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BoostcampPNG

UL UL Block 2

by Adam D.

Program Description

Look unreal david laid esc

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 21, 2025 09:17
  • Last Edited
    Sep 21, 2025 09:18
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.7%
Triceps
11.5%
Chest
7.9%
Quadriceps
7.9%
Calves
7.9%
Front Delts
7.9%
Upper Back
7.5%
Glutes
6.3%
Hamstrings
6.3%
Middle Delts
6%
Lats
5.6%
Abductors
4.8%
Rear Delts
2.4%
Lower Back
2%
Abs
2%
Forearms
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-8 reps
RPE 1
2
Back Extension (Weighted)
1
3-8 reps
RPE 1
3
JM Press (Smith Machine)
2
3-8 reps
RPE 1
4
Seated Shoulder Press (Dumbbell)
1
3-8 reps
RPE 1
5
Pull-Up (Weighted)
1
3-8 reps
RPE 1
6
Upright Row (Cable)
1
3-8 reps
RPE 1
7
Preacher Curl (EZ Bar)
2
3-8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-8 reps
RPE 1
2
Back Extension (Weighted)
1
3-8 reps
RPE 1
3
JM Press (Smith Machine)
2
3-8 reps
RPE 1
4
Seated Shoulder Press (Dumbbell)
1
3-8 reps
RPE 1
5
Pull-Up (Weighted)
1
3-8 reps
RPE 1
6
Upright Row (Cable)
1
3-8 reps
RPE 1
7
Preacher Curl (EZ Bar)
2
3-8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-8 reps
RPE 1
2
Back Extension (Weighted)
1
3-8 reps
RPE 1
3
JM Press (Smith Machine)
2
3-8 reps
RPE 1
4
Seated Shoulder Press (Dumbbell)
1
3-8 reps
RPE 1
5
Pull-Up (Weighted)
1
3-8 reps
RPE 1
6
Upright Row (Cable)
1
3-8 reps
RPE 1
7
Preacher Curl (EZ Bar)
2
3-8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-8 reps
RPE 1
2
Back Extension (Weighted)
1
3-8 reps
RPE 1
3
JM Press (Smith Machine)
2
3-8 reps
RPE 1
4
Seated Shoulder Press (Dumbbell)
1
3-8 reps
RPE 1
5
Pull-Up (Weighted)
1
3-8 reps
RPE 1
6
Upright Row (Cable)
1
3-8 reps
RPE 1
7
Preacher Curl (EZ Bar)
2
3-8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-8 reps
RPE 1
2
Back Extension (Weighted)
1
3-8 reps
RPE 1
3
Pull-Up (Weighted)
1
3-8 reps
RPE 1
4
Seated Shoulder Press (Dumbbell)
1
3-8 reps
RPE 1
5
JM Press (Smith Machine)
2
3-8 reps
RPE 1
6
Preacher Curl (EZ Bar)
2
3-8 reps
RPE 1
7
Upright Row (Cable)
1
3-8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-8 reps
RPE 1
2
Back Extension (Weighted)
1
3-8 reps
RPE 1
3
Pull-Up (Weighted)
1
3-8 reps
RPE 1
4
Seated Shoulder Press (Dumbbell)
1
3-8 reps
RPE 1
5
JM Press (Smith Machine)
2
3-8 reps
RPE 1
6
Preacher Curl (EZ Bar)
2
3-8 reps
RPE 1
7
Upright Row (Cable)
1
3-8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-8 reps
RPE 1
2
Back Extension (Weighted)
1
3-8 reps
RPE 1
3
Pull-Up (Weighted)
1
3-8 reps
RPE 1
4
Seated Shoulder Press (Dumbbell)
1
3-8 reps
RPE 1
5
JM Press (Smith Machine)
2
3-8 reps
RPE 1
6
Preacher Curl (EZ Bar)
2
3-8 reps
RPE 1
7
Upright Row (Cable)
1
3-8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-8 reps
RPE 1
2
Back Extension (Weighted)
1
3-8 reps
RPE 1
3
Pull-Up (Weighted)
1
