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BoostcampPNG

S1 Upper Lower Split AB Rotation

by Nathan Stepp

Program Description

The goal of this program is to target each major muscle group 2x week. Each exercise is preformed with a 4 count negative and 2 minutes of rest. For exercises where you are working one side at a time, rest 60 seconds per side.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 25, 2025 01:50
  • Last Edited
    Apr 25, 2025 02:38
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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
Incline Bench Press (Barbell)
3
12 reps
RPE 10
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Bent Over Row (Barbell)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
Chest Supported Row (Machine)
3
12 reps
RPE 10
7
Y Raise
3
12 reps
RPE 10
8
Shrug (Barbell)
3
12 reps
RPE 10
9
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
10
Cable Crunch
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 10
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Bent Over Row (Barbell)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
Chest Supported Row (Machine)
3
12 reps
RPE 10
7
Y Raise
3
12 reps
RPE 10
8
Shrug (Barbell)
3
12 reps
RPE 10
9
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
10
Cable Crunch
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 10
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Bent Over Row (Barbell)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
Chest Supported Row (Machine)
3
12 reps
RPE 10
7
Y Raise
3
12 reps
RPE 10
8
Shrug (Barbell)
3
12 reps
RPE 10
9
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
10
Cable Crunch
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 10
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Bent Over Row (Barbell)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
Chest Supported Row (Machine)
3
12 reps
RPE 10
7
Y Raise
3
12 reps
RPE 10
8
Shrug (Barbell)
3
12 reps
RPE 10
9
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
10
Cable Crunch
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 10
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Bent Over Row (Barbell)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
Chest Supported Row (Machine)
3
12 reps
RPE 10
7
Y Raise
3
12 reps
RPE 10
8
Shrug (Barbell)
3
12 reps
RPE 10
9
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
10
Cable Crunch
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 10
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Bent Over Row (Barbell)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
Chest Supported Row (Machine)
3
12 reps
RPE 10
7
Y Raise
3
12 reps
RPE 10
8
Shrug (Barbell)
3
12 reps
RPE 10
9
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
10
Cable Crunch
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 10
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Bent Over Row (Barbell)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
Chest Supported Row (Machine)
3
12 reps
RPE 10
7
Y Raise
3
12 reps
RPE 10
8
Shrug (Barbell)
3
12 reps
RPE 10
9
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
10
Cable Crunch
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 10
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Bent Over Row (Barbell)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
Chest Supported Row (Machine)
3
12 reps
RPE 10
7
Y Raise
3
12 reps
RPE 10
8
Shrug (Barbell)
3
12 reps
RPE 10
9
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
10
Cable Crunch
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 10
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Bent Over Row (Barbell)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
Chest Supported Row (Machine)
3
12 reps
RPE 10
7
Y Raise
3
12 reps
RPE 10
8
Shrug (Barbell)
3
12 reps
RPE 10
9
