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BoostcampPNG

Science based upper lower

by easpdoajsdpaojdaspdo
1 athletes joined

Program Description

Suitable for any training purpose just eat enough rest enough and train hard

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 24, 2025 06:15
  • Last Edited
    Jul 24, 2025 06:35
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bench Press (Barbell)
2
RPE 8.5
2
Incline Bench Press (Barbell)
1
RPE 8.5
3
Single Arm Tricep Extension (Cable)
2
RPE 8.5
4
Preacher Curl (EZ Bar)
1
RPE 8.5
5
Bicep Curl (Dumbbell)
1
RPE 8.5
6
Chest Supported Row (Dumbbell)
2
RPE 8.5
7
Lat Pulldown
2
RPE 8.5
8
JM Press
1
RPE 8.5
9
Shoulder Press (Machine)
2
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 8.5
2
Incline Bench Press (Barbell)
1
RPE 8.5
3
Single Arm Tricep Extension (Cable)
2
RPE 8.5
4
Preacher Curl (EZ Bar)
1
RPE 8.5
5
Bicep Curl (Dumbbell)
1
RPE 8.5
6
Chest Supported Row (Dumbbell)
2
RPE 8.5
7
Lat Pulldown
2
RPE 8.5
8
JM Press
1
RPE 8.5
9
Shoulder Press (Machine)
2
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 8.5
2
Incline Bench Press (Barbell)
1
RPE 8.5
3
Single Arm Tricep Extension (Cable)
2
RPE 8.5
4
Preacher Curl (EZ Bar)
1
RPE 8.5
5
Bicep Curl (Dumbbell)
1
RPE 8.5
6
Chest Supported Row (Dumbbell)
2
RPE 8.5
7
Lat Pulldown
2
RPE 8.5
8
JM Press
1
RPE 8.5
9
Shoulder Press (Machine)
2
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 8.5
2
Incline Bench Press (Barbell)
1
RPE 8.5
3
Single Arm Tricep Extension (Cable)
2
RPE 8.5
4
Preacher Curl (EZ Bar)
1
RPE 8.5
5
Bicep Curl (Dumbbell)
1
RPE 8.5
6
Chest Supported Row (Dumbbell)
2
RPE 8.5
7
Lat Pulldown
2
RPE 8.5
8
JM Press
1
RPE 8.5
9
Shoulder Press (Machine)
2
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 8.5
2
Incline Bench Press (Barbell)
1
RPE 8.5
3
Single Arm Tricep Extension (Cable)
2
RPE 8.5
4
Preacher Curl (EZ Bar)
1
RPE 8.5
5
Bicep Curl (Dumbbell)
1
RPE 8.5
6
Chest Supported Row (Dumbbell)
2
RPE 8.5
7
Lat Pulldown
2
RPE 8.5
8
JM Press
1
RPE 8.5
9
Shoulder Press (Machine)
2
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 8.5
2
Incline Bench Press (Barbell)
1
RPE 8.5
3
Single Arm Tricep Extension (Cable)
2
RPE 8.5
4
Preacher Curl (EZ Bar)
1
RPE 8.5
5
Bicep Curl (Dumbbell)
1
RPE 8.5
6
Chest Supported Row (Dumbbell)
2
RPE 8.5
7
Lat Pulldown
2
RPE 8.5
8
JM Press
1
RPE 8.5
9
Shoulder Press (Machine)
2
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 8.5
2
Incline Bench Press (Barbell)
1
RPE 8.5
3
Single Arm Tricep Extension (Cable)
2
RPE 8.5
4
Preacher Curl (EZ Bar)
1
RPE 8.5
5
Bicep Curl (Dumbbell)
1
RPE 8.5
6
Chest Supported Row (Dumbbell)
2
RPE 8.5
7
Lat Pulldown
2
RPE 8.5
8
JM Press
1
RPE 8.5
9
Shoulder Press (Machine)
2
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 8.5
2
Incline Bench Press (Barbell)
1
RPE 8.5
3
Single Arm Tricep Extension (Cable)
2
RPE 8.5
4
Preacher Curl (EZ Bar)
1
RPE 8.5
5
Bicep Curl (Dumbbell)
1
RPE 8.5
6
Chest Supported Row (Dumbbell)
2
RPE 8.5
7
Lat Pulldown
2
RPE 8.5
8
JM Press
1
RPE 8.5
9
Shoulder Press (Machine)
2
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 8.5
2
Incline Bench Press (Barbell)
1
RPE 8.5
3
Single Arm Tricep Extension (Cable)
2
RPE 8.5
4
Preacher Curl (EZ Bar)
1
RPE 8.5
5
Bicep Curl (Dumbbell)
1
RPE 8.5
6
Chest Supported Row (Dumbbell)
2
RPE 8.5
7
Lat Pulldown
2
RPE 8.5
8
JM Press
1
RPE 8.5
9
Shoulder Press (Machine)
2
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 8.5
2
Incline Bench Press (Barbell)
1
RPE 8.5
3
Single Arm Tricep Extension (Cable)
2
RPE 8.5
4
Preacher Curl (EZ Bar)
1
RPE 8.5
5
Bicep Curl (Dumbbell)
1
RPE 8.5
