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Aaron's Personal 4-Day UL Split

by Aaron D.

Program Description

This program is designed by me for my own goals. Additionally, the program avoids using squats and traditional deadlifts, as this was compounding back problems. This is for someone who is already lifting, as there is no ramping phase. If you want to incorporate a ramping phase, decrease the sets and intensity for the first two weeks. For a warm up, perform 2-3 sets of your first lift with the following parameters: Set 1: 15 reps @ 50% working weight Set 2: 15 reps @ 60% working weight Set 3: 15 reps @ 75% working weight And, also maybe warm up with some arm circles or something, you caveman.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 15, 2025 08:35
  • Last Edited
    Jun 20, 2025 08:41

Summary

Transform your physique with Aaron's Personal 4-Day Upper-Lower Split, a comprehensive 12-week program designed for those ready to elevate their training. This program balances upper and lower body workouts across four days each week, utilizing a variety of equipment to target all major muscle groups. Expect to build strength and muscle endurance through a carefully crafted mix of compound and isolation exercises. Whether you’re looking to bulk up or tone down, this split will keep you motivated and on track to achieve your fitness goals.
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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
6-12 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 8-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Seated Row (Cable)
2
10-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
10-12 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 8-10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8-10
4
Seated Row (Cable)
2
10-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
10-12 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 8-10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8-10
4
Seated Row (Cable)
2
10-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
10-12 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 8-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Seated Row (Cable)
2
10-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
10-12 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 8-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Seated Row (Cable)
2
10-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
10-12 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 8-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Seated Row (Cable)
2
10-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
10-12 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 8-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Seated Row (Cable)
2
10-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
10-12 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 8-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Seated Row (Cable)
2
10-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
10-12 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 8-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Seated Row (Cable)
2
10-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
10-12 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 8-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Seated Row (Cable)
2
10-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
10-12 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 8-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Seated Row (Cable)
2
10-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
10-12 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 8-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Seated Row (Cable)
2
10-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
10-12 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3
Leg Press
2
10-12 reps
RPE 8-10
4
Leg Curl
2
10-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
5
10-15 reps
RPE 8-10
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8-10
7
Hanging Leg Raise
3
10-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3
Leg Press
2
10-12 reps
RPE 8-10
4
Leg Curl
2
10-12 reps
RPE 8-10
5
Calf Raise (Machine)
5
10-15 reps
RPE 8-10
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8-10
7
Hanging Leg Raise
3
10-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3
Leg Press
2
10-12 reps
RPE 8-10
4
Leg Curl
2
10-12 reps
RPE 8-10
5
Calf Raise (Machine)
5
10-15 reps
RPE 8-10
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8-10
7
Hanging Leg Raise
3
10-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3
Leg Press
2
10-12 reps
RPE 8-10
4
Leg Curl
2
10-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
5
10-15 reps
RPE 8-10
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8-10
7
Hanging Leg Raise
3
10-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3
Leg Press
2
10-12 reps
RPE 8-10
4
Leg Curl
2
10-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
5
10-15 reps
RPE 8-10
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8-10
7
Hanging Leg Raise
3
10-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3
Leg Press
2
10-12 reps
RPE 8-10
4
Leg Curl
2
10-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
5
10-15 reps
RPE 8-10
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8-10
7
Hanging Leg Raise
3
10-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3
Leg Press
2
10-12 reps
RPE 8-10
4
Leg Curl
2
10-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
5
10-15 reps
RPE 8-10
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8-10
7
Hanging Leg Raise
3
10-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3
Leg Press
2
10-12 reps
RPE 8-10
4
Leg Curl
2
10-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
5
10-15 reps
RPE 8-10
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8-10
7
Hanging Leg Raise
3
10-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3
Leg Press
2
10-12 reps
RPE 8-10
4
Leg Curl
2
10-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
5
10-15 reps
RPE 8-10
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8-10
7
Hanging Leg Raise
3
10-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3
Leg Press
2
10-12 reps
RPE 8-10
4
Leg Curl
2
10-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
5
10-15 reps
RPE 8-10
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8-10
7
Hanging Leg Raise
3
10-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3
Leg Press
2
10-12 reps
RPE 8-10
4
Leg Curl
2
10-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
5
10-15 reps
RPE 8-10
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8-10
7
Hanging Leg Raise
3
10-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3
Leg Press
2
10-12 reps
RPE 8-10
4
Leg Curl
2
10-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
5
10-15 reps
RPE 8-10
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8-10
7
Hanging Leg Raise
3
10-30 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Standing Pullover (Cable)
2
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8-10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8-10
4
Standing Pullover (Cable)
2
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8-10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8-10
4
Standing Pullover (Cable)
2
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Standing Pullover (Cable)
2
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Standing Pullover (Cable)
2
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Standing Pullover (Cable)
2
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Standing Pullover (Cable)
2
