Kaden’s U/L

by Kaden Z.

1 athletes joined

Program Description

Stronger & build muscle

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
100 minutes
Created
Oct 06, 2025 03:10
Last Edited
Oct 06, 2025 03:33

Muscle Engagement

Front

Back

MuscleSet

Chest

13.6%

Triceps

13.6%

Biceps

12.3%

Quadriceps

8.8%

Front Delts

8%

Hamstrings

6.1%

Upper Back

5.9%

Glutes

5.3%

Abs

5.3%

Lats

4.8%

Forearms

4.3%

Lower Back

3.2%

Rear Delts

3.2%

Middle Delts

2.7%

Calves

2.7%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Smith Machine)

1

1

1

12 reps

10 reps

8 reps

RPE 6

RPE 9

RPE 10

2

Incline Chest Press (Machine)

2

10 reps

RPE 9

3

Incline Bench Press (Smith Machine)

2

10 reps

RPE 9

4

Pec Deck (Machine)

2

8 reps

RPE 10

5

Lat Pulldown

2

6 reps

RPE 10

6

Chest Supported Row (Machine)

2

6 reps

RPE 10

7

Preacher Curl (Dumbbell)

2

8 reps

RPE 9.5

8

Bicep Curl (Machine)

2

10 reps

RPE 9

9

Hammer Curl (Cable)

2

10 reps

RPE 9

10

Flat Bicep Curl Machine

2

8 reps

RPE 9

11

Rear Delt Fly (Cable)

2

10 reps

RPE 9

12

Lateral Raise (Machine)

2

6 reps

RPE 10

13

Seated Dip (Machine)

2

10 reps

RPE 10

14

Tricep Pushdown (Cable)

2

8 reps

RPE 9.5

15

Tricep Extension (Cable)

2

8 reps

RPE 9.5

Day 2

1

Hack Squat

1

2

12 reps

8 reps

RPE 6.5

RPE 9.5

2

Leg Extension

2

12 reps

RPE 10

3

Hamstring Curl

2

8 reps

RPE 9.5

4

Calf Raise (Leg Press)

2

10 reps

RPE 9.5

5

Cable Crunch

3

10 reps

RPE 9.5

6

Deadlift (Barbell)

2

6 reps

RPE 10

7

Sam Sulek wrist Curls

2

8 reps

RPE 9.5

Day 1

1

Bench Press (Smith Machine)

1 Set

1 Set

1 Set

12 Reps

10 Reps

8 Reps

@6

@9

@10

2

Incline Chest Press (Machine)

2 Sets

10 Reps

@9

3

Incline Bench Press (Smith Machine)

2 Sets

10 Reps

@9

4

Pec Deck (Machine)

2 Sets

8 Reps

@10

5

Lat Pulldown

2 Sets

6 Reps

@10

6

Chest Supported Row (Machine)

2 Sets

6 Reps

@10

7

Preacher Curl (Dumbbell)

2 Sets

8 Reps

@9.5

8

Bicep Curl (Machine)

2 Sets

10 Reps

@9

9

Hammer Curl (Cable)

2 Sets

10 Reps

@9

10

Flat Bicep Curl Machine

2 Sets

8 Reps

@9

11

Rear Delt Fly (Cable)

2 Sets

10 Reps

@9

12

Lateral Raise (Machine)

2 Sets

6 Reps

@10

13

Seated Dip (Machine)

2 Sets

10 Reps

@10

14

Tricep Pushdown (Cable)

2 Sets

8 Reps

@9.5

15

Tricep Extension (Cable)

2 Sets

8 Reps

@9.5

Day 2

1

Hack Squat

1 Set

2 Sets

12 Reps

8 Reps

@6.5

@9.5

2

Leg Extension

2 Sets

12 Reps

@10

3

Hamstring Curl

2 Sets

8 Reps

@9.5

4

Calf Raise (Leg Press)

2 Sets

10 Reps

@9.5

5

Cable Crunch

3 Sets

10 Reps

@9.5

6

Deadlift (Barbell)

2 Sets

6 Reps

@10

7

Sam Sulek wrist Curls

2 Sets

8 Reps

@9.5