3-8 reps
RPE 1
4
Seated Shoulder Press (Dumbbell)
1
3-8 reps
RPE 1
5
JM Press (Smith Machine)
2
3-8 reps
RPE 1
6
Preacher Curl (EZ Bar)
2
3-8 reps
RPE 1
7
Upright Row (Cable)
1
3-8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-8 reps
RPE 1
2
JM Press (Smith Machine)
2
3-8 reps
RPE 1
3
Back Extension (Weighted)
1
3-8 reps
RPE 1
4
Upright Row (Cable)
1
3-8 reps
RPE 1
5
Preacher Curl (EZ Bar)
2
3-8 reps
RPE 1
6
Pull-Up (Weighted)
1
3-8 reps
RPE 1
7
Seated Shoulder Press (Dumbbell)
1
3-8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-8 reps
RPE 1
2
JM Press (Smith Machine)
2
3-8 reps
RPE 1
3
Back Extension (Weighted)
1
3-8 reps
RPE 1
4
Upright Row (Cable)
1
3-8 reps
RPE 1
5
Preacher Curl (EZ Bar)
2
3-8 reps
RPE 1
6
Pull-Up (Weighted)
1
3-8 reps
RPE 1
7
Seated Shoulder Press (Dumbbell)
1
3-8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-8 reps
RPE 1
2
JM Press (Smith Machine)
2
3-8 reps
RPE 1
3
Back Extension (Weighted)
1
3-8 reps
RPE 1
4
Upright Row (Cable)
1
3-8 reps
RPE 1
5
Preacher Curl (EZ Bar)
2
3-8 reps
RPE 1
6
Pull-Up (Weighted)
1
3-8 reps
RPE 1
7
Seated Shoulder Press (Dumbbell)
1
3-8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-8 reps
RPE 1
2
JM Press (Smith Machine)
2
3-8 reps
RPE 1
3
Back Extension (Weighted)
1
3-8 reps
RPE 1
4
Upright Row (Cable)
1
3-8 reps
RPE 1
5
Preacher Curl (EZ Bar)
2
3-8 reps
RPE 1
6
Pull-Up (Weighted)
1
3-8 reps
RPE 1
7
Seated Shoulder Press (Dumbbell)
1
3-8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
RPE 1
2
Back Extension Crunches
2
3-8 reps
RPE 1
3
Oblique QL Side Raise
1
3-8 reps
RPE 1
4
Seated Hamstring Curl
2
3-8 reps
RPE 1
5
Seated Calf Raise
2
3-8 reps
RPE 1
6
Forearm Curls
1
3-8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
RPE 1
2
Back Extension Crunches
2
3-8 reps
RPE 1
3
Oblique QL Side Raise
1
3-8 reps
RPE 1
4
Seated Hamstring Curl
2
3-8 reps
RPE 1
5
Seated Calf Raise
2
3-8 reps
RPE 1
6
Forearm Curls
1
3-8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
RPE 1
2
Back Extension Crunches
2
3-8 reps
RPE 1
3
Oblique QL Side Raise
1
3-8 reps
RPE 1
4
Seated Hamstring Curl
2
3-8 reps
RPE 1
5
Seated Calf Raise
2
3-8 reps
RPE 1
6
Forearm Curls
1
3-8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
RPE 1
2
Back Extension Crunches
2
3-8 reps
RPE 1
3
Oblique QL Side Raise
1
3-8 reps
RPE 1
4
Seated Hamstring Curl
2
3-8 reps
RPE 1
5
Seated Calf Raise
2
3-8 reps
RPE 1
6
Forearm Curls
1
3-8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
RPE 1
2
Oblique QL Side Raise
1
3-8 reps
RPE 1
3
Seated Hamstring Curl
2
3-8 reps
RPE 1
4
Back Extension Crunches
2
3-8 reps
RPE 1
5
Forearm Curls
1
3-8 reps
RPE 1
6
Seated Calf Raise
2
3-8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
RPE 1
2
Oblique QL Side Raise
1
3-8 reps
RPE 1
3
Seated Hamstring Curl
2
3-8 reps
RPE 1
4
Back Extension Crunches
2
3-8 reps
RPE 1
5
