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ky upper lower split

by kyle H.

Program Description

upper lower split. train to failure. lift heavy with good form to fail within the 5-10 rep range. 2x frequency. 4 day split. put weak points/priorities at the start of the session.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 17, 2025 05:11
  • Last Edited
    Dec 17, 2025 05:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.9%
Front Delts
15.9%
Biceps
13.9%
Chest
12%
Upper Back
12%
Lats
12%
Middle Delts
8%
Forearms
4.4%
Abs
4%
Rear Delts
2%
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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
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
5-10 reps
RPE 10
2
Preacher Curl (Machine)
1
5-10 reps
RPE 10
3
Seated Dip (Machine)
1
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 10
7
Cable Low Row
1
5-10 reps
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 10
9
Hammer Curl (Cable)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
8-15 reps
RPE 10
2
Shoulder Press (Machine)
1
5-10 reps
RPE 10
3
Lateral Raise (Cable)
1
5-10 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Tricep Extension (Cable)
1 Set
5-10 Reps
@10
2
Preacher Curl (Machine)
1 Set
5-10 Reps
@10
3
Seated Dip (Machine)
1 Set
5-10 Reps
@10
4
Chest Supported Row (Machine)
1 Set
5-10 Reps
@10
5
Lat Pulldown
1 Set
5-10 Reps
@10
6
Incline Bench Press (Smith Machine)
1 Set
5-10 Reps
@10
7
Cable Low Row
1 Set
5-10 Reps
@10
8
Pec Deck (Machine)
1 Set
5-10 Reps
@10
9
Hammer Curl (Cable)
1 Set
5-10 Reps
@10
Day 2
1
Cable Crunch
1 Set
8-15 Reps
@10
2
Shoulder Press (Machine)
1 Set
5-10 Reps
@10
3
Lateral Raise (Cable)
1 Set
5-10 Reps
@10
Day 3
1
Tricep Extension (Cable)
1 Set
5-10 Reps
@10
2
Preacher Curl (Machine)
1 Set
5-10 Reps
@10
3
Seated Dip (Machine)
1 Set
5-10 Reps
@10
4
Chest Supported Row (Machine)
1 Set
5-10 Reps
@10
5
Lat Pulldown
1 Set
5-10 Reps
@10
6
Incline Bench Press (Smith Machine)
1 Set
5-10 Reps
@10
7
Cable Low Row
1 Set
5-10 Reps
@10
8
Pec Deck (Machine)
1 Set
5-10 Reps
@10
9
Hammer Curl (Cable)
1 Set
5-10 Reps
@10
Day 4
1
Cable Crunch
1 Set
8-15 Reps
@10
2
Shoulder Press (Machine)
1 Set
5-10 Reps
@10
3
Lateral Raise (Cable)
1 Set
5-10 Reps
@10