Program Description
Gain chest back and arm size and shed body fat.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedNov 26, 2024 05:41
- Last EditedJul 01, 2025 12:25

Summary
Transform your strength training routine with this dynamic 12-week Upper/Lower Split program, designed for four days of focused workouts each week. This program expertly balances upper and lower body exercises, featuring a mix of machines and free weights to target all major muscle groups. With a structured approach that emphasizes progressive overload, you'll build strength and muscle while enhancing your overall fitness. Get ready to push your limits and achieve your goals—your journey to a stronger you starts here!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Barbell Row
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
8-10 reps
RPE 9
4
Pull-Up (Assisted)
3
AMRAP
RPE 9
5
Seated Military Press (Barbell)
3
6-8 reps
RPE 9
6
Bicep Curl (Machine)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Angled Shoulder Press Machine
3
6-8 reps
RPE 9
4
Panatta Chest Press
3
6-10 reps
RPE 9
5
Angled Cable Row
3
6-10 reps
RPE 9
6
Bicep Curl (Cable)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8 reps
RPE 9
8
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
9
Gymleco Bicep Curl
3
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Angled Shoulder Press Machine
3
6-8 reps
RPE 9
4
Panatta Chest Press
3
6-10 reps
RPE 9
5
Angled Cable Row
3
6-10 reps
RPE 9
6
Bicep Curl (Cable)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8 reps
RPE 9
8
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
9
Gymleco Bicep Curl
3
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Angled Shoulder Press Machine
3
6-8 reps
RPE 9
4
Panatta Chest Press
3
6-10 reps
RPE 9
5
Angled Cable Row
3
6-10 reps
RPE 9
6
Bicep Curl (Cable)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8 reps
RPE 9
8
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
9
Gymleco Bicep Curl
3
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Angled Shoulder Press Machine
3
6-8 reps
RPE 9
4
Panatta Chest Press
3
6-10 reps
RPE 9
5
Angled Cable Row
3
6-10 reps
RPE 9
6
Bicep Curl (Cable)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8 reps
RPE 9
8
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
9
Gymleco Bicep Curl
3
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Angled Shoulder Press Machine
3
6-8 reps
RPE 9
4
Panatta Chest Press
3
6-10 reps
RPE 9
5
Angled Cable Row
3
6-10 reps
RPE 9
6
Bicep Curl (Cable)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8 reps
RPE 9
8
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
9
Gymleco Bicep Curl
3
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Angled Shoulder Press Machine
3
6-8 reps
RPE 9
4
Panatta Chest Press
3
6-10 reps
RPE 9
5
Angled Cable Row
3
6-10 reps
RPE 9
6
Bicep Curl (Cable)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8 reps
RPE 9
8
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
9
Gymleco Bicep Curl
3
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Angled Shoulder Press Machine
3
6-8 reps
RPE 9
4
Panatta Chest Press
3
6-10 reps
RPE 9
5
Angled Cable Row
3
6-10 reps
RPE 9
6
Bicep Curl (Cable)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8 reps
RPE 9
8
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
9
Gymleco Bicep Curl
3
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Angled Shoulder Press Machine
3
6-8 reps
RPE 9
4
Panatta Chest Press
3
6-10 reps
RPE 9
5
Angled Cable Row
3
6-10 reps
RPE 9
6
Bicep Curl (Cable)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8 reps
RPE 9
8
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
9
Gymleco Bicep Curl
3
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Angled Shoulder Press Machine
3
6-8 reps
RPE 9
4
Panatta Chest Press
3
6-10 reps
RPE 9
5
Angled Cable Row
3
6-10 reps
RPE 9
6
Bicep Curl (Cable)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8 reps
RPE 9
8
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
9
Gymleco Bicep Curl
3
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Angled Shoulder Press Machine
3
6-8 reps
RPE 9
4
Panatta Chest Press
3
6-10 reps
RPE 9
5
Angled Cable Row
3
6-10 reps
RPE 9
6
Bicep Curl (Cable)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8 reps
RPE 9
8
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
9
Gymleco Bicep Curl
3
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-10 reps
RPE 9
3
Angled Shoulder Press Machine
3
6-8 reps
RPE 9
4
Panatta Chest Press
3
6-10 reps
RPE 9
5
Angled Cable Row
3
6-10 reps
RPE 9
6
Bicep Curl (Cable)
3
8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8 reps
RPE 9
8
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
9
Gymleco Bicep Curl
3
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