6
Chest Supported Row (Dumbbell)
2
RPE 8.5
7
Lat Pulldown
2
RPE 8.5
8
JM Press
1
RPE 8.5
9
Shoulder Press (Machine)
2
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 8.5
2
Incline Bench Press (Barbell)
1
RPE 8.5
3
Single Arm Tricep Extension (Cable)
2
RPE 8.5
4
Preacher Curl (EZ Bar)
1
RPE 8.5
5
Bicep Curl (Dumbbell)
1
RPE 8.5
6
Chest Supported Row (Dumbbell)
2
RPE 8.5
7
Lat Pulldown
2
RPE 8.5
8
JM Press
1
RPE 8.5
9
Shoulder Press (Machine)
2
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 8.5
2
Incline Bench Press (Barbell)
1
RPE 8.5
3
Single Arm Tricep Extension (Cable)
2
RPE 8.5
4
Preacher Curl (EZ Bar)
1
RPE 8.5
5
Bicep Curl (Dumbbell)
1
RPE 8.5
6
Chest Supported Row (Dumbbell)
2
RPE 8.5
7
Lat Pulldown
2
RPE 8.5
8
JM Press
1
RPE 8.5
9
Shoulder Press (Machine)
2
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
RPE 8.5
2
Leg Extension
2
RPE 8.5
3
Lying Leg Curl
2
RPE 8.5
4
Hack Squat
1
RPE 9
5
Stiff Leg Deadlift
1
RPE 9
6
Hip Adductor (Machine)
1
RPE 8.5
7
Abs Crunch (Machine)
1
RPE 8.5
8
Calf Raise (Leg Press)
1
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
RPE 8.5
2
Leg Extension
2
RPE 8.5
3
Lying Leg Curl
2
RPE 8.5
4
Hack Squat
1
RPE 9
5
Stiff Leg Deadlift
1
RPE 9
6
Hip Adductor (Machine)
1
RPE 8.5
7
Abs Crunch (Machine)
1
RPE 8.5
8
Calf Raise (Leg Press)
1
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
RPE 8.5
2
Leg Extension
2
RPE 8.5
3
Lying Leg Curl
2
RPE 8.5
4
Hack Squat
1
RPE 9
5
Stiff Leg Deadlift
1
RPE 9
6
Hip Adductor (Machine)
1
RPE 8.5
7
Abs Crunch (Machine)
1
RPE 8.5
8
Calf Raise (Leg Press)
1
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
RPE 8.5
2
Leg Extension
2
RPE 8.5
3
Lying Leg Curl
2
RPE 8.5
4
Hack Squat
1
RPE 9
5
Stiff Leg Deadlift
1
RPE 9
6
Hip Adductor (Machine)
1
RPE 8.5
7
Abs Crunch (Machine)
1
RPE 8.5
8
Calf Raise (Leg Press)
1
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
RPE 8.5
2
Leg Extension
2
RPE 8.5
3
Lying Leg Curl
2
RPE 8.5
4
Hack Squat
1
RPE 9
5
Stiff Leg Deadlift
1
RPE 9
6
Hip Adductor (Machine)
1
RPE 8.5
7
Abs Crunch (Machine)
1
RPE 8.5
8
Calf Raise (Leg Press)
1
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
RPE 8.5
2
Leg Extension
2
RPE 8.5
3
Lying Leg Curl
2
RPE 8.5
4
Hack Squat
1
RPE 9
5
Stiff Leg Deadlift
1
RPE 9
6
Hip Adductor (Machine)
1
RPE 8.5
7
Abs Crunch (Machine)
1
RPE 8.5
8
Calf Raise (Leg Press)
1
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
RPE 8.5
2
Leg Extension
2
RPE 8.5
3
Lying Leg Curl
2
RPE 8.5
4
Hack Squat
1
RPE 9
5
Stiff Leg Deadlift
1
RPE 9
6
Hip Adductor (Machine)
1
RPE 8.5
7
Abs Crunch (Machine)
1
RPE 8.5
8
Calf Raise (Leg Press)
1
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
RPE 8.5
2
Leg Extension
2
RPE 8.5
3
Lying Leg Curl
2
RPE 8.5
4
Hack Squat
1
RPE 9
5
Stiff Leg Deadlift
1
RPE 9
6
Hip Adductor (Machine)
1
RPE 8.5
7
Abs Crunch (Machine)
1
RPE 8.5
8
Calf Raise (Leg Press)
1
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
RPE 8.5
2
Leg Extension
2
RPE 8.5
3
Lying Leg Curl
2
RPE 8.5
4
Hack Squat
1
RPE 9
5
Stiff Leg Deadlift
1
RPE 9
6
Hip Adductor (Machine)
1
RPE 8.5
7
Abs Crunch (Machine)
1
RPE 8.5
8
Calf Raise (Leg Press)
1
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
RPE 8.5
2
Leg Extension
2
RPE 8.5
3
Lying Leg Curl
2
RPE 8.5
4
Hack Squat
1
RPE 9
5
Stiff Leg Deadlift
1
RPE 9
6
Hip Adductor (Machine)
1
RPE 8.5
7
Abs Crunch (Machine)
1
RPE 8.5
8
Calf Raise (Leg Press)
1
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
RPE 8.5
2
Leg Extension
2
RPE 8.5
3
Lying Leg Curl
2
RPE 8.5
4
Hack Squat
1
RPE 9
5
Stiff Leg Deadlift
1
RPE 9
6
Hip Adductor (Machine)
1
RPE 8.5
7
Abs Crunch (Machine)
