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Shoulder protect UL Split

by Justin Raisner

Program Description

Goal: Strength gain without shoulder aggravation Split: Upper / Lower / Upper / Lower

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 11, 2025 06:56
  • Last Edited
    Dec 15, 2025 09:32
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.4%
Glutes
13.4%
Hamstrings
12.5%
Upper Back
10.9%
Abs
8.4%
Lats
6.7%
Front Delts
5.6%
Chest
5%
Triceps
5%
Biceps
5%
Lower Back
4.2%
Rear Delts
3.9%
Adductors
1.7%
Calves
1.7%
Middle Delts
1.1%
Abductors
0.8%
Forearms
0.8%
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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)
3
10-12 reps
+5 lbs
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 7
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
6
Scaption 30 Degree Fly
2
12-15 reps
RPE 6
7
Face Pull
3
12-15 reps
RPE 8
8
External Rotation
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
+5 lbs
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 7
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
6
Scaption 30 Degree Fly
2
12-15 reps
RPE 6
7
Face Pull
3
12-15 reps
RPE 8
8
External Rotation
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
+5 lbs
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 7
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
6
Scaption 30 Degree Fly
2
12-15 reps
RPE 6
7
Face Pull
3
12-15 reps
RPE 8
8
External Rotation
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
+5 lbs
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 7
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
6
Scaption 30 Degree Fly
2
12-15 reps
RPE 6
7
Face Pull
3
12-15 reps
RPE 8
8
External Rotation
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
+5 lbs
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 7
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
6
Scaption 30 Degree Fly
2
12-15 reps
RPE 6
7
Face Pull
3
12-15 reps
RPE 8
8
External Rotation
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
+5 lbs
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 7
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
6
Scaption 30 Degree Fly
2
12-15 reps
RPE 6
7
Face Pull
3
12-15 reps
RPE 8
8
External Rotation
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
+5 lbs
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 7
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
6
Scaption 30 Degree Fly
2
12-15 reps
RPE 6
7
Face Pull
3
12-15 reps
RPE 8
8
External Rotation
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
+5 lbs
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 7
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
6
Scaption 30 Degree Fly
2
12-15 reps
RPE 6
7
Face Pull
3
12-15 reps
RPE 8
8
External Rotation
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
+5 lbs
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 7
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
6
Scaption 30 Degree Fly
2
12-15 reps
RPE 6
7
Face Pull
3
12-15 reps
RPE 8
8
External Rotation
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
+5 lbs
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 7
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
6
Scaption 30 Degree Fly
2
12-15 reps
RPE 6
7
Face Pull
3
12-15 reps
RPE 8
8
External Rotation
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
+5 lbs
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 7
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
6
Scaption 30 Degree Fly
2
12-15 reps
RPE 6
7
Face Pull
3
12-15 reps
RPE 8
8
External Rotation
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
+5 lbs
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-10 reps
RPE 7
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
6
Scaption 30 Degree Fly
2
12-15 reps
RPE 6
7
Face Pull
3
12-15 reps
RPE 8
8
External Rotation
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
+10 lbs
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Press
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Cable Crunch
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
+10 lbs
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Press
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Cable Crunch
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
+10 lbs
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Press
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Cable Crunch
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
+10 lbs
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Press
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Cable Crunch
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
+10 lbs
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Press
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Cable Crunch
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
+10 lbs
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Press
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Cable Crunch
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
+10 lbs
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Press
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Cable Crunch
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
+10 lbs
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Press
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Cable Crunch
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
+10 lbs
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Press
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Cable Crunch
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
+10 lbs
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Press
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Cable Crunch
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
+10 lbs
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Press
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Cable Crunch
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
+10 lbs
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Press
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Cable Crunch
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 7
3
Cable Low Row
3
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Scaption 30 Degree Fly
3
12-15 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
8
External Rotation
3
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 7
3
Cable Low Row
3
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Scaption 30 Degree Fly
3
12-15 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
8
External Rotation
3
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 7
3
Cable Low Row
3
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Scaption 30 Degree Fly
