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Upper/Lower Split

by Sean D.
1 athletes joined

Program Description

Gain chest back and arm size and shed body fat.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 26, 2024 05:41
  • Last Edited
    Jul 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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.8%
Hamstrings
13.7%
Quadriceps
12%
Glutes
9.7%
Biceps
7.4%
Chest
6%
Upper Back
6%
Calves
5.7%
Lats
5.3%
Adductors
4%
Abductors
3.4%
Lower Back
3.4%
Front Delts
2.6%
Middle Delts
2.4%
Abs
2.3%
Forearms
1.1%
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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
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 Curl
3 Sets
6-10 Reps
@9
2
Hack Squat
3 Sets
6-8 Reps
@9
3
Leg Press
3 Sets
6-8 Reps
@9
4
Seated Calf Raise
3 Sets
8 Reps
@9
5
Leg Extension
3 Sets
8 Reps
@9
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@9
2
Nautilus Pull Downs
3 Sets
6-10 Reps
@9
3
Panatta Shoulder Fly (Cable)
3 Sets
8 Reps
@9
4
CHEST
3 Sets
6-8 Reps
@9
5
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@9
6
Gymleco Bicep Curl
3 Sets
8 Reps
@9
7
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
@9
8
Angled Shoulder Press Machine
3 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 Curl
3 Sets
6-10 Reps
@9
5
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
6
Standing Calf Raise
3 Sets
8 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@9
2
Barbell Row
3 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