1
RPE 8.5
8
Calf Raise (Leg Press)
1
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
RPE 8.5
2
Leg Extension
2
RPE 8.5
3
Lying Leg Curl
2
RPE 8.5
4
Hack Squat
1
RPE 9
5
Stiff Leg Deadlift
1
RPE 9
6
Hip Adductor (Machine)
1
RPE 8.5
7
Abs Crunch (Machine)
1
RPE 8.5
8
Calf Raise (Leg Press)
1
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
1
-
3
Chest Supported Row (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Rear Delt Fly (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
JM Press
1
-
8
Lateral Raise (Cable)
2
-
9
Preacher Curl (EZ Bar)
1
-
10
Bicep Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
1
-
3
Chest Supported Row (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Rear Delt Fly (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
JM Press
1
-
8
Lateral Raise (Cable)
2
-
9
Preacher Curl (EZ Bar)
1
-
10
Bicep Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
1
-
3
Chest Supported Row (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Rear Delt Fly (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
JM Press
1
-
8
Lateral Raise (Cable)
2
-
9
Preacher Curl (EZ Bar)
1
-
10
Bicep Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
1
-
3
Chest Supported Row (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Rear Delt Fly (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
JM Press
1
-
8
Lateral Raise (Cable)
2
-
9
Preacher Curl (EZ Bar)
1
-
10
Bicep Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
1
-
3
Chest Supported Row (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Rear Delt Fly (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
JM Press
1
-
8
Lateral Raise (Cable)
2
-
9
Preacher Curl (EZ Bar)
1
-
10
Bicep Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
1
-
3
Chest Supported Row (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Rear Delt Fly (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
JM Press
1
-
8
Lateral Raise (Cable)
2
-
9
Preacher Curl (EZ Bar)
1
-
10
Bicep Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
1
-
3
Chest Supported Row (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Rear Delt Fly (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
JM Press
1
-
8
Lateral Raise (Cable)
2
-
9
Preacher Curl (EZ Bar)
1
-
10
Bicep Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
1
-
3
Chest Supported Row (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Rear Delt Fly (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
JM Press
1
-
8
Lateral Raise (Cable)
2
-
9
Preacher Curl (EZ Bar)
1
-
10
Bicep Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
1
-
3
Chest Supported Row (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Rear Delt Fly (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
JM Press
1
-
8
Lateral Raise (Cable)
2
-
9
Preacher Curl (EZ Bar)
1
-
10
Bicep Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
1
-
3
Chest Supported Row (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Rear Delt Fly (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
JM Press
1
-
8
Lateral Raise (Cable)
2
-
9
Preacher Curl (EZ Bar)
1
-
10
Bicep Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
1
-
3
Chest Supported Row (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Rear Delt Fly (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
JM Press
1
-
8
Lateral Raise (Cable)
2
-
9
Preacher Curl (EZ Bar)
1
-
10
Bicep Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
1
-
3
Chest Supported Row (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Rear Delt Fly (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
JM Press
