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Upper Lower Arms

by Yavor

Program Description

Upper Lower Rest Upper Lower Arms Rest

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 16, 2025 05:20
  • Last Edited
    Aug 19, 2025 05:59

Summary

Transform your physique with the Upper Lower Arms program, a comprehensive 6-week journey designed for dedicated lifters. This 5-day-a-week regimen expertly balances upper and lower body workouts, focusing on strength and hypertrophy with targeted exercises for arms, legs, and core. Each session is structured to maximize muscle engagement and promote recovery, ensuring you build strength and definition effectively. Get ready to challenge yourself and achieve your fitness goals with this well-rounded plan!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.3%
Forearms
9.7%
Biceps
9.5%
Upper Back
8.9%
Neck
8.6%
Front Delts
6.3%
Middle Delts
6.3%
Hamstrings
6%
Quadriceps
6%
Chest
5.7%
Lats
5.2%
Glutes
3.7%
Abs
3.7%
Calves
2.9%
Rear Delts
2.3%
Adductors
2%
Abductors
1.7%
Lower Back
1.1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Wide Grip Pull-Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Bayesian Curl
2
8-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
1
10-15 reps
RPE 10
9
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
10
Tricep Kickback
1
10-15 reps
RPE 10
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Wide Grip Pull-Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
8
Tricep Kickback
1
10-15 reps
RPE 10
9
Bayesian Curl
2
8-12 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
10-15 reps
RPE 10
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Wide Grip Pull-Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Bayesian Curl
2
8-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
1
10-15 reps
RPE 10
9
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
10
Tricep Kickback
1
10-15 reps
RPE 10
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Wide Grip Pull-Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
8
Tricep Kickback
1
10-15 reps
RPE 10
9
Bayesian Curl
2
8-12 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
10-15 reps
RPE 10
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Wide Grip Pull-Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Bayesian Curl
2
8-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
1
10-15 reps
RPE 10
9
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
10
Tricep Kickback
1
10-15 reps
RPE 10
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Wide Grip Pull-Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
8
Tricep Kickback
1
10-15 reps
RPE 10
9
Bayesian Curl
2
8-12 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
10-15 reps
RPE 10
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Neck Flexion
2
AMRAP
RPE 10
7
Neck Extension
2
AMRAP
RPE 10
8
Wrist Curls
2
AMRAP
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Neck Flexion
2
AMRAP
RPE 10
7
Neck Extension
2
AMRAP
RPE 10
8
Wrist Curls
2
AMRAP
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Neck Flexion
2
AMRAP
RPE 10
7
Neck Extension
2
AMRAP
RPE 10
8
Wrist Curls
2
AMRAP
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Neck Flexion
2
AMRAP
RPE 10
7
Neck Extension
2
AMRAP
RPE 10
8
Wrist Curls
2
AMRAP
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Neck Flexion
2
AMRAP
RPE 10
7
Neck Extension
2
AMRAP
RPE 10
8
Wrist Curls
2
AMRAP
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Neck Flexion
2
AMRAP
RPE 10
7
Neck Extension
2
AMRAP
RPE 10
8
Wrist Curls
2
AMRAP
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Seated Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shrug (Barbell)
2
8-12 reps
RPE 10
4
Incline Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 10
9
Bicep Curl (Cable)
2
8-12 reps
RPE 10
10
Incline Curl (Dumbbell)
1
10-15 reps
RPE 10
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Seated Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shrug (Barbell)
2
8-12 reps
RPE 10
4
Incline Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Incline Curl (Dumbbell)
1
10-15 reps
RPE 10
9
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
10
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 10
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Seated Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shrug (Barbell)
2
8-12 reps
RPE 10
4
Incline Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 10
9
Bicep Curl (Cable)
2
8-12 reps
RPE 10
10
Incline Curl (Dumbbell)
1
10-15 reps
RPE 10
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Seated Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shrug (Barbell)
2
8-12 reps
RPE 10
4
Incline Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Incline Curl (Dumbbell)
1
10-15 reps
RPE 10
9
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
10
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 10
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Seated Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shrug (Barbell)
2
8-12 reps
RPE 10
4
Incline Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 10
9
Bicep Curl (Cable)
2
8-12 reps
RPE 10
10
Incline Curl (Dumbbell)
1
10-15 reps
RPE 10
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Seated Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shrug (Barbell)
2