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
10
Cable Crunch
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 10
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Bent Over Row (Barbell)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
Chest Supported Row (Machine)
3
12 reps
RPE 10
7
Y Raise
3
12 reps
RPE 10
8
Shrug (Barbell)
3
12 reps
RPE 10
9
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
10
Cable Crunch
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 10
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Bent Over Row (Barbell)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
Chest Supported Row (Machine)
3
12 reps
RPE 10
7
Y Raise
3
12 reps
RPE 10
8
Shrug (Barbell)
3
12 reps
RPE 10
9
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
10
Cable Crunch
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 10
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Bent Over Row (Barbell)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
Chest Supported Row (Machine)
3
12 reps
RPE 10
7
Y Raise
3
12 reps
RPE 10
8
Shrug (Barbell)
3
12 reps
RPE 10
9
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
10
Cable Crunch
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
20 reps
RPE 10
2
Good Morning
3
12 reps
RPE 10
3
Squat (Smith Machine)
3
20 reps
RPE 10
4
Lying Leg Curl
3
20 reps
RPE 10
5
Split Squat Front Foot Elevated (Smith Machine)
3
20 reps
RPE 10
6
Belt Squat
3
20 reps
RPE 10
7
Calf Raise (Leg Press)
3
12 reps
RPE 10
8
Russian Twist
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
20 reps
RPE 10
2
Good Morning
3
12 reps
RPE 10
3
Squat (Smith Machine)
3
20 reps
RPE 10
4
Lying Leg Curl
3
20 reps
RPE 10
5
Split Squat Front Foot Elevated (Smith Machine)
3
20 reps
RPE 10
6
Belt Squat
3
20 reps
RPE 10
7
Calf Raise (Leg Press)
3
12 reps
RPE 10
8
Russian Twist
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
20 reps
RPE 10
2
Good Morning
3
12 reps
RPE 10
3
Squat (Smith Machine)
3
20 reps
RPE 10
4
Lying Leg Curl
3
20 reps
RPE 10
5
Split Squat Front Foot Elevated (Smith Machine)
3
20 reps
RPE 10
6
Belt Squat
3
20 reps
RPE 10
7
Calf Raise (Leg Press)
3
12 reps
RPE 10
8
Russian Twist
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
20 reps
RPE 10
2
Good Morning
3
12 reps
RPE 10
3
Squat (Smith Machine)
3
20 reps
RPE 10
4
Lying Leg Curl
3
20 reps
RPE 10
5
Split Squat Front Foot Elevated (Smith Machine)
3
20 reps
RPE 10
6
Belt Squat
3
20 reps
RPE 10
7
Calf Raise (Leg Press)
3
12 reps
RPE 10
8
Russian Twist
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
20 reps
RPE 10
2
Good Morning
3
12 reps
RPE 10
3
Squat (Smith Machine)
3
20 reps
RPE 10
4
Lying Leg Curl
3
20 reps
RPE 10
5
Split Squat Front Foot Elevated (Smith Machine)
3
20 reps
RPE 10
6
Belt Squat
3
20 reps
RPE 10
7
Calf Raise (Leg Press)
3
12 reps
RPE 10
8
Russian Twist
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
20 reps
RPE 10
2
Good Morning
3
12 reps
RPE 10
3
Squat (Smith Machine)
3
20 reps
RPE 10
4
Lying Leg Curl
3
20 reps
RPE 10
5
Split Squat Front Foot Elevated (Smith Machine)
3
20 reps
RPE 10
6
Belt Squat
3
20 reps
RPE 10
7
Calf Raise (Leg Press)
3
12 reps
RPE 10
8
Russian Twist
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
20 reps
RPE 10
2
Good Morning
3
12 reps
RPE 10
3
Squat (Smith Machine)
3
20 reps
RPE 10
4
Lying Leg Curl
3
20 reps
RPE 10
5
Split Squat Front Foot Elevated (Smith Machine)
3
20 reps
RPE 10
6
Belt Squat
3
20 reps
RPE 10
7
Calf Raise (Leg Press)
3
12 reps
RPE 10
8
Russian Twist
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
20 reps
RPE 10
2
Good Morning
3
12 reps
RPE 10
3
Squat (Smith Machine)
3
20 reps
RPE 10
4
Lying Leg Curl
3
20 reps
RPE 10
5
Split Squat Front Foot Elevated (Smith Machine)
3
20 reps
RPE 10
6
Belt Squat
3
20 reps
RPE 10
7
Calf Raise (Leg Press)
3
12 reps
RPE 10
8
Russian Twist