Hack Squat
3
6-8 reps
RPE 9
3
Leg Press
3
6-8 reps
RPE 9
4
Seated Calf Raise
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
Hack Squat
3
6-8 reps
RPE 9
3
Leg Press
3
6-8 reps
RPE 9
4
Seated Calf Raise
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
Hack Squat
3
6-8 reps
RPE 9
3
Leg Press
3
6-8 reps
RPE 9
4
Seated Calf Raise
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
Hack Squat
3
6-8 reps
RPE 9
3
Leg Press
3
6-8 reps
RPE 9
4
Seated Calf Raise
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
Hack Squat
3
6-8 reps
RPE 9
3
Leg Press
3
6-8 reps
RPE 9
4
Seated Calf Raise
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
Hack Squat
3
6-8 reps
RPE 9
3
Leg Press
3
6-8 reps
RPE 9
4
Seated Calf Raise
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
Hack Squat
3
6-8 reps
RPE 9
3
Leg Press
3
6-8 reps
RPE 9
4
Seated Calf Raise
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
Hack Squat
3
6-8 reps
RPE 9
3
Leg Press
3
6-8 reps
RPE 9
4
Seated Calf Raise
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
Hack Squat
3
6-8 reps
RPE 9
3
Leg Press
3
6-8 reps
RPE 9
4
Seated Calf Raise
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
Hack Squat
3
6-8 reps
RPE 9
3
Leg Press
3
6-8 reps
RPE 9
4
Seated Calf Raise
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
Hack Squat
3
6-8 reps
RPE 9
3
Leg Press
3
6-8 reps
RPE 9
4
Seated Calf Raise
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
Hack Squat
3
6-8 reps
RPE 9
3
Leg Press
3
6-8 reps
RPE 9
4
Seated Calf Raise
3
8 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Nautilus Pull Downs
3
6-10 reps
RPE 9
3
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
4
CHEST
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
6
Gymleco Bicep Curl
3
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
8
Angled Shoulder Press Machine
3
6-10 reps
RPE 9
9
Bicep Curl (Cable)
3
8 reps
RPE 9
10
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Nautilus Pull Downs
3
6-10 reps
RPE 9
3
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
4
CHEST
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
6
Gymleco Bicep Curl
3
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
8
Angled Shoulder Press Machine
3
6-10 reps
RPE 9
9
Bicep Curl (Cable)
3
8 reps
RPE 9
10
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Nautilus Pull Downs
3
6-10 reps
RPE 9
3
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
4
CHEST
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
6
Gymleco Bicep Curl
3
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
8
Angled Shoulder Press Machine
3
6-10 reps
RPE 9
9
Bicep Curl (Cable)
3
8 reps
RPE 9
10
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Nautilus Pull Downs
3
6-10 reps
RPE 9
3
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
4
CHEST
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
6
Gymleco Bicep Curl
3
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
8
Angled Shoulder Press Machine
3
6-10 reps
RPE 9
9
Bicep Curl (Cable)
3
8 reps
RPE 9
10
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Nautilus Pull Downs
3
6-10 reps
RPE 9
3
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
4
CHEST
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
6
Gymleco Bicep Curl
3
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
8
Angled Shoulder Press Machine
3
6-10 reps
RPE 9
9
Bicep Curl (Cable)
3
8 reps
RPE 9
10
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Nautilus Pull Downs
3
6-10 reps
RPE 9
3
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
4
CHEST
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
6
Gymleco Bicep Curl
3
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
8
Angled Shoulder Press Machine
3
6-10 reps
RPE 9
9
Bicep Curl (Cable)
3
8 reps
RPE 9
10
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Nautilus Pull Downs
3
6-10 reps
RPE 9
3
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
4
CHEST
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
6
Gymleco Bicep Curl
3
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
8
Angled Shoulder Press Machine
3
6-10 reps
RPE 9
9
Bicep Curl (Cable)
3
8 reps
RPE 9
10
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Nautilus Pull Downs
3
6-10 reps
RPE 9
3
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
4
CHEST
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
6
Gymleco Bicep Curl
3
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
8
Angled Shoulder Press Machine
3
6-10 reps
RPE 9
9
Bicep Curl (Cable)
3
8 reps
RPE 9
10
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Nautilus Pull Downs
3
6-10 reps
RPE 9
3
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
4
CHEST
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
6
