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Suit & Steel: ULPPL Routine

by Aaron R.

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

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 21, 2025 09:22
  • Last Edited
    Apr 22, 2025 07:17
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4.8 Stars with 10, 000+ Ratings
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
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 Pulldown
3 Sets
8-10 Reps
@8-9
2B
Hanging Leg Raise
3 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 Extension
3 Sets
10-12 Reps
@9-10
3B
Lying Leg Curl
3 Sets
10-12 Reps
@8-9
4
Standing Calf Raise
3 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 Dip
3 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 Pull
3 Sets
12-15 Reps
@8-9
3B
Rope Hammer Curl
3 Sets
10-12 Reps
@8-9
4
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@9-10
Day 5
1
Trap Bar Deadlift
3 Sets
6-8 Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@8-9
3A
Lying Leg Curl
3 Sets
10-15 Reps
@8-9
3B
Donkey Calf Raises
3 Sets
12-15 Reps
@9-10
4
Abs Crunch (Weighted)
3 Sets
8-12 Reps
@8-9