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Demon Back Upper Lower

by Gaige P.
1 athletes joined

Program Description

Transform your physique into a decepticon with this back-focused upper/lower program that will shape your lats into a fighter jet that could rival Starscream from the Transformers. If that's not your thing, I hope at the very least you like lookin' like a dorito with boulders attached to its upper left and right corners. Feel free to increase to 3 sets per exercise for the upper body, but if you are truly training hard, 2 should be enough, especially given the frequency. However, if progress stalls, and diet is in check, adding more sets may be the next viable step to continue progressing. Follow dynamic double progression for each exercise, increasing both reps and weight when possible. Feel free to swap weighted pull-ups with lat pulldown variations. Deload at the end of the 8 weeks by either taking a week off or doing half the weight and sets you’d normally do for an entire week. If you feel a deload is needed sooner or later than 8 weeks, go for it. Training days are Monday, Tuesday, Thursday, Friday, and Saturday. Rest days are Wednesday and Sunday.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 26, 2025 06:41
  • Last Edited
    Sep 02, 2025 10:08
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.8%
Biceps
9.8%
Triceps
9.2%
Glutes
8.5%
Lats
7.5%
Hamstrings
7.1%
Quadriceps
7.1%
Front Delts
6.8%
Abs
6.4%
Chest
6.1%
Rear Delts
5.8%
Middle Delts
4.1%
Lower Back
3.7%
Calves
3.4%
Abductors
2%
Forearms
1.7%
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
Pull-Up (Neutral Grip, Weighted)
2
8-10 reps
RPE 9-10
3
Incline Bench Press (Barbell)
2
10-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
10-12 reps
RPE 9-10
5A
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
Pull-Up (Neutral Grip, Weighted)
2
8-10 reps
RPE 9-10
3
Incline Bench Press (Barbell)
2
10-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
10-12 reps
RPE 9-10
5A
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
Pull-Up (Neutral Grip, Weighted)
2
8-10 reps
RPE 9-10
3
Incline Bench Press (Barbell)
2
10-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
10-12 reps
RPE 9-10
5A
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
Pull-Up (Neutral Grip, Weighted)
2
8-10 reps
RPE 9-10
3
Incline Bench Press (Barbell)
2
10-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
10-12 reps
RPE 9-10
5A
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
Pull-Up (Neutral Grip, Weighted)
2
8-10 reps
RPE 9-10
3
Incline Bench Press (Barbell)
2
10-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
10-12 reps
RPE 9-10
5A
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
Pull-Up (Neutral Grip, Weighted)
2
8-10 reps
RPE 9-10
3
Incline Bench Press (Barbell)
2
10-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
10-12 reps
RPE 9-10
5A
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
Pull-Up (Neutral Grip, Weighted)
2
8-10 reps
RPE 9-10
3
Incline Bench Press (Barbell)
2
10-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
10-12 reps
RPE 9-10
5A
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
Pull-Up (Neutral Grip, Weighted)
2
8-10 reps
RPE 9-10
3
Incline Bench Press (Barbell)
2
10-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
10-12 reps
RPE 9-10
5A
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2
Split Squat (Smith Machine)
2
6-10 reps
RPE 9-10
3
Single-Leg Leg Curl
2
8-12 reps
RPE 9-10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 9-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2
Split Squat (Smith Machine)
2
6-10 reps
RPE 9-10
3
Single-Leg Leg Curl
2
8-12 reps
RPE 9-10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 9-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2
Split Squat (Smith Machine)
2
6-10 reps
RPE 9-10
3
Single-Leg Leg Curl
2
8-12 reps
RPE 9-10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 9-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2
Split Squat (Smith Machine)
2
6-10 reps
RPE 9-10
3
Single-Leg Leg Curl
2
8-12 reps
RPE 9-10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 9-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2
Split Squat (Smith Machine)
2
6-10 reps
RPE 9-10
3
Single-Leg Leg Curl
2
8-12 reps
RPE 9-10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 9-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2
Split Squat (Smith Machine)
2
6-10 reps
RPE 9-10
3
Single-Leg Leg Curl
2
8-12 reps
RPE 9-10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 9-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2
Split Squat (Smith Machine)
2
6-10 reps
RPE 9-10
3
Single-Leg Leg Curl
2
8-12 reps
RPE 9-10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 9-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2
Split Squat (Smith Machine)
2
6-10 reps
RPE 9-10
3
Single-Leg Leg Curl
2
8-12 reps
RPE 9-10
4
Hip Abductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 9-10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 9-10
RPE 9-10
1B
Dip (Weighted)
2
6-10 reps
RPE 9-10
2
Seated Row (Machine)
2
10-12 reps
RPE 9-10
3A
Dumbbell Row
2
6-8 reps
RPE 9-10
3B
Bench Press (Dumbbell)
2
6-8 reps
RPE 9-10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 9-10
RPE 9-10
1B
Dip (Weighted)
2
6-10 reps
RPE 9-10
2
Seated Row (Machine)
2
10-12 reps
RPE 9-10
3A
Dumbbell Row
2
6-8 reps
RPE 9-10
3B
Bench Press (Dumbbell)
2
6-8 reps
RPE 9-10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 9-10
RPE 9-10
1B
Dip (Weighted)
2
6-10 reps
RPE 9-10
2
Seated Row (Machine)
2
10-12 reps
RPE 9-10
3A
Dumbbell Row
2
6-8 reps
RPE 9-10
3B
Bench Press (Dumbbell)
2
6-8 reps
RPE 9-10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 9-10