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
20 reps
RPE 10
2
Good Morning
3
12 reps
RPE 10
3
Squat (Smith Machine)
3
20 reps
RPE 10
4
Lying Leg Curl
3
20 reps
RPE 10
5
Split Squat Front Foot Elevated (Smith Machine)
3
20 reps
RPE 10
6
Belt Squat
3
20 reps
RPE 10
7
Calf Raise (Leg Press)
3
12 reps
RPE 10
8
Russian Twist
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
20 reps
RPE 10
2
Good Morning
3
12 reps
RPE 10
3
Squat (Smith Machine)
3
20 reps
RPE 10
4
Lying Leg Curl
3
20 reps
RPE 10
5
Split Squat Front Foot Elevated (Smith Machine)
3
20 reps
RPE 10
6
Belt Squat
3
20 reps
RPE 10
7
Calf Raise (Leg Press)
3
12 reps
RPE 10
8
Russian Twist
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
20 reps
RPE 10
2
Good Morning
3
12 reps
RPE 10
3
Squat (Smith Machine)
3
20 reps
RPE 10
4
Lying Leg Curl
3
20 reps
RPE 10
5
Split Squat Front Foot Elevated (Smith Machine)
3
20 reps
RPE 10
6
Belt Squat
3
20 reps
RPE 10
7
Calf Raise (Leg Press)
3
12 reps
RPE 10
8
Russian Twist
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
20 reps
RPE 10
2
Good Morning
3
12 reps
RPE 10
3
Squat (Smith Machine)
3
20 reps
RPE 10
4
Lying Leg Curl
3
20 reps
RPE 10
5
Split Squat Front Foot Elevated (Smith Machine)
3
20 reps
RPE 10
6
Belt Squat
3
20 reps
RPE 10
7
Calf Raise (Leg Press)
3
12 reps
RPE 10
8
Russian Twist
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
2
JM Press
3
15 reps
RPE 10
3
Hammer Curl
3
15 reps
RPE 10
4
French Press
3
15 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
2
JM Press
3
15 reps
RPE 10
3
Hammer Curl
3
15 reps
RPE 10
4
French Press
3
15 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
2
JM Press
3
15 reps
RPE 10
3
Hammer Curl
3
15 reps
RPE 10
4
French Press
3
15 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
2
JM Press
3
15 reps
RPE 10
3
Hammer Curl
3
15 reps
RPE 10
4
French Press
3
15 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
2
JM Press
3
15 reps
RPE 10
3
Hammer Curl
3
15 reps
RPE 10
4
French Press
3
15 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
2
JM Press
3
15 reps
RPE 10
3
Hammer Curl
3
15 reps
RPE 10
4
French Press
3
15 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
2
JM Press
3
15 reps
RPE 10
3
Hammer Curl
3
15 reps
RPE 10
4
French Press
3
15 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
2
JM Press
3
15 reps
RPE 10
3
Hammer Curl
3
15 reps
RPE 10
4
French Press
3
15 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
2
JM Press
3
15 reps
RPE 10
3
Hammer Curl
3
15 reps
RPE 10
4
French Press
3
15 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
2
JM Press
3
15 reps
RPE 10
3
Hammer Curl
3
15 reps
RPE 10
4
French Press
3
15 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
2
JM Press
3
15 reps
RPE 10
3
Hammer Curl
3
15 reps
RPE 10
4
French Press
3
15 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
2
JM Press
3
15 reps
RPE 10
3
Hammer Curl
3
15 reps
RPE 10
4
French Press
3
15 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
12 reps
RPE 10
6
Standing Pullover (Cable)
3
12 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
9
Upright Row (Barbell)
3
12 reps
RPE 10
10
Cable Crunch
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
12 reps
RPE 10
6
Standing Pullover (Cable)
3
12 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
9
Upright Row (Barbell)
3
12 reps
RPE 10
10
Cable Crunch
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
12 reps
RPE 10
6
Standing Pullover (Cable)
3
12 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
9
Upright Row (Barbell)
3
12 reps
RPE 10
10
Cable Crunch
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
12 reps
RPE 10
6
Standing Pullover (Cable)
3
12 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
9
Upright Row (Barbell)
3
12 reps
RPE 10
10
Cable Crunch
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
12 reps
RPE 10