Forearm Curls
1
3-8 reps
RPE 1
6
Seated Calf Raise
2
3-8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
RPE 1
2
Oblique QL Side Raise
1
3-8 reps
RPE 1
3
Seated Hamstring Curl
2
3-8 reps
RPE 1
4
Back Extension Crunches
2
3-8 reps
RPE 1
5
Forearm Curls
1
3-8 reps
RPE 1
6
Seated Calf Raise
2
3-8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
RPE 1
2
Oblique QL Side Raise
1
3-8 reps
RPE 1
3
Seated Hamstring Curl
2
3-8 reps
RPE 1
4
Back Extension Crunches
2
3-8 reps
RPE 1
5
Forearm Curls
1
3-8 reps
RPE 1
6
Seated Calf Raise
2
3-8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
RPE 1
2
Forearm Curls
1
3-8 reps
RPE 1
3
Seated Calf Raise
2
3-8 reps
RPE 1
4
Oblique QL Side Raise
1
3-8 reps
RPE 1
5
Seated Hamstring Curl
2
3-8 reps
RPE 1
6
Back Extension Crunches
2
3-8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
RPE 1
2
Forearm Curls
1
3-8 reps
RPE 1
3
Seated Calf Raise
2
3-8 reps
RPE 1
4
Oblique QL Side Raise
1
3-8 reps
RPE 1
5
Seated Hamstring Curl
2
3-8 reps
RPE 1
6
Back Extension Crunches
2
3-8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
RPE 1
2
Forearm Curls
1
3-8 reps
RPE 1
3
Seated Calf Raise
2
3-8 reps
RPE 1
4
Oblique QL Side Raise
1
3-8 reps
RPE 1
5
Seated Hamstring Curl
2
3-8 reps
RPE 1
6
Back Extension Crunches
2
3-8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
3-8 reps
RPE 1
2
Forearm Curls
1
3-8 reps
RPE 1
3
Seated Calf Raise
2
3-8 reps
RPE 1
4
Oblique QL Side Raise
1
3-8 reps
RPE 1
5
Seated Hamstring Curl
2
3-8 reps
RPE 1
6
Back Extension Crunches
2
3-8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3-8 reps
RPE 1
2
Rear Delt Fly (Cable)
1
3-8 reps
RPE 1
3
Wide Grip Lat Pulldown
1
3-8 reps
RPE 1
4
Bent Over Row (Barbell)
1
3-8 reps
RPE 1
5
Bayesian Curl
2
3-8 reps
RPE 1
6
Lateral Raise (Cable)
1
3-8 reps
RPE 1
7
Tricep Extension (Cable)
2
3-8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3-8 reps
RPE 1
2
Rear Delt Fly (Cable)
1
3-8 reps
RPE 1
3
Wide Grip Lat Pulldown
1
3-8 reps
RPE 1
4
Bent Over Row (Barbell)
1
3-8 reps
RPE 1
5
Bayesian Curl
2
3-8 reps
RPE 1
6
Lateral Raise (Cable)
1
3-8 reps
RPE 1
7
Tricep Extension (Cable)
2
3-8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3-8 reps
RPE 1
2
Rear Delt Fly (Cable)
1
3-8 reps
RPE 1
3
Wide Grip Lat Pulldown
1
3-8 reps
RPE 1
4
Bent Over Row (Barbell)
1
3-8 reps
RPE 1
5
Bayesian Curl
2
3-8 reps
RPE 1
6
Lateral Raise (Cable)
1
3-8 reps
RPE 1
7
Tricep Extension (Cable)
2
3-8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3-8 reps
RPE 1
2
Rear Delt Fly (Cable)
1
3-8 reps
RPE 1
3
Wide Grip Lat Pulldown
1
3-8 reps
RPE 1
4
Bent Over Row (Barbell)
1
3-8 reps
RPE 1
5
Bayesian Curl
2
3-8 reps
RPE 1
6
Lateral Raise (Cable)
1
3-8 reps
RPE 1
7
Tricep Extension (Cable)
2
3-8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3-8 reps
RPE 1
2
Bent Over Row (Barbell)
1
3-8 reps
RPE 1
3
Bayesian Curl
2
3-