Gymleco Bicep Curl
3
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
8
Angled Shoulder Press Machine
3
6-10 reps
RPE 9
9
Bicep Curl (Cable)
3
8 reps
RPE 9
10
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Nautilus Pull Downs
3
6-10 reps
RPE 9
3
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
4
CHEST
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
6
Gymleco Bicep Curl
3
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
8
Angled Shoulder Press Machine
3
6-10 reps
RPE 9
9
Bicep Curl (Cable)
3
8 reps
RPE 9
10
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Nautilus Pull Downs
3
6-10 reps
RPE 9
3
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
4
CHEST
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
6
Gymleco Bicep Curl
3
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
8
Angled Shoulder Press Machine
3
6-10 reps
RPE 9
9
Bicep Curl (Cable)
3
8 reps
RPE 9
10
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Nautilus Pull Downs
3
6-10 reps
RPE 9
3
Panatta Shoulder Fly (Cable)
3
8 reps
RPE 9
4
CHEST
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
6
Gymleco Bicep Curl
3
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
8
Angled Shoulder Press Machine
3
6-10 reps
RPE 9
9
Bicep Curl (Cable)
3
8 reps
RPE 9
10
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6-10 reps
RPE 9
2
Hip Adductor (Machine)
3
6-10 reps
RPE 9
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Lying Leg Curl
3
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6-10 reps
RPE 9
2
Hip Adductor (Machine)
3
6-10 reps
RPE 9
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Lying Leg Curl
3
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6-10 reps
RPE 9
2
Hip Adductor (Machine)
3
6-10 reps
RPE 9
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Lying Leg Curl
3
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6-10 reps
RPE 9
2
Hip Adductor (Machine)
3
6-10 reps
RPE 9
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Lying Leg Curl
3
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6-10 reps
RPE 9
2
Hip Adductor (Machine)
3
6-10 reps
RPE 9
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Lying Leg Curl
3
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6-10 reps
RPE 9
2
Hip Adductor (Machine)
3
6-10 reps
RPE 9
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Lying Leg Curl
3
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6-10 reps
RPE 9
2
Hip Adductor (Machine)
3
6-10 reps
RPE 9
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Lying Leg Curl
3
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6-10 reps
RPE 9
2
Hip Adductor (Machine)
3
6-10 reps
RPE 9
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Lying Leg Curl
3
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6-10 reps
RPE 9
2
Hip Adductor (Machine)
3
6-10 reps
RPE 9
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Lying Leg Curl
3
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6-10 reps
RPE 9
2
Hip Adductor (Machine)
3
6-10 reps
RPE 9
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Lying Leg Curl
3
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6-10 reps
RPE 9
2
Hip Adductor (Machine)
3
6-10 reps
RPE 9
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Lying Leg Curl
3
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
6-10 reps
RPE 9
2
Hip Adductor (Machine)
3
6-10 reps
RPE 9
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Lying Leg Curl
3
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Standing Calf Raise
3
8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Lying Leg Curl3 Sets
6-10 Reps
@9
2
Hack Squat3 Sets
6-8 Reps
@9
3
Leg Press3 Sets
6-8 Reps
@9
4
Seated Calf Raise3 Sets
8 Reps
@9
5
Leg Extension3 Sets
8 Reps
@9
Day 3
1
Incline Bench Press (Smith Machine)3 Sets
6-8 Reps
@9
2
Nautilus Pull Downs3 Sets
6-10 Reps
@9
3
Panatta Shoulder Fly (Cable)3 Sets
8 Reps
@9
4
CHEST3 Sets
6-8 Reps
@9
5
Chest Supported Row (Machine)3 Sets
6-10 Reps
@9
6
Gymleco Bicep Curl3 Sets
8 Reps
@9
7
Overhead Tricep Extension (Cable)3 Sets
8-10 Reps
@9
8
Angled Shoulder Press Machine3 Sets
6-10 Reps
@9
9
Bicep Curl (Cable)3 Sets
8 Reps
@9
10
Tricep Pushdown (Cable)3 Sets
8 Reps
@9
Day 4
1
Hip Abductor (Machine)3 Sets
6-10 Reps
@9
2
Hip Adductor (Machine)3 Sets
6-10 Reps
@9
3
Squat (Smith Machine)3 Sets
6-8 Reps
@9
4
Lying Leg Curl3 Sets
6-10 Reps
@9
5
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
@9
6
Standing Calf Raise3 Sets
8 Reps
@9
Day 1
1
Incline Bench Press (Barbell)3 Sets
6-8 Reps
@9
2
Barbell Row3 Sets
6-8 Reps
@9
3
Chest Fly (Machine)3 Sets
8-10 Reps
@9
4
Pull-Up (Assisted)3 Sets
AMRAP
@9
5
Seated Military Press (Barbell)3 Sets
6-8 Reps
@9
6
Bicep Curl (Machine)3 Sets
8 Reps
@9
7
Tricep Pushdown (Cable)3 Sets
8 Reps
@9