6
Standing Pullover (Cable)
3
12 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
9
Upright Row (Barbell)
3
12 reps
RPE 10
10
Cable Crunch
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
12 reps
RPE 10
6
Standing Pullover (Cable)
3
12 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
9
Upright Row (Barbell)
3
12 reps
RPE 10
10
Cable Crunch
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
12 reps
RPE 10
6
Standing Pullover (Cable)
3
12 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
9
Upright Row (Barbell)
3
12 reps
RPE 10
10
Cable Crunch
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
12 reps
RPE 10
6
Standing Pullover (Cable)
3
12 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
9
Upright Row (Barbell)
3
12 reps
RPE 10
10
Cable Crunch
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
12 reps
RPE 10
6
Standing Pullover (Cable)
3
12 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
9
Upright Row (Barbell)
3
12 reps
RPE 10
10
Cable Crunch
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
12 reps
RPE 10
6
Standing Pullover (Cable)
3
12 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
9
Upright Row (Barbell)
3
12 reps
RPE 10
10
Cable Crunch
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
12 reps
RPE 10
6
Standing Pullover (Cable)
3
12 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
9
Upright Row (Barbell)
3
12 reps
RPE 10
10
Cable Crunch
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
12 reps
RPE 10
6
Standing Pullover (Cable)
3
12 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
9
Upright Row (Barbell)
3
12 reps
RPE 10
10
Cable Crunch
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
20 reps
RPE 10
2
Hip Thrust (Barbell)
3
20 reps
RPE 10
3
Leg Extension
3
20 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Single Leg Press
3
20 reps
RPE 10
6
Calf Raise (Leg Press)
1
20 reps
RPE 10
7
Hip Adductor (Machine)
1
20 reps
RPE 10
8
Hip Abductor (Machine)
1
20 reps
RPE 10
9
Plank
1
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
20 reps
RPE 10
2
Hip Thrust (Barbell)
3
20 reps
RPE 10
3
Leg Extension
3
20 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Single Leg Press
3
20 reps
RPE 10
6
Calf Raise (Leg Press)
1
20 reps
RPE 10
7
Hip Adductor (Machine)
1
20 reps
RPE 10
8
Hip Abductor (Machine)
1
20 reps
RPE 10
9
Plank
1
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
20 reps
RPE 10
2
Hip Thrust (Barbell)
3
20 reps
RPE 10
3
Leg Extension
3
20 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Single Leg Press
3
20 reps
RPE 10
6
Calf Raise (Leg Press)
1
20 reps
RPE 10
7
Hip Adductor (Machine)
1
20 reps
RPE 10
8
Hip Abductor (Machine)
1
20 reps
RPE 10
9
Plank
1
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
20 reps
RPE 10
2
Hip Thrust (Barbell)
3
20 reps
RPE 10
3
Leg Extension
3
20 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Single Leg Press
3
20 reps
RPE 10
6
Calf Raise (Leg Press)
1
20 reps
RPE 10
7
Hip Adductor (Machine)
1
20 reps
RPE 10
8
Hip Abductor (Machine)
1
20 reps
RPE 10
9
Plank
1
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
20 reps
RPE 10
2
Hip Thrust (Barbell)
3
20 reps
RPE 10
3
Leg Extension
3
20 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Single Leg Press
3
20 reps
RPE 10
6
Calf Raise (Leg Press)
1
20 reps
RPE 10
7
Hip Adductor (Machine)
1
20 reps
RPE 10
8
Hip Abductor (Machine)
1
20 reps
RPE 10
9
Plank
1
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
20 reps
RPE 10
2
Hip Thrust (Barbell)
3
20 reps
RPE 10
3
Leg Extension
3
20 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Single Leg Press
3
20 reps
RPE 10
6
Calf Raise (Leg Press)
1
20 reps
RPE 10
7
Hip Adductor (Machine)
1
20 reps
RPE 10
8
Hip Abductor (Machine)
1
20 reps
RPE 10
9
Plank
1
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
20 reps
RPE 10