1
-
8
Lateral Raise (Cable)
2
-
9
Preacher Curl (EZ Bar)
1
-
10
Bicep Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
RPE 8.5
2
Lying Leg Curl
2
RPE 8.5
3
Hack Squat
1
RPE 9
4
Stiff Leg Deadlift
1
RPE 9
5
Abs Crunch (Machine)
1
RPE 8.5
6
Calf Raise (Leg Press)
1
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
RPE 8.5
2
Lying Leg Curl
2
RPE 8.5
3
Hack Squat
1
RPE 9
4
Stiff Leg Deadlift
1
RPE 9
5
Abs Crunch (Machine)
1
RPE 8.5
6
Calf Raise (Leg Press)
1
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
RPE 8.5
2
Lying Leg Curl
2
RPE 8.5
3
Hack Squat
1
RPE 9
4
Stiff Leg Deadlift
1
RPE 9
5
Abs Crunch (Machine)
1
RPE 8.5
6
Calf Raise (Leg Press)
1
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
RPE 8.5
2
Lying Leg Curl
2
RPE 8.5
3
Hack Squat
1
RPE 9
4
Stiff Leg Deadlift
1
RPE 9
5
Abs Crunch (Machine)
1
RPE 8.5
6
Calf Raise (Leg Press)
1
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
RPE 8.5
2
Lying Leg Curl
2
RPE 8.5
3
Hack Squat
1
RPE 9
4
Stiff Leg Deadlift
1
RPE 9
5
Abs Crunch (Machine)
1
RPE 8.5
6
Calf Raise (Leg Press)
1
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
RPE 8.5
2
Lying Leg Curl
2
RPE 8.5
3
Hack Squat
1
RPE 9
4
Stiff Leg Deadlift
1
RPE 9
5
Abs Crunch (Machine)
1
RPE 8.5
6
Calf Raise (Leg Press)
1
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
RPE 8.5
2
Lying Leg Curl
2
RPE 8.5
3
Hack Squat
1
RPE 9
4
Stiff Leg Deadlift
1
RPE 9
5
Abs Crunch (Machine)
1
RPE 8.5
6
Calf Raise (Leg Press)
1
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
RPE 8.5
2
Lying Leg Curl
2
RPE 8.5
3
Hack Squat
1
RPE 9
4
Stiff Leg Deadlift
1
RPE 9
5
Abs Crunch (Machine)
1
RPE 8.5
6
Calf Raise (Leg Press)
1
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
RPE 8.5
2
Lying Leg Curl
2
RPE 8.5
3
Hack Squat
1
RPE 9
4
Stiff Leg Deadlift
1
RPE 9
5
Abs Crunch (Machine)
1
RPE 8.5
6
Calf Raise (Leg Press)
1
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
RPE 8.5
2
Lying Leg Curl
2
RPE 8.5
3
Hack Squat
1
RPE 9
4
Stiff Leg Deadlift
1
RPE 9
5
Abs Crunch (Machine)
1
RPE 8.5
6
Calf Raise (Leg Press)
1
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
RPE 8.5
2
Lying Leg Curl
2
RPE 8.5
3
Hack Squat
1
RPE 9
4
Stiff Leg Deadlift
1
RPE 9
5
Abs Crunch (Machine)
1
RPE 8.5
6
Calf Raise (Leg Press)
1
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
RPE 8.5
2
Lying Leg Curl
2
RPE 8.5
3
Hack Squat
1
RPE 9
4
Stiff Leg Deadlift
1
RPE 9
5
Abs Crunch (Machine)
1
RPE 8.5
6
Calf Raise (Leg Press)
1
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
@8.5
2
Incline Bench Press (Barbell)
1 Set
@8.5
3
Single Arm Tricep Extension (Cable)
2 Sets
@8.5
4
Preacher Curl (EZ Bar)
1 Set
@8.5
5
Bicep Curl (Dumbbell)
1 Set
@8.5
6
Chest Supported Row (Dumbbell)
2 Sets
@8.5
7
Lat Pulldown
2 Sets
@8.5
8
JM Press
1 Set
@8.5
9
Shoulder Press (Machine)
2 Sets
@8.5
Day 2
1
Lateral Raise (Cable)
2 Sets
@8.5
2
Leg Extension
2 Sets
@8.5
3
Lying Leg Curl
2 Sets
@8.5
4
Hack Squat
1 Set
@9
5
Stiff Leg Deadlift
1 Set
@9
6
Hip Adductor (Machine)
1 Set
@8.5
7
Abs Crunch (Machine)
1 Set
@8.5
8
Calf Raise (Leg Press)
1 Set
@8.5
Day 3
1
Bench Press (Barbell)
2 Sets
-
2
Incline Bench Press (Dumbbell)
1 Set
-
3
Chest Supported Row (Dumbbell)
2 Sets
-
4
Lat Pulldown
2 Sets
-
5
Rear Delt Fly (Machine)
2 Sets
-
6
Single Arm Tricep Extension (Cable)
2 Sets
-
7
JM Press
1 Set
-
8
Lateral Raise (Cable)
2 Sets
-
9
Preacher Curl (EZ Bar)
1 Set
-
10
Bicep Curl (Dumbbell)
1 Set
-
Day 4
1
Leg Extension
2 Sets
@8.5
2
Lying Leg Curl
2 Sets
@8.5
3
Hack Squat
1 Set
@9
4
Stiff Leg Deadlift
1 Set
@9
5
Abs Crunch (Machine)
1 Set
@8.5
6
Calf Raise (Leg Press)
1 Set
@8.5