RPE 9-10
1B
Dip (Weighted)
2
6-10 reps
RPE 9-10
2
Seated Row (Machine)
2
10-12 reps
RPE 9-10
3A
Dumbbell Row
2
6-8 reps
RPE 9-10
3B
Bench Press (Dumbbell)
2
6-8 reps
RPE 9-10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 9-10
RPE 9-10
1B
Dip (Weighted)
2
6-10 reps
RPE 9-10
2
Seated Row (Machine)
2
10-12 reps
RPE 9-10
3A
Dumbbell Row
2
6-8 reps
RPE 9-10
3B
Bench Press (Dumbbell)
2
6-8 reps
RPE 9-10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 9-10
RPE 9-10
1B
Dip (Weighted)
2
6-10 reps
RPE 9-10
2
Seated Row (Machine)
2
10-12 reps
RPE 9-10
3A
Dumbbell Row
2
6-8 reps
RPE 9-10
3B
Bench Press (Dumbbell)
2
6-8 reps
RPE 9-10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 9-10
RPE 9-10
1B
Dip (Weighted)
2
6-10 reps
RPE 9-10
2
Seated Row (Machine)
2
10-12 reps
RPE 9-10
3A
Dumbbell Row
2
6-8 reps
RPE 9-10
3B
Bench Press (Dumbbell)
2
6-8 reps
RPE 9-10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 9-10
RPE 9-10
1B
Dip (Weighted)
2
6-10 reps
RPE 9-10
2
Seated Row (Machine)
2
10-12 reps
RPE 9-10
3A
Dumbbell Row
2
6-8 reps
RPE 9-10
3B
Bench Press (Dumbbell)
2
6-8 reps
RPE 9-10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
RPE 9-10
2
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9-10
5
Sissy Squat (Weighted)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
2
8-12 reps
RPE 9-10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
RPE 9-10
2
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9-10
5
Sissy Squat (Weighted)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
2
8-12 reps
RPE 9-10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
RPE 9-10
2
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9-10
5
Sissy Squat (Weighted)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
2
8-12 reps
RPE 9-10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
RPE 9-10
2
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9-10
5
Sissy Squat (Weighted)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
2
8-12 reps
RPE 9-10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
RPE 9-10
2
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9-10
5
Sissy Squat (Weighted)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
2
8-12 reps
RPE 9-10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
RPE 9-10
2
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9-10
5
Sissy Squat (Weighted)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
2
8-12 reps
RPE 9-10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
RPE 9-10
2
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9-10
5
Sissy Squat (Weighted)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
2
8-12 reps
RPE 9-10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
RPE 9-10
2
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9-10
5
Sissy Squat (Weighted)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
2
8-12 reps
RPE 9-10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
8-10 reps
RPE 9-10
2
Reverse Pec Deck
2
10-15 reps
RPE 10
3
Lying Rear Lateral Raise
2
10-15 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
8-10 reps
RPE 9-10
2
Reverse Pec Deck
2
10-15 reps
RPE 10
3
Lying Rear Lateral Raise
2
10-15 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
8-10 reps
RPE 9-10
2
Reverse Pec Deck
2
10-15 reps
RPE 10
3
Lying Rear Lateral Raise
2
10-15 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
8-10 reps
RPE 9-10
2
Reverse Pec Deck
2
10-15 reps
RPE 10
3
Lying Rear Lateral Raise
2
10-15 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
8-10 reps
RPE 9-10
2
Reverse Pec Deck
2
10-15 reps
RPE 10
3
Lying Rear Lateral Raise
2
10-15 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
8-10 reps
RPE 9-10
2
Reverse Pec Deck
2
10-15 reps
RPE 10
3
Lying Rear Lateral Raise
2
10-15 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
8-10 reps
RPE 9-10
2
Reverse Pec Deck
2
10-15 reps
RPE 10
3
Lying Rear Lateral Raise
2
10-15 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
8-10 reps
RPE 9-10
2
Reverse Pec Deck
2
10-15 reps
RPE 10
3
Lying Rear Lateral Raise
2
10-15 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Chest Press (Machine)
2 Sets
8-10 Reps
@9-10
2
Pull-Up (Neutral Grip, Weighted)
2 Sets
8-10 Reps
@9-10
3
Incline Bench Press (Barbell)
2 Sets
10-12 Reps
@9-10
4
Chest Supported Row (Dumbbell)
2 Sets
10-12 Reps
@9-10
5A
Skull Crusher (Barbell)
2 Sets
8-12 Reps
@10
5B
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8-9
2
Split Squat (Smith Machine)
2 Sets
6-10 Reps
@9-10
3
Single-Leg Leg Curl
2 Sets
8-12 Reps
@9-10
4
Hip Abductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
10-15 Reps
@10
6
Abs Crunch (Machine)
2 Sets
8-12 Reps
@9-10
7
Lateral Raise (Machine)
2 Sets
8-12 Reps
@10
Day 3
1A
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9-10
@9-10
1B
Dip (Weighted)
2 Sets
6-10 Reps
@9-10
2
Seated Row (Machine)
2 Sets
10-12 Reps
@9-10
3A
Dumbbell Row
2 Sets
6-8 Reps
@9-10
3B
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9-10
4A
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
4B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
Day 4
1
Leg Press
2 Sets
8-10 Reps
@9-10
2
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
3
Back Extension (Weighted)
2 Sets
8-12 Reps
@8-10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
@9-10
5
Sissy Squat (Weighted)
2 Sets
8-12 Reps
@10
6
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
@9-10
7
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 5
1
AD Press (Smith Machine)
2 Sets
8-10 Reps
@9-10
2
Reverse Pec Deck
2 Sets
10-15 Reps
@10
3
Lying Rear Lateral Raise
2 Sets
10-15 Reps
@10
4
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
5
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
@10