2
Hip Thrust (Barbell)
3
20 reps
RPE 10
3
Leg Extension
3
20 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Single Leg Press
3
20 reps
RPE 10
6
Calf Raise (Leg Press)
1
20 reps
RPE 10
7
Hip Adductor (Machine)
1
20 reps
RPE 10
8
Hip Abductor (Machine)
1
20 reps
RPE 10
9
Plank
1
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
20 reps
RPE 10
2
Hip Thrust (Barbell)
3
20 reps
RPE 10
3
Leg Extension
3
20 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Single Leg Press
3
20 reps
RPE 10
6
Calf Raise (Leg Press)
1
20 reps
RPE 10
7
Hip Adductor (Machine)
1
20 reps
RPE 10
8
Hip Abductor (Machine)
1
20 reps
RPE 10
9
Plank
1
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
20 reps
RPE 10
2
Hip Thrust (Barbell)
3
20 reps
RPE 10
3
Leg Extension
3
20 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Single Leg Press
3
20 reps
RPE 10
6
Calf Raise (Leg Press)
1
20 reps
RPE 10
7
Hip Adductor (Machine)
1
20 reps
RPE 10
8
Hip Abductor (Machine)
1
20 reps
RPE 10
9
Plank
1
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
20 reps
RPE 10
2
Hip Thrust (Barbell)
3
20 reps
RPE 10
3
Leg Extension
3
20 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Single Leg Press
3
20 reps
RPE 10
6
Calf Raise (Leg Press)
1
20 reps
RPE 10
7
Hip Adductor (Machine)
1
20 reps
RPE 10
8
Hip Abductor (Machine)
1
20 reps
RPE 10
9
Plank
1
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
20 reps
RPE 10
2
Hip Thrust (Barbell)
3
20 reps
RPE 10
3
Leg Extension
3
20 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Single Leg Press
3
20 reps
RPE 10
6
Calf Raise (Leg Press)
1
20 reps
RPE 10
7
Hip Adductor (Machine)
1
20 reps
RPE 10
8
Hip Abductor (Machine)
1
20 reps
RPE 10
9
Plank
1
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
20 reps
RPE 10
2
Hip Thrust (Barbell)
3
20 reps
RPE 10
3
Leg Extension
3
20 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Single Leg Press
3
20 reps
RPE 10
6
Calf Raise (Leg Press)
1
20 reps
RPE 10
7
Hip Adductor (Machine)
1
20 reps
RPE 10
8
Hip Abductor (Machine)
1
20 reps
RPE 10
9
Plank
1
3 mins
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Front Squat (Barbell)
3 Sets
20 Reps
@10
2
Good Morning
3 Sets
12 Reps
@10
3
Squat (Smith Machine)
3 Sets
20 Reps
@10
4
Lying Leg Curl
3 Sets
20 Reps
@10
5
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
20 Reps
@10
6
Belt Squat
3 Sets
20 Reps
@10
7
Calf Raise (Leg Press)
3 Sets
12 Reps
@10
8
Russian Twist
3 Sets
12 Reps
@10
Day 3
1
Preacher Curl (Dumbbell)
3 Sets
15 Reps
@10
2
JM Press
3 Sets
15 Reps
@10
3
Hammer Curl
3 Sets
15 Reps
@10
4
French Press
3 Sets
15 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
@10
7
Hanging Leg Raise
3 Sets
12 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@10
5
Bent Over Row (Barbell)
3 Sets
12 Reps
@10
6
Standing Pullover (Cable)
3 Sets
12 Reps
@10
7
Single Arm Rear Delt Fly (Cable)
3 Sets
12 Reps
@10
8
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
9
Upright Row (Barbell)
3 Sets
12 Reps
@10
10
Cable Crunch
3 Sets
12 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Bench Press (Dumbbell)
3 Sets
12 Reps
@10
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
4
Bent Over Row (Barbell)
3 Sets
12 Reps
@10
5
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@10
6
Chest Supported Row (Machine)
3 Sets
12 Reps
@10
7
Y Raise
3 Sets
12 Reps
@10
8
Shrug (Barbell)
3 Sets
12 Reps
@10
9
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
10
Cable Crunch
3 Sets
12 Reps
@10
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
20 Reps
@10
2
Hip Thrust (Barbell)
3 Sets
20 Reps
@10
3
Leg Extension
3 Sets
20 Reps
@10
4
Leg Curl
3 Sets
20 Reps
@10
5
Single Leg Press
3 Sets
20 Reps
@10
6
Calf Raise (Leg Press)
1 Set
20 Reps
@10
7
Hip Adductor (Machine)
1 Set
20 Reps
@10
8
Hip Abductor (Machine)
1 Set
20 Reps
@10
9
Plank
1 Set
3 mins
@10