8-12 reps
RPE 10
4
Incline Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Incline Curl (Dumbbell)
1
10-15 reps
RPE 10
9
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
10
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 10
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Leg Press
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
10-15 reps
RPE 10
7
Neck Flexion
2
AMRAP
RPE 10
8
Neck Extension
2
AMRAP
RPE 10
9
Wrist Curls
2
AMRAP
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Leg Press
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
10-15 reps
RPE 10
7
Neck Flexion
2
AMRAP
RPE 10
8
Neck Extension
2
AMRAP
RPE 10
9
Wrist Curls
2
AMRAP
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Leg Press
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
10-15 reps
RPE 10
7
Neck Flexion
2
AMRAP
RPE 10
8
Neck Extension
2
AMRAP
RPE 10
9
Wrist Curls
2
AMRAP
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Leg Press
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
10-15 reps
RPE 10
7
Neck Flexion
2
AMRAP
RPE 10
8
Neck Extension
2
AMRAP
RPE 10
9
Wrist Curls
2
AMRAP
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Leg Press
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
10-15 reps
RPE 10
7
Neck Flexion
2
AMRAP
RPE 10
8
Neck Extension
2
AMRAP
RPE 10
9
Wrist Curls
2
AMRAP
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Leg Press
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
10-15 reps
RPE 10
7
Neck Flexion
2
AMRAP
RPE 10
8
Neck Extension
2
AMRAP
RPE 10
9
Wrist Curls
2
AMRAP
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Bicep Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Tricep Kickback
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Neck Flexion
2
AMRAP
RPE 10
9
Neck Extension
2
AMRAP
RPE 10
10
Wrist Curls
2
AMRAP
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Kickback
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Neck Flexion
2
AMRAP
RPE 10
9
Neck Extension
2
AMRAP
RPE 10
10
Wrist Curls
2
AMRAP
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Bicep Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Tricep Kickback
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Neck Flexion
2
AMRAP
RPE 10
9
Neck Extension
2
AMRAP
RPE 10
10
Wrist Curls
2
AMRAP
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Kickback
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Neck Flexion
2
AMRAP
RPE 10
9
Neck Extension
2
AMRAP
RPE 10
10
Wrist Curls
2
AMRAP
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Bicep Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Tricep Kickback
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Neck Flexion
2
AMRAP
RPE 10
9
Neck Extension
2
AMRAP
RPE 10
10
Wrist Curls
2
AMRAP
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Kickback
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Neck Flexion
2
AMRAP
RPE 10
9
Neck Extension
2
AMRAP
RPE 10
10
Wrist Curls
2
AMRAP
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 2
1
Lying Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Squat (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
4
Leg Extension
2 Sets
8-10 Reps
@10
5
Standing Calf Raise
2 Sets
10-15 Reps
@10
6
Neck Flexion
2 Sets
AMRAP
@10
7
Neck Extension
2 Sets
AMRAP
@10
8
Wrist Curls
2 Sets
AMRAP
@10
9
Reverse Wrist Curl (Dumbbell)
2 Sets
AMRAP
@10
Day 4
1
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Leg Press
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
3
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Hip Abductor (Machine)
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
10-15 Reps
@10
7
Neck Flexion
2 Sets
AMRAP
@10
8
Neck Extension
2 Sets
AMRAP
@10
9
Wrist Curls
2 Sets
AMRAP
@10
10
Reverse Wrist Curl (Dumbbell)
2 Sets
AMRAP
@10
Day 5
1
Shoulder Press (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
2
Lateral Raise (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Bicep Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Preacher Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Tricep Kickback
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
8
Neck Flexion
2 Sets
AMRAP
@10
9
Neck Extension
2 Sets
AMRAP
@10
10
Wrist Curls
2 Sets
AMRAP
@10
11
Reverse Wrist Curl (Dumbbell)
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
2
Chest Fly (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Wide Grip Pull-Up
1 Set
1 Set
AMRAP
AMRAP
@9
@10
4
T-Bar Row
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
5
Shrug (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Bayesian Curl
2 Sets
8-12 Reps
@10
8
Preacher Curl (Dumbbell)
1 Set
10-15 Reps
@10
9
Single Arm Overhead Tricep Extension
2 Sets
8-12 Reps
@10
10
Tricep Kickback
1 Set
10-15 Reps
@10
11
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
Day 3
1
Lat Pulldown
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
2
Seated Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Shrug (Barbell)
2 Sets
8-12 Reps
@10
4
Incline Bench Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
5
Chest Press (Machine)
2 Sets
8-12 Reps
@10
6
Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
8
Single Arm Overhead Tricep Extension
1 Set
8-12 Reps
@10
9
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
10
Incline Curl (Dumbbell)
1 Set
10-15 Reps
@10
11
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10