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Upper, Lower•Arm

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Program Description

Novice split

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 24, 2024 01:49
  • Last Edited
    Jun 18, 2025 08:06

Summary

Transform your physique with the Upper, Lower•Arm program, an 8-week journey designed to sculpt and strengthen your upper body, lower body, and arms. Committed to five days a week, you'll engage in a variety of targeted exercises including dumbbell presses, pull-ups, squats, and curls, ensuring balanced muscle development. Each session is crafted to challenge your limits while building endurance and strength. Get ready to push your boundaries and achieve the results you’ve always wanted!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 8
RPE 10
4
Dumbbell Row
1
2
15 reps
10 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 9.5
6
Rear Delt Fly (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 8
RPE 10
4
Dumbbell Row
1
2
15 reps
10 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 9.5
6
Rear Delt Fly (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 8
RPE 10
4
Dumbbell Row
1
2
15 reps
10 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 9.5
6
Rear Delt Fly (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 8
RPE 10
4
Dumbbell Row
1
2
15 reps
10 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 9.5
6
Rear Delt Fly (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 8
RPE 10
4
Dumbbell Row
1
2
15 reps
10 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 9.5
6
Rear Delt Fly (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 8
RPE 10
4
Dumbbell Row
1
2
15 reps
10 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 9.5
6
Rear Delt Fly (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 8
RPE 10
4
Dumbbell Row
1
2
15 reps
10 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 9.5
6
Rear Delt Fly (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 9.5
RPE 8
RPE 10
4
Dumbbell Row
1
2
15 reps
10 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 9.5
6
Rear Delt Fly (Dumbbell)
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Stiff Leg Deadlift
3
15 reps
RPE 10
3
Lunge (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl
2
1
30 reps
25 reps
RPE 10
RPE 10
5
Alternating Dumbbell Curl
2
1
20 reps
25 reps
RPE 10
RPE 10
6
Skull Crusher (Barbell)
2
1
20 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Stiff Leg Deadlift
3
15 reps
RPE 10
3
Lunge (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl
2
1
30 reps
25 reps
RPE 10
RPE 10
5
Alternating Dumbbell Curl
2
1
20 reps
25 reps
RPE 10
RPE 10
6
Skull Crusher (Barbell)
2
1
20 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Stiff Leg Deadlift
3
15 reps
RPE 10
3
Lunge (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl
2
1
30 reps
25 reps
RPE 10
RPE 10
5
Alternating Dumbbell Curl
2
1
20 reps
25 reps
RPE 10
RPE 10
6
Skull Crusher (Barbell)
2
1
20 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Stiff Leg Deadlift
3
15 reps
RPE 10
3
Lunge (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl
2
1
30 reps
25 reps
RPE 10
RPE 10
5
Alternating Dumbbell Curl
2
1
20 reps
25 reps
RPE 10
RPE 10
6
Skull Crusher (Barbell)
2
1
20 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Stiff Leg Deadlift
3
15 reps
RPE 10
3
Lunge (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl
2
1
30 reps
25 reps
RPE 10
RPE 10
5
Alternating Dumbbell Curl
2
1
20 reps
25 reps
RPE 10
RPE 10
6
Skull Crusher (Barbell)
2
1
20 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Stiff Leg Deadlift
3
15 reps
RPE 10
3
Lunge (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl
2
1
30 reps
25 reps
RPE 10
RPE 10
5
Alternating Dumbbell Curl
2
1
20 reps
25 reps
RPE 10
RPE 10
6
Skull Crusher (Barbell)
2
1
20 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Stiff Leg Deadlift
3
15 reps
RPE 10
3
Lunge (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl
2
1
30 reps
25 reps
RPE 10
RPE 10
5
Alternating Dumbbell Curl
2
1
20 reps
25 reps
RPE 10
RPE 10
6
Skull Crusher (Barbell)
2
1
20 reps
15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Stiff Leg Deadlift
3
15 reps
RPE 10
3
Lunge (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl
2
1
30 reps
25 reps
RPE 10
RPE 10
5
Alternating Dumbbell Curl
2
1
20 reps
25 reps
RPE 10
RPE 10
6
Skull Crusher (Barbell)
2
1
20 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
20 reps
15 reps
RPE 8
RPE 8
2
Dumbbell Row
2
1
20 reps
15 reps
RPE 10
RPE 9.5
3
Dip (Weighted)
3
12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
1
10 reps
9 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Upright Row (Dumbbell)
3
15 reps
RPE 9
7
Shrug (Dumbbell)
3
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
20 reps
15 reps
RPE 8
RPE 8
2
Dumbbell Row
2
1
20 reps
15 reps
RPE 10
RPE 9.5
3
Dip (Weighted)
3
12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
1
10 reps
9 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Upright Row (Dumbbell)
3
15 reps
RPE 9
7
Shrug (Dumbbell)
3
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
20 reps
15 reps
RPE 8
RPE 8
2
Dumbbell Row
2
1
20 reps
15 reps
RPE 10
RPE 9.5
3
Dip (Weighted)
3
12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
1
10 reps
9 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Upright Row (Dumbbell)
3
15 reps
RPE 9
7
Shrug (Dumbbell)
3
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
20 reps
15 reps
RPE 8
RPE 8
2
Dumbbell Row
2
1
20 reps
15 reps
RPE 10
RPE 9.5
3
Dip (Weighted)
3
12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
1
10 reps
9 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Upright Row (Dumbbell)
3
15 reps
RPE 9
7
Shrug (Dumbbell)
3
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
20 reps
15 reps
RPE 8
RPE 8
2
Dumbbell Row
2
1
20 reps
15 reps
RPE 10
RPE 9.5
3
Dip (Weighted)
3
12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
1
10 reps
9 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Upright Row (Dumbbell)
3
15 reps
RPE 9
7
Shrug (Dumbbell)
3
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
20 reps
15 reps
RPE 8
RPE 8
2
Dumbbell Row
2
1
20 reps
15 reps
RPE 10
RPE 9.5
3
Dip (Weighted)
3
12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
1
10 reps
9 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Upright Row (Dumbbell)
3
15 reps
RPE 9
7
Shrug (Dumbbell)
3
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
20 reps
15 reps
RPE 8
RPE 8
2
Dumbbell Row
2
1
20 reps
15 reps
RPE 10
RPE 9.5
3
Dip (Weighted)
3
12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
1
10 reps
9 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Upright Row (Dumbbell)
3
15 reps
RPE 9
7
Shrug (Dumbbell)
3
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
20 reps
15 reps
RPE 8
RPE 8
2
Dumbbell Row
2
1
20 reps
15 reps
RPE 10
RPE 9.5
3
Dip (Weighted)
3
12 reps
RPE 10
4
Pull-Up (Bodyweight)
2
1
10 reps
9 reps
RPE 10
RPE 9.5
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Upright Row (Dumbbell)
3
15 reps
RPE 9
7
Shrug (Dumbbell)
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 8
2
Stiff Leg Deadlift
3
20 reps
RPE 8
3
Standing Calf Raise
3
25 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
French Press
1
2
20 reps
15 reps
RPE 10
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 8
2
Stiff Leg Deadlift
3
20 reps
RPE 8
3
Standing Calf Raise
3
25 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
French Press
1
2
20 reps
15 reps
RPE 10
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 8
2
Stiff Leg Deadlift
3
20 reps
RPE 8
3
Standing Calf Raise
3
25 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
French Press
1
2
20 reps
15 reps
RPE 10
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 8
2
Stiff Leg Deadlift
3
20 reps
RPE 8
3
Standing Calf Raise
3
25 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
French Press
1
2
20 reps
15 reps
RPE 10
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 8
2
Stiff Leg Deadlift
3
20 reps
RPE 8
3
Standing Calf Raise
3
25 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
French Press
1
2
20 reps
15 reps
RPE 10
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 8
2
Stiff Leg Deadlift
3
20 reps
RPE 8
3
Standing Calf Raise
3
25 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
French Press
1
2
20 reps
15 reps
RPE 10
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 8
2
Stiff Leg Deadlift
3
20 reps
RPE 8
3
Standing Calf Raise
3
25 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
French Press
1
2
20 reps
15 reps
RPE 10
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 8
2
Stiff Leg Deadlift
3
20 reps
RPE 8
3
Standing Calf Raise
3
25 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
French Press
1
2
20 reps
15 reps
RPE 10
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
1
20 reps
15 reps
RPE 8
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
15 reps
RPE 8.5
RPE 8.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
1
20 reps
15 reps
RPE 8
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
15 reps
RPE 8.5
RPE 8.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
1
20 reps
15 reps
RPE 8
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
15 reps
RPE 8.5
RPE 8.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
1
20 reps
15 reps
RPE 8
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
15 reps
RPE 8.5
RPE 8.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
1
20 reps
15 reps
RPE 8
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
15 reps
RPE 8.5
RPE 8.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
1
20 reps
15 reps
RPE 8
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
15 reps
RPE 8.5
RPE 8.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
1
20 reps
15 reps
RPE 8
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
15 reps
RPE 8.5
RPE 8.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
1
20 reps
15 reps
RPE 8
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
15 reps
RPE 8.5
RPE 8.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
10 Reps
@9.5
@9
@10
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@10
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
10 Reps
@9.5
@8
@10
4
Dumbbell Row
1 Set
2 Sets
15 Reps
10 Reps
@10
@9.5
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
20 Reps
15 Reps
@10
@9.5
6
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
20 Reps
15 Reps
@10
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9.5
@9.5
@9.5
2
Stiff Leg Deadlift
3 Sets
15 Reps
@10
3
Lunge (Dumbbell)
3 Sets
20 Reps
@10
4
Hammer Curl
2 Sets
1 Set
30 Reps
25 Reps
@10
@10
5
Alternating Dumbbell Curl
2 Sets
1 Set
20 Reps
25 Reps
@10
@10
6
Skull Crusher (Barbell)
2 Sets
1 Set
20 Reps
15 Reps
@10
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
20 Reps
15 Reps
@8
@8
2
Dumbbell Row
2 Sets
1 Set
20 Reps
15 Reps
@10
@9.5
3
Dip (Weighted)
3 Sets
12 Reps
@10
4
Pull-Up (Bodyweight)
2 Sets
1 Set
10 Reps
9 Reps
@10
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@10
6
Upright Row (Dumbbell)
3 Sets
15 Reps
@9
7
Shrug (Dumbbell)
3 Sets
20 Reps
@9.5
Day 4
1
Squat (Barbell)
3 Sets
20 Reps
@8
2
Stiff Leg Deadlift
3 Sets
20 Reps
@8
3
Standing Calf Raise
3 Sets
25 Reps
@8
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
10 Reps
@8
@8.5
@9
5
French Press
1 Set
2 Sets
20 Reps
15 Reps
@10
@9
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
10 Reps
@8
@8
@9
Day 5
1
Chest Fly (Dumbbell)
2 Sets
1 Set
20 Reps
15 Reps
@8
@9
2
Dumbbell Row
1 Set
1 Set
1 Set
20 Reps
15 Reps
15 Reps
@8.5
@8.5
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@10
@10
@10
4
Pull-Up (Bodyweight)
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
5
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@10