logo
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 12, 2025 12:24

Summary

Transform your physique with this comprehensive 4-Day Upper Lower Split program designed for serious lifters. Over the course of 18 weeks, you'll alternate between upper and lower body workouts, focusing on compound and isolation movements to maximize muscle growth and strength. Each session is structured to challenge your limits, utilizing a full gym's equipment for optimal results. Get ready to build a balanced, powerful physique and push your training to new heights!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.5%
Chest
9.6%
Quadriceps
9.6%
Lats
8.7%
Biceps
8.7%
Triceps
7.7%
Upper Back
7.7%
Front Delts
6.7%
Abs
5.8%
Middle Delts
4.8%
Glutes
4.8%
Calves
4.8%
Lower Back
3.8%
Adductors
1.9%
Rear Delts
1%
Forearms
1%
Abductors
1%
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
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