3
12-15 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
8
External Rotation
3
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 7
3
Cable Low Row
3
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Scaption 30 Degree Fly
3
12-15 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
8
External Rotation
3
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 7
3
Cable Low Row
3
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Scaption 30 Degree Fly
3
12-15 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
8
External Rotation
3
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 7
3
Cable Low Row
3
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Scaption 30 Degree Fly
3
12-15 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
8
External Rotation
3
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 7
3
Cable Low Row
3
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Scaption 30 Degree Fly
3
12-15 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
8
External Rotation
3
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 7
3
Cable Low Row
3
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Scaption 30 Degree Fly
3
12-15 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
8
External Rotation
3
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 7
3
Cable Low Row
3
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Scaption 30 Degree Fly
3
12-15 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
8
External Rotation
3
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 7
3
Cable Low Row
3
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Scaption 30 Degree Fly
3
12-15 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
8
External Rotation
3
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 7
3
Cable Low Row
3
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Scaption 30 Degree Fly
3
12-15 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
8
External Rotation
3
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 7
3
Cable Low Row
3
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Scaption 30 Degree Fly
3
12-15 reps
RPE 6
7
Face Pull
3
15-20 reps
RPE 6
8
External Rotation
3
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
+10 lbs
2
Landmine Twist
3
12-15 reps
RPE 7
3
Front Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
5
Single Leg Press
3
10-12 reps
RPE 7
6
Back Extension (Weighted)
3
12-15 reps
RPE 7
7
Cable Crunch
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
+10 lbs
2
Landmine Twist
3
12-15 reps
RPE 7
3
Front Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
5
Single Leg Press
3
10-12 reps
RPE 7
6
Back Extension (Weighted)
3
12-15 reps
RPE 7
7
Cable Crunch
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
+10 lbs
2
Landmine Twist
3
12-15 reps
RPE 7
3
Front Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
5
Single Leg Press
3
10-12 reps
RPE 7
6
Back Extension (Weighted)
3
12-15 reps
RPE 7
7
Cable Crunch
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
+10 lbs
2
Landmine Twist
3
12-15 reps
RPE 7
3
Front Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
5
Single Leg Press
3
10-12 reps
RPE 7
6
Back Extension (Weighted)
3
12-15 reps
RPE 7
7
Cable Crunch
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
+10 lbs
2
Landmine Twist
3
12-15 reps
RPE 7
3
Front Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
5
Single Leg Press
3
10-12 reps
RPE 7
6
Back Extension (Weighted)
3
12-15 reps
RPE 7
7
Cable Crunch
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
+10 lbs
2
Landmine Twist
3
12-15 reps
RPE 7
3
Front Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
5
Single Leg Press
3
10-12 reps
RPE 7
6
Back Extension (Weighted)
3
12-15 reps
RPE 7
7
Cable Crunch
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
+10 lbs
2
Landmine Twist
3
12-15 reps
RPE 7
3
Front Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
5
Single Leg Press
3
10-12 reps
RPE 7
6
Back Extension (Weighted)
3
12-15 reps
RPE 7
7
Cable Crunch
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
+10 lbs
2
Landmine Twist
3
12-15 reps
RPE 7
3
Front Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
5
Single Leg Press
3
10-12 reps
RPE 7
6
Back Extension (Weighted)
3
12-15 reps
RPE 7
7
Cable Crunch
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
+10 lbs
2
Landmine Twist
3
12-15 reps
RPE 7
3
Front Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
5
Single Leg Press
3
10-12 reps
RPE 7
6
Back Extension (Weighted)
3
12-15 reps
RPE 7
7
Cable Crunch
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
+10 lbs
2
Landmine Twist
3
12-15 reps
RPE 7
3
Front Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
5
Single Leg Press
3
10-12 reps
RPE 7
6
Back Extension (Weighted)
3
12-15 reps
RPE 7
7
Cable Crunch
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
+10 lbs
2
Landmine Twist
3
12-15 reps
RPE 7
3
Front Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
5
Single Leg Press
3
10-12 reps
RPE 7
6
Back Extension (Weighted)
3
12-15 reps
RPE 7
7
Cable Crunch
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
+10 lbs
2
Landmine Twist
3
12-15 reps
RPE 7
3
Front Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
5
Single Leg Press
3
10-12 reps
RPE 7
6
Back Extension (Weighted)
3
12-15 reps
RPE 7
7
Cable Crunch
3
12-15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+5 lbs
+5 lbs
+5 lbs
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
4
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@7
5
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
6
Scaption 30 Degree Fly
1 Set
1 Set
12-15 Reps
12-15 Reps
@6
@6
7
Face Pull
3 Sets
12-15 Reps
@8
8
External Rotation
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@6
@6
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+10 lbs
+10 lbs
+10 lbs
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Walking Lunge (Dumbbell)
3 Sets
8-10 Reps
@7
4
Leg Press
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
5
Standing Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
6
Cable Crunch
3 Sets
12-15 Reps
@7
Day 3
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
3
Cable Low Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
6
Scaption 30 Degree Fly
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@6
@6
7
Face Pull
3 Sets
15-20 Reps
@6
8
External Rotation
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@6
@6
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
+10 lbs
+10 lbs
+10 lbs
2
Landmine Twist
3 Sets
12-15 Reps
@7
3
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
5
Single Leg Press
3 Sets
10-12 Reps
@7
6
Back Extension (Weighted)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
7
Cable Crunch
3 Sets
12-15 Reps
@7