Program Description
A targeted 5-day hypertrophy routine designed specifically for people who don't want to spend all day in the gym. Structured around a balanced Upper, Lower, Push, Pull, Legs split,—all achievable in efficient 60-minute sessions. Perfect for those balancing academics, work, and personal fitness goals.
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedApr 21, 2025 09:22
- Last EditedJun 18, 2025 12:45

Summary
Transform your physique with the Suit & Steel: ULPPL Routine, a comprehensive 12-week program designed for serious lifters. Training five days a week, you'll focus on upper and lower body strength through a series of targeted supersets and compound lifts, ensuring balanced muscle development. Each session is crafted to challenge your limits, with a mix of barbell and cable exercises tailored for optimal progression. Get ready to build strength and definition in your garage gym, and watch your hard work pay off as you sculpt a powerful physique.
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
1A
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8-9
2A
Lat Pulldown
3
8-10 reps
RPE 8-9
2B
Hanging Leg Raise
3
10-15 reps
RPE 8-9
3A
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
3B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8-9
2A
Lat Pulldown
3
8-10 reps
RPE 8-9
2B
Hanging Leg Raise
3
10-15 reps
RPE 8-9
3A
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
3B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8-9
2A
Lat Pulldown
3
8-10 reps
RPE 8-9
2B
Hanging Leg Raise
3
10-15 reps
RPE 8-9
3A
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
3B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8-9
2A
Lat Pulldown
3
8-10 reps
RPE 8-9
2B
Hanging Leg Raise
3
10-15 reps
RPE 8-9
3A
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
3B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8-9
2A
Lat Pulldown
3
8-10 reps
RPE 8-9
2B
Hanging Leg Raise
3
10-15 reps
RPE 8-9
3A
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
3B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8-9
2A
Lat Pulldown
3
8-10 reps
RPE 8-9
2B
Hanging Leg Raise
3
10-15 reps
RPE 8-9
3A
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
3B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8-9
2A
Lat Pulldown
3
8-10 reps
RPE 8-9
2B
Hanging Leg Raise
3
10-15 reps
RPE 8-9
3A
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
3B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8-9
2A
Lat Pulldown
3
8-10 reps
RPE 8-9
2B
Hanging Leg Raise
3
10-15 reps
RPE 8-9
3A
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
3B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8-9
2A
Lat Pulldown
3
8-10 reps
RPE 8-9
2B
Hanging Leg Raise
3
10-15 reps
RPE 8-9
3A
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
3B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8-9
2A
Lat Pulldown
3
8-10 reps
RPE 8-9
2B
Hanging Leg Raise
3
10-15 reps
RPE 8-9
3A
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
3B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8-9
2A
Lat Pulldown
3
8-10 reps
RPE 8-9
2B
Hanging Leg Raise
3
10-15 reps
RPE 8-9
3A
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
3B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8-9
2A
Lat Pulldown
3
8-10 reps
RPE 8-9
2B
Hanging Leg Raise
3
10-15 reps
RPE 8-9
3A
Bicep Curl (Cable)
3
10-12 reps
RPE 8-9
3B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
3A
Leg Extension
3
10-12 reps
RPE 9-10
3B
Lying Leg Curl
3
10-12 reps
RPE 8-9
4
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
3A
Leg Extension
3
10-12 reps
RPE 9-10
3B
Lying Leg Curl
3
10-12 reps
RPE 8-9
4
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
3A
Leg Extension
3
10-12 reps
RPE 9-10
3B
Lying Leg Curl
3
10-12 reps
RPE 8-9
4
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
3A
Leg Extension
3
10-12 reps
RPE 9-10
3B
Lying Leg Curl
3
10-12 reps
RPE 8-9
4
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
3A
Leg Extension
3
10-12 reps
RPE 9-10
3B
Lying Leg Curl
3
10-12 reps
RPE 8-9
4
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
3A
Leg Extension
3
10-12 reps
RPE 9-10
3B
Lying Leg Curl
3
10-12 reps
RPE 8-9
4
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
3A
Leg Extension
3
10-12 reps
RPE 9-10
3B
Lying Leg Curl
3
10-12 reps
RPE 8-9
4
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
3A
Leg Extension
3
10-12 reps
RPE 9-10
3B
Lying Leg Curl
3
10-12 reps
RPE 8-9
4
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
3A
Leg Extension
3
10-12 reps
RPE 9-10
3B
Lying Leg Curl
3
10-12 reps
RPE 8-9
4
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
3A
Leg Extension
3
10-12 reps
RPE 9-10
3B
Lying Leg Curl
3
10-12 reps
RPE 8-9
4
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
3A
Leg Extension
3
10-12 reps
RPE 9-10
3B
Lying Leg Curl
3
10-12 reps
RPE 8-9
4
Standing Calf Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
3A
Leg Extension
3
10-12 reps
RPE 9-10
3B
Lying Leg Curl
3
10-12 reps
RPE 8-9
4
Standing Calf Raise
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
3A
Ring Dip
3
8-12 reps
RPE 8-9
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
4A
Skull Crusher (Barbell)
3
10-15 reps
RPE 9
4B
Chest Fly (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
3A
Ring Dip
3
8-12 reps
RPE 8-9
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
4A
Skull Crusher (Barbell)
3
10-15 reps
RPE 9
4B
Chest Fly (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
3A
Ring Dip
3
8-12 reps
RPE 8-9
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
4A
Skull Crusher (Barbell)
3
10-15 reps
RPE 9
4B
Chest Fly (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
3A
Ring Dip
3
8-12 reps
RPE 8-9
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
4A
Skull Crusher (Barbell)
3
10-15 reps
RPE 9
4B
Chest Fly (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
3A
Ring Dip
3
8-12 reps
RPE 8-9
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
4A
Skull Crusher (Barbell)
3
10-15 reps
RPE 9
4B
Chest Fly (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
3A
Ring Dip
3
8-12 reps
RPE 8-9
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
4A
Skull Crusher (Barbell)
3
10-15 reps
RPE 9
4B
Chest Fly (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
3A
Ring Dip
3
8-12 reps
RPE 8-9
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
4A
Skull Crusher (Barbell)
3
10-15 reps
RPE 9
4B
Chest Fly (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
3A
Ring Dip
3
8-12 reps
RPE 8-9
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
4A
Skull Crusher (Barbell)
3
10-15 reps
RPE 9
4B
Chest Fly (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
3A
Ring Dip
3
8-12 reps
RPE 8-9
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
4A
Skull Crusher (Barbell)
3
10-15 reps
RPE 9
4B
Chest Fly (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
3A
Ring Dip
3
8-12 reps
RPE 8-9
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
4A
Skull Crusher (Barbell)
3
10-15 reps
RPE 9
4B
Chest Fly (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
3A
Ring Dip
3
8-12 reps
RPE 8-9
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
4A
Skull Crusher (Barbell)
3
10-15 reps
RPE 9
4B
Chest Fly (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2
Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
3A
Ring Dip
3
8-12 reps
RPE 8-9
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
4A
Skull Crusher (Barbell)
3
10-15 reps
RPE 9
4B
Chest Fly (Cable)
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Face Pull
3
12-15 reps
RPE 8-9
3B
Rope Hammer Curl
3
10-12 reps
RPE 8-9
4
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Face Pull
3
12-15 reps
RPE 8-9
3B
Rope Hammer Curl
3
10-12 reps
RPE 8-9
4
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Face Pull
3
12-15 reps
RPE 8-9
3B
Rope Hammer Curl
3
10-12 reps
RPE 8-9
4
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Face Pull
3
12-15 reps
RPE 8-9
3B
Rope Hammer Curl
3
10-12 reps
RPE 8-9
4
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Face Pull
3
12-15 reps
RPE 8-9
3B
Rope Hammer Curl
3
10-12 reps
RPE 8-9
4
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Face Pull
3
12-15 reps
RPE 8-9
3B
Rope Hammer Curl
3
10-12 reps
RPE 8-9
4
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Face Pull
3
12-15 reps
RPE 8-9
3B
Rope Hammer Curl
3
10-12 reps
RPE 8-9
4
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Face Pull
3
12-15 reps
RPE 8-9
3B
Rope Hammer Curl
3
10-12 reps
RPE 8-9
4
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Face Pull
3
12-15 reps
RPE 8-9
3B
Rope Hammer Curl
3
10-12 reps
RPE 8-9
4
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Face Pull
3
12-15 reps
RPE 8-9
3B
Rope Hammer Curl
3
10-12 reps
RPE 8-9
4
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Face Pull
3
12-15 reps
RPE 8-9
3B
Rope Hammer Curl
3
10-12 reps
RPE 8-9
4
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Face Pull
3
12-15 reps
RPE 8-9
3B
Rope Hammer Curl
3
10-12 reps
RPE 8-9
4
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
3A
Lying Leg Curl
3
10-15 reps
RPE 8-9
3B
Donkey Calf Raises
3
12-15 reps
RPE 9-10
4
Abs Crunch (Weighted)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
3A
Lying Leg Curl
3
10-15 reps
RPE 8-9
3B
Donkey Calf Raises
3
12-15 reps
RPE 9-10
4
Abs Crunch (Weighted)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
3A
Lying Leg Curl
3
10-15 reps
RPE 8-9
3B
Donkey Calf Raises
3
12-15 reps
RPE 9-10
4
Abs Crunch (Weighted)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
3A
Lying Leg Curl
3
10-15 reps
RPE 8-9
3B
Donkey Calf Raises
3
12-15 reps
RPE 9-10
4
Abs Crunch (Weighted)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
3A
Lying Leg Curl
3
10-15 reps
RPE 8-9
3B
Donkey Calf Raises
3
12-15 reps
RPE 9-10
4
Abs Crunch (Weighted)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
3A
Lying Leg Curl
3
10-15 reps
RPE 8-9
3B
Donkey Calf Raises
3
12-15 reps
RPE 9-10
4
Abs Crunch (Weighted)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
3A
Lying Leg Curl
3
10-15 reps
RPE 8-9
3B
Donkey Calf Raises
3
12-15 reps
RPE 9-10
4
Abs Crunch (Weighted)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
3A
Lying Leg Curl
3
10-15 reps
RPE 8-9
3B
Donkey Calf Raises
3
12-15 reps
RPE 9-10
4
Abs Crunch (Weighted)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
3A
Lying Leg Curl
3
10-15 reps
RPE 8-9
3B
Donkey Calf Raises
3
12-15 reps
RPE 9-10
4
Abs Crunch (Weighted)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
3A
Lying Leg Curl
3
10-15 reps
RPE 8-9
3B
Donkey Calf Raises
3
12-15 reps
RPE 9-10
4
Abs Crunch (Weighted)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
3A
Lying Leg Curl
3
10-15 reps
RPE 8-9
3B
Donkey Calf Raises
3
12-15 reps
RPE 9-10
4
Abs Crunch (Weighted)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
3A
Lying Leg Curl
3
10-15 reps
RPE 8-9
3B
Donkey Calf Raises
3
12-15 reps
RPE 9-10
4
Abs Crunch (Weighted)
3
8-12 reps
RPE 8-9
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)4 Sets
6-8 Reps
@8-9
1B
Bent Over Row (Barbell)4 Sets
8-10 Reps
@8-9
2A
Lat Pulldown3 Sets
8-10 Reps
@8-9
2B
Hanging Leg Raise3 Sets
10-15 Reps
@8-9
3A
Bicep Curl (Cable)3 Sets
10-12 Reps
@8-9
3B
Tricep Pushdown (Cable)3 Sets
10-12 Reps
@8-9
Day 2
1
Squat (Barbell)4 Sets
6-8 Reps
@8-9
2
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
@8-9
3A
Leg Extension3 Sets
10-12 Reps
@9-10
3B
Lying Leg Curl3 Sets
10-12 Reps
@8-9
4
Standing Calf Raise3 Sets
12-15 Reps
@9
Day 3
1
Incline Bench Press (Barbell)3 Sets
6-10 Reps
@8-9
2
Overhead Press (Dumbbell)2 Sets
8-10 Reps
@8-9
3A
Ring Dip3 Sets
8-12 Reps
@8-9
3B
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
@8-9
4A
Skull Crusher (Barbell)3 Sets
10-15 Reps
@9
4B
Chest Fly (Cable)3 Sets
8-12 Reps
@8-9
Day 4
1
Pull-Up (Weighted)3 Sets
6-8 Reps
@8-9
2
Single Arm Row (Dumbbell)3 Sets
8-12 Reps
@8-9
3A
Face Pull3 Sets
12-15 Reps
@8-9
3B
Rope Hammer Curl3 Sets
10-12 Reps
@8-9
4
Incline Curl (Dumbbell)2 Sets
8-10 Reps
@9-10
Day 5
1
Trap Bar Deadlift3 Sets
6-8 Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)3 Sets
10-12 Reps
@8-9
3A
Lying Leg Curl3 Sets
10-15 Reps
@8-9
3B
Donkey Calf Raises3 Sets
12-15 Reps
@9-10
4
Abs Crunch (Weighted)3 Sets
8-12 Reps
@8-9