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Standing Pullover (Cable)
2
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Standing Pullover (Cable)
2
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Standing Pullover (Cable)
2
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Standing Pullover (Cable)
2
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8-10
4
Standing Pullover (Cable)
2
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3
Leg Extension
2
10-12 reps
RPE 8-10
4
Leg Curl
2
10-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
5
10-15 reps
RPE 8-10
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8-10
7
Abs Crunch (Weighted)
3
10-30 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3
Leg Extension
2
10-12 reps
RPE 8-10
4
Leg Curl
2
10-12 reps
RPE 8-10
5
Calf Raise (Machine)
5
10-15 reps
RPE 8-10
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8-10
7
Abs Crunch (Weighted)
3
10-30 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3
Leg Extension
2
10-12 reps
RPE 8-10
4
Leg Curl
2
10-12 reps
RPE 8-10
5
Calf Raise (Machine)
5
10-15 reps
RPE 8-10
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8-10
7
Abs Crunch (Weighted)
3
10-30 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3
Leg Extension
2
10-12 reps
RPE 8-10
4
Leg Curl
2
10-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
5
10-15 reps
RPE 8-10
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8-10
7
Abs Crunch (Weighted)
3
10-30 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3
Leg Extension
2
10-12 reps
RPE 8-10
4
Leg Curl
2
10-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
5
10-15 reps
RPE 8-10
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8-10
7
Abs Crunch (Weighted)
3
10-30 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3
Leg Extension
2
10-12 reps
RPE 8-10
4
Leg Curl
2
10-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
5
10-15 reps
RPE 8-10
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8-10
7
Abs Crunch (Weighted)
3
10-30 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3
Leg Extension
2
10-12 reps
RPE 8-10
4
Leg Curl
2
10-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
5
10-15 reps
RPE 8-10
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8-10
7
Abs Crunch (Weighted)
3
10-30 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3
Leg Extension
2
10-12 reps
RPE 8-10
4
Leg Curl
2
10-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
5
10-15 reps
RPE 8-10
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8-10
7
Abs Crunch (Weighted)
3
10-30 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3
Leg Extension
2
10-12 reps
RPE 8-10
4
Leg Curl
2
10-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
5
10-15 reps
RPE 8-10
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8-10
7
Abs Crunch (Weighted)
3
10-30 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3
Leg Extension
2
10-12 reps
RPE 8-10
4
Leg Curl
2
10-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
5
10-15 reps
RPE 8-10
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8-10
7
Abs Crunch (Weighted)
3
10-30 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3
Leg Extension
2
10-12 reps
RPE 8-10
4
Leg Curl
2
10-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
5
10-15 reps
RPE 8-10
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8-10
7
Abs Crunch (Weighted)
3
10-30 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-10
3
Leg Extension
2
10-12 reps
RPE 8-10
4
Leg Curl
2
10-12 reps
RPE 8-10
5
Calf Raise (Leg Press)
5
10-15 reps
RPE 8-10
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8-10
7
Abs Crunch (Weighted)
3
10-30 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
4
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Wrist Curls
3
15-20 reps
RPE 8-10
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
7
Cardio
1
15 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
4
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Wrist Curls
3
15-20 reps
RPE 8-10
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
7
Cardio
1
15 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
4
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Wrist Curls
3
15-20 reps
RPE 8-10
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
7
Cardio
1
15 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
4
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Wrist Curls
3
15-20 reps
RPE 8-10
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
7
Cardio
1
15 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
4
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Wrist Curls
3
15-20 reps
RPE 8-10
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
7
Cardio
1
15 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
4
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Wrist Curls
3
15-20 reps
RPE 8-10
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
7
Cardio
1
15 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
4
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Wrist Curls
3
15-20 reps
RPE 8-10
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
7
Cardio
1
15 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
4
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Wrist Curls
3
15-20 reps
RPE 8-10
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
7
Cardio
1
15 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
4
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Wrist Curls
3
15-20 reps
RPE 8-10
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
7
Cardio
1
15 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8-10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
4
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Wrist Curls
3
15-20 reps
RPE 8-10
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
7
Cardio
1
15 mins
RPE 6-8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@8-10
2
Lat Pulldown (Close Grip)
3 Sets
6-12 Reps
@8-10
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@8-10
4
Seated Row (Cable)
2 Sets
10-12 Reps
@8-10
5
Chest Fly (Machine)
2 Sets
10-12 Reps
@8-10
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8-10
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
8
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8-10
Day 2
1
Hack Squat
3 Sets
6-12 Reps
@8-10
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8-10
3
Leg Press
2 Sets
10-12 Reps
@8-10
4
Leg Curl
2 Sets
10-12 Reps
@8-10
5
Calf Raise (Leg Press)
5 Sets
10-15 Reps
@8-10
6
Shrug (Dumbbell)
3 Sets
8-12 Reps
@8-10
7
Hanging Leg Raise
3 Sets
10-30 Reps
@8-10
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@8-10
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8-10
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@8-10
4
Standing Pullover (Cable)
2 Sets
8-12 Reps
@8-10
5
Chest Fly (Machine)
2 Sets
8-12 Reps
@8-10
6
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@8-10
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
8
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@8-10
Day 4
1
Hack Squat
3 Sets
6-12 Reps
@8-10
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8-10
3
Leg Extension
2 Sets
10-12 Reps
@8-10
4
Leg Curl
2 Sets
10-12 Reps
@8-10
5
Calf Raise (Leg Press)
5 Sets
10-15 Reps
@8-10
6
Shrug (Dumbbell)
3 Sets
8-12 Reps
@8-10
7
Abs Crunch (Weighted)
3 Sets
10-30 Reps
@8-10
Day 5
1
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@8-10
2
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8-10
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8-10
4
Reverse Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@8-10
5
Wrist Curls
3 Sets
15-20 Reps
@8-10
6
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
@8-10
7
Cardio
1 Set
15 mins
@6-8