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BoostcampPNG

4-Day Upper Lower Split

by Manu Valdes

Program Description

For Emily

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 07, 2025 02:21
  • Last Edited
    Aug 08, 2025 08:40
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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
Star
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 7.5
2
Pec Deck (Machine)
2
10-15 reps
RPE 7.5
3
Lat Pulldown
2
10-12 reps
RPE 7.5
4
Seated Row (Cable)
2
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
RPE 7.5
2
Calf Raise (Leg Press)
2
15-20 reps
RPE 7.5
3
Leg Extension
2
12-15 reps
RPE 7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7.5
5
Leg Curl
2
12-15 reps
RPE 7.5
6
Weighted Cable Crunch
2
12-15 reps
RPE 7.5
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
10-12 Reps
@7.5
2
Pec Deck (Machine)
2 Sets
10-15 Reps
@7.5
3
Lat Pulldown
2 Sets
10-12 Reps
@7.5
4
Seated Row (Cable)
2 Sets
10-12 Reps
@7.5
5
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@7.5
6
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
@7.5
7
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@7.5
Day 2
1
Leg Press
2 Sets
10-12 Reps
@7.5
2
Calf Raise (Leg Press)
2 Sets
15-20 Reps
@7.5
3
Leg Extension
2 Sets
12-15 Reps
@7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2 Sets
10-12 Reps
@7.5
5
Leg Curl
2 Sets
12-15 Reps
@7.5
6
Weighted Cable Crunch
2 Sets
12-15 Reps
@7.5
Day 3
1
Bench Press (Barbell)
2 Sets
10-12 Reps
@7.5
2
Pec Deck (Machine)
2 Sets
10-15 Reps
@7.5
3
Lat Pulldown
2 Sets
10-12 Reps
@7.5
4
Seated Row (Cable)
2 Sets
10-12 Reps
@7.5
5
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@7.5
6
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
@7.5
7
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@7.5
Day 4
1
Leg Press
2 Sets
10-12 Reps
@7.5
2
Calf Raise (Leg Press)
2 Sets
15-20 Reps
@7.5
3
Leg Extension
2 Sets
12-15 Reps
@7.5
4
B-Stance Romanian Deadlift (Dumbbell)
2 Sets
10-12 Reps
@7.5
5
Leg Curl
2 Sets
12-15 Reps
@7.5
6
Weighted Cable Crunch
2 Sets
12-15 Reps
@7.5