
Bicep Curl (Cable)
1
15 reps
RPE 9
7A
Tricep Extension (Cable)
1
15 reps
RPE 10
7B
Bicep Curl (Cable)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Bench Press (Smith Machine)
2
10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
5A
Tricep Extension (Cable)
1
15 reps
RPE 9
5B
Bicep Curl (Cable)
1
15 reps
RPE 9
6A
Tricep Extension (Cable)
1
15 reps
RPE 10
6B
Bicep Curl (Cable)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
High Row
3
10 reps
RPE 8
3
Barbell Row
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
5
Bench Press (Smith Machine)
2
10 reps
RPE 10
6A
Tricep Extension (Cable)
1
15 reps
RPE 9
6B
Bicep Curl (Cable)
1
15 reps
RPE 9
7A
Tricep Extension (Cable)
1
15 reps
RPE 10
7B
Bicep Curl (Cable)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
High Row
3
10 reps
RPE 8
3
Barbell Row
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
5
Chest Press (Machine)
2
10 reps
RPE 10
6A
Tricep Extension (Cable)
1
15 reps
RPE 9
6B
Bicep Curl (Cable)
1
15 reps
RPE 9
7A
Tricep Extension (Cable)
1
15 reps
RPE 10
7B
Bicep Curl (Cable)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
High Row
3
10 reps
RPE 8
3
Barbell Row
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
5
Chest Press (Machine)
2
10 reps
RPE 10
6A
Tricep Extension (Cable)
1
15 reps
RPE 9
6B
Bicep Curl (Cable)
1
15 reps
RPE 9
7A
Tricep Extension (Cable)
1
15 reps
RPE 10
7B
Bicep Curl (Cable)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
High Row
3
10 reps
RPE 8
3
Barbell Row
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
5
Chest Fly (Dumbbell)
3
10 reps
RPE 9
6A
Tricep Extension (Cable)
1
15 reps
RPE 9
6B
Bicep Curl (Cable)
1
15 reps
RPE 9
7A
Tricep Extension (Cable)
1
15 reps
RPE 10
7B
Bicep Curl (Cable)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
High Row
3
10 reps
RPE 8
3
Barbell Row
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
5
Chest Fly (Dumbbell)
3
10 reps
RPE 9
6A
Tricep Extension (Cable)
1
15 reps
RPE 9
6B
Bicep Curl (Cable)
1
15 reps
RPE 9
7A
Tricep Extension (Cable)
1
15 reps
RPE 10
7B
Bicep Curl (Cable)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
High Row
3
10 reps
RPE 8
3
Barbell Row
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
5
Chest Fly (Dumbbell)
3
10 reps
RPE 9
6A
Tricep Extension (Cable)
1
15 reps
RPE 9
6B
Bicep Curl (Cable)
1
15 reps
RPE 9
7A
Tricep Extension (Cable)
1
15 reps
RPE 10
7B
Bicep Curl (Cable)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
High Row
3
10 reps
RPE 8
3
Barbell Row
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
5
Chest Fly (Dumbbell)
3
10 reps
RPE 9
6A
Tricep Extension (Cable)
1
15 reps
RPE 9
6B
Bicep Curl (Cable)
1
15 reps
RPE 9
7A
Tricep Extension (Cable)
1
15 reps
RPE 10
7B
Bicep Curl (Cable)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
High Row
3
10 reps
RPE 8
3
Barbell Row
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
5
Chest Fly (Dumbbell)
3
10 reps
RPE 9
6A
Tricep Extension (Cable)
1
15 reps
RPE 9
6B
Bicep Curl (Cable)
1
15 reps
RPE 9
7A
Tricep Extension (Cable)
1
15 reps
RPE 10
7B
Bicep Curl (Cable)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
High Row
3
10 reps
RPE 8
3
Barbell Row
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 9
5
Chest Fly (Dumbbell)
3
10 reps
RPE 9
6A
Tricep Extension (Cable)
1
15 reps
RPE 9
6B
Bicep Curl (Cable)
1
15 reps
RPE 9
7A
Tricep Extension (Cable)
1
15 reps
RPE 10
7B
Bicep Curl (Cable)
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
25 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Leg Press
3
1
10 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
25 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Rear Delt Cable One Arm
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
15 reps
RPE 8
3
Rear Delt Fly (Machine)
3
25 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Rear Delt Cable One Arm
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
15 reps
RPE 8
3
Rear Delt Fly (Machine)
3
25 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Rear Delt Cable One Arm
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 8
2A
Leg Extension
3
10 reps
RPE 8
2B
Leg Curl
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
Bench Press (Barbell)
3
10 reps
RPE 9
3A
Chest Supported Row (Machine)
1
10 reps
RPE 8
3B
Overhead Press (Machine)
1
10 reps
RPE 8
4A
Chest Supported Row (Machine)
1
10 reps
RPE 9
4B
Overhead Press (Machine)
1
10 reps
RPE 9
5A
Chest Supported Row (Machine)
1
10 reps
RPE 8
5B
Overhead Press (Machine)
1
10 reps
RPE 8
6A
Lying Tricep Extension (Barbell)
1
12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
7A
Lying Tricep Extension (Barbell)
1
12 reps
RPE 9
7B
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
Bench Press (Barbell)
3
10 reps
RPE 9
3A
Chest Supported Row (Machine)
1
10 reps
RPE 8
3B
Overhead Press (Machine)
1
10 reps
RPE 8
4A
Chest Supported Row (Machine)
1
10 reps
RPE 9
4B
Overhead Press (Machine)
1
10 reps
RPE 9
5A
Chest Supported Row (Machine)
1
10 reps
RPE 8
5B
Overhead Press (Machine)
1
10 reps
RPE 8
6A
Lying Tricep Extension (Barbell)
1
12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
7A
Lying Tricep Extension (Barbell)
1
12 reps
RPE 9
7B
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
Bench Press (Barbell)
3
10 reps
RPE 9
3A
Chest Supported Row (Machine)
1
10 reps
RPE 8
3B
Overhead Press (Machine)
1
10 reps
RPE 8
4A
Chest Supported Row (Machine)
1
10 reps
RPE 9
4B
Overhead Press (Machine)
1
10 reps
RPE 9
5A
Lying Tricep Extension (Barbell)
1
12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
6A
Lying Tricep Extension (Barbell)
1
12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
Bench Press (Barbell)
3
10 reps
RPE 9
3A
Chest Supported Row (Machine)
1
10 reps
RPE 8
3B
Overhead Press (Machine)
1
10 reps
RPE 8
4A
Chest Supported Row (Machine)
1
10 reps
RPE 9
4B
Overhead Press (Machine)
1
10 reps
RPE 9
5A
Lying Tricep Extension (Barbell)
1
12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
6A
Lying Tricep Extension (Barbell)
1
12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
Bench Press (Barbell)
3
10 reps
RPE 9
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8
3B
Chest Fly (Machine)
3
10 reps
RPE 8
4A
Lying Tricep Extension (Barbell)
1
12 reps
RPE 9
4B
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
5A
Lying Tricep Extension (Barbell)
1
12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
RPE 3
2
Bench Press (Barbell)
3
10 reps
RPE 9
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8
3B
Chest Fly (Machine)
3
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
1
12 reps
RPE 9
4B
Bicep Curl (Cable)
1
12 reps
RPE 9
5A
Lying Tricep Extension (Barbell)
1
12 reps
RPE 9
5B
Bicep Curl (Dumbbell)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 3
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3A
T-Bar Row
3
10 reps
RPE 8
3B
Chest Fly (Machine)
3
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4B
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 3
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3A
T-Bar Row
3
10 reps
RPE 8
3B
Chest Fly (Machine)
3
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4B
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 3
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3A
T-Bar Row
3
10 reps
RPE 8
3B
Chest Fly (Machine)
3
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4B
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 3
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3A
T-Bar Row
3
10 reps
RPE 8
3B
Chest Fly (Machine)
3
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4B
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 3
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3A
T-Bar Row
3
10 reps
RPE 8
3B
Chest Fly (Machine)
3
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4B
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 3
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3A
T-Bar Row
3
10 reps
RPE 8
3B
Chest Fly (Machine)
3
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4B
Bicep Curl (Cable)
3
12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Leg Extension3 Sets
12 Reps
@8
2
Squat (Barbell)3 Sets
8 Reps
@8
3
Leg Press3 Sets
12 Reps
@10
4
Hack Squat3 Sets
12 Reps
@8
5
Lateral Raise (Cable)3 Sets
20 Reps
@10
6
Lateral Raise (Machine)3 Sets
25 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)3 Sets
10 Reps
@8
2
T-Bar Row3 Sets
10 Reps
@8
3
Bench Press (Smith Machine)2 Sets
10 Reps
@10
4
Lat Pulldown (Neutral Grip)2 Sets
10 Reps
@9
5A
Tricep Extension (Cable)1 Set
15 Reps
@9
5B
Bicep Curl (Cable)1 Set
15 Reps
@9
6A
Tricep Extension (Cable)1 Set
15 Reps
@10
6B
Bicep Curl (Cable)1 Set
15 Reps
@10
Day 3
1
Stiff Leg Deadlift3 Sets
10 Reps
@8
2
Hack Squat3 Sets
10 Reps
@8
3
Leg Curl3 Sets
15 Reps
@8
4
Face Pull3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)3 Sets
25 Reps
@8
Day 4
1
Chin-Up (Bodyweight)3 Sets
10 Reps
@3
2
Bench Press (Barbell)3 Sets
10 Reps
@9
3A
Chest Supported Row (Machine)1 Set
10 Reps
@8
3B
Overhead Press (Machine)1 Set
10 Reps
@8
4A
Chest Supported Row (Machine)1 Set
10 Reps
@9
4B
Overhead Press (Machine)1 Set
10 Reps
@9
5A
Chest Supported Row (Machine)1 Set
10 Reps
@8
5B
Overhead Press (Machine)1 Set
10 Reps
@8
6A
Lying Tricep Extension (Barbell)1 Set
12 Reps
@9
6B
Bicep Curl (Dumbbell)1 Set
12 Reps
@9
7A
Lying Tricep Extension (Barbell)1 Set
12 Reps
@9
7B
Bicep Curl (Dumbbell)1 Set
12 Reps
@9