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Upper/Lower (2 Sets)

by David W.

Program Description

This 16-week program is designed for individuals looking to build significant muscle and strength with a highly efficient, lower-volume approach. Utilizing an Upper/Lower split, each muscle group is trained frequently across four dedicated lifting days per week. The core principle revolves around performing just two intense working sets per exercise to an RPE of 9, ensuring maximum stimulus for growth and adaptation while minimizing recovery demands and training time. This program is ideal for those seeking consistent progress without excessive time commitment, focusing on high-quality reps and progressive overload for sustainable results.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 23, 2025 10:35
  • Last Edited
    Aug 02, 2025 03:58
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Chest Fly (Machine)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
6
Lateral Raise (Cable)
2
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
8
Bayesian Curl
2
6-8 reps
RPE 9
9
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9
10
Hammer Curl
2
6-8 reps
RPE 9
11
Kelso Shrug
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
2
Hack Squat
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 9
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 9
8
Hanging Leg Raise
2
8-12 reps
RPE 9
9
Back Extension (Weighted)
2
10-15 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9
2
Chest Fly (Machine)
2 Sets
6-8 Reps
@9
3
Lat Pulldown
2 Sets
6-8 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@9
5
Seated Shoulder Press (Dumbbell)
2 Sets
6-8 Reps
@9
6
Lateral Raise (Cable)
2 Sets
6-8 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@9
8
Bayesian Curl
2 Sets
6-8 Reps
@9
9
Overhead Tricep Extension (Cable)
2 Sets
6-8 Reps
@9
10
Hammer Curl
2 Sets
6-8 Reps
@9
11
Kelso Shrug
2 Sets
6-8 Reps
@9
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@9
2
Hack Squat
2 Sets
6-8 Reps
@9
3
Leg Extension
2 Sets
6-8 Reps
@9
4
Lying Leg Curl
2 Sets
6-8 Reps
@9
5
Calf Raise (Leg Press)
2 Sets
6-8 Reps
@9
6
Seated Calf Raise
2 Sets
6-8 Reps
@9
7
Abs Crunch (Weighted)
2 Sets
8-12 Reps
@9
8
Hanging Leg Raise
2 Sets
8-12 Reps
@9
9
Back Extension (Weighted)
2 Sets
10-15 Reps
@9
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9
2
Chest Fly (Machine)
2 Sets
6-8 Reps
@9
3
Lat Pulldown
2 Sets
6-8 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@9
5
Seated Shoulder Press (Dumbbell)
2 Sets
6-8 Reps
@9
6
Lateral Raise (Cable)
2 Sets
6-8 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@9
8
Bayesian Curl
2 Sets
6-8 Reps
@9
9
Overhead Tricep Extension (Cable)
2 Sets
6-8 Reps
@9
10
Hammer Curl
2 Sets
6-8 Reps
@9
11
Kelso Shrug
2 Sets
6-8 Reps
@9
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@9
2
Hack Squat
2 Sets
6-8 Reps
@9
3
Leg Extension
2 Sets
6-8 Reps
@9
4
Lying Leg Curl
2 Sets
6-8 Reps
@9
5
Calf Raise (Leg Press)
2 Sets
6-8 Reps
@9
6
Seated Calf Raise
2 Sets
6-8 Reps
@9
7
Abs Crunch (Weighted)
2 Sets
8-12 Reps
@9
8
Hanging Leg Raise
2 Sets
8-12 Reps
@9
9
Back Extension (Weighted)
2 Sets
10-15 Reps
@9