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upper/lower/biceps abs and run

by A Morrell
2 athletes joined

Program Description

Science based Hypertrophy training with 2 days of runs Deload for one week after 8 weeks finished

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 24, 2025 12:37
  • Last Edited
    Jun 18, 2025 11:10

Summary

Unleash your potential with this dynamic 8-week program that combines upper body strength, lower body power, and core conditioning alongside invigorating runs. Designed for six days a week, you'll engage in a variety of targeted exercises, including Smith machine squats, incline bench presses, and weighted crunches, ensuring a comprehensive approach to muscle building and fat loss. Whether you're looking to sculpt your physique or boost your endurance, this program will keep you motivated and challenged every step of the way. Get ready to elevate your fitness game!
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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
Squat (Smith Machine)
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Single Leg Press
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 9.5
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Single Leg Press
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 9.5
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
8
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Single Leg Press
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 9.5
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Single Leg Press
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 9.5
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Single Leg Press
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 9.5
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Single Leg Press
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 9.5
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Single Leg Press
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 9.5
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Single Leg Press
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 9.5
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8 reps
RPE 10
5
Pull-Up (Assisted)
1
15 reps
RPE 10
6
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8 reps
RPE 10
5
Pull-Up (Assisted)
1
15 reps
RPE 10
6
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8 reps
RPE 10
5
Pull-Up (Assisted)
1
15 reps
RPE 10
6
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8 reps
RPE 10
5
Pull-Up (Assisted)
1
15 reps
RPE 10
6
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8 reps
RPE 10
5
Pull-Up (Assisted)
1
15 reps
RPE 10
6
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8 reps
RPE 10
5
Pull-Up (Assisted)
1
15 reps
RPE 10
6
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8 reps
RPE 10
5
Pull-Up (Assisted)
1
15 reps
RPE 10
6
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8 reps
RPE 10
5
Pull-Up (Assisted)
1
15 reps
RPE 10
6
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
5
Cable Crunch
2
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
5
Cable Crunch
2
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
5
Cable Crunch
2
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
5
Cable Crunch
2
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
5
Cable Crunch
2
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
5
Cable Crunch
2
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
5
Cable Crunch
2
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Glute-Ham Raise
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Hip Abductor (Machine)
2
12 reps
RPE 10
8
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Glute-Ham Raise
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Hip Abductor (Machine)
2
12 reps
RPE 10
8
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Glute-Ham Raise
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Hip Abductor (Machine)
2
12 reps
RPE 10
8
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Glute-Ham Raise
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Hip Abductor (Machine)
2
12 reps
RPE 10
8
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Glute-Ham Raise
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Hip Abductor (Machine)
2
12 reps
RPE 10
8
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Glute-Ham Raise
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Hip Abductor (Machine)
2
12 reps
RPE 10
8
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Glute-Ham Raise
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Hip Abductor (Machine)
2
12 reps
RPE 10
8
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Glute-Ham Raise
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Hip Abductor (Machine)
2
12 reps
RPE 10
8
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
10 reps
RPE 10
4
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
10 reps
RPE 10
6
Chest Supported Row (Machine)
2
8 reps
RPE 10
7
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
10 reps
RPE 10
4
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
10 reps
RPE 10
6
Chest Supported Row (Machine)
2
8 reps
RPE 10
7
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Katana Extension
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
10 reps
RPE 10
4
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
10 reps
RPE 10
6
Chest Supported Row (Machine)
2
8 reps
RPE 10
7
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
10 reps
RPE 10
4
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
10 reps
RPE 10
6
Chest Supported Row (Machine)
2
8 reps
RPE 10
7
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
10 reps
RPE 10
4
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
10 reps
RPE 10
6
Chest Supported Row (Machine)
2
8 reps
RPE 10
7
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
10 reps
RPE 10
4
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
10 reps
RPE 10
6
Chest Supported Row (Machine)
2
8 reps
RPE 10
7
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
10 reps
RPE 10
4
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
10 reps
RPE 10
6
Chest Supported Row (Machine)
2
8 reps
RPE 10
7
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
10 reps
RPE 10
4
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
10 reps
RPE 10
6
Chest Supported Row (Machine)
2
8 reps
RPE 10
7
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 9
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Hammer Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 9
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Hammer Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 9
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Hammer Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 9
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Hammer Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 9
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Hammer Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 9
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Hammer Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 9
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Hammer Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 9
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Hammer Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Decline Crunch (Weighted)
2
10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@9.5
2
Chest Fly (Machine)
1 Set
1 Set
8 Reps
8 Reps
@9.5
@10
3
Lat Pulldown
2 Sets
10 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
8 Reps
@10
5
Pull-Up (Assisted)
1 Set
15 Reps
@10
6
Reverse Pec Deck
1 Set
1 Set
12 Reps
12 Reps
@8
@10
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
@8
@10
Day 4
1
Leg Curl
1 Set
1 Set
10 Reps
8 Reps
@10
@10
2
Squat (Smith Machine)
1 Set
1 Set
3-6 Reps
3-6 Reps
@9.5
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
4-8 Reps
@10
4
Leg Extension
2 Sets
10 Reps
@10
5
Glute-Ham Raise
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
6
Standing Calf Raise
2 Sets
12 Reps
@10
7
Hip Abductor (Machine)
2 Sets
12 Reps
@10
8
Hip Adductor (Machine)
2 Sets
12 Reps
@10
Day 3
1
Run
1 Set
10 mins
@10
2
Preacher Curl (Dumbbell)
2 Sets
8 Reps
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
4
Decline Crunch (Weighted)
2 Sets
10 Reps
@10
5
Cable Crunch
2 Sets
10 Reps
@9.5
Day 1
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
@9
@9.5
@10
2
Leg Extension
2 Sets
10 Reps
@10
3
Single Leg Press
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
4
Single-Leg Leg Curl
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
5
Hip Adductor (Machine)
2 Sets
12 Reps
@10
6
Hip Abductor (Machine)
2 Sets
12 Reps
@10
7
Standing Calf Raise
2 Sets
12 Reps
@10
Day 5
1
One Arm Lateral Raise (Cable)
2 Sets
10 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
8 Reps
8 Reps
@9.5
@10
3
Chest Press (Machine)
1 Set
10 Reps
@10
4
Chest Fly (Machine)
1 Set
1 Set
8 Reps
8 Reps
@9.5
@10
5
Lat Pulldown
1 Set
10 Reps
@10
6
Chest Supported Row (Machine)
2 Sets
8 Reps
@10
7
Reverse Pec Deck
1 Set
1 Set
12 Reps
12 Reps
@8
@10
8
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
Day 6
1
Run
1 Set
20 mins
@9
2
Bicep Curl (Cable)
2 Sets
10 Reps
@10
3
Hammer Curl
1 Set
1 Set
10 Reps
8 Reps
@10
@10
4
Decline Crunch (Weighted)
2 Sets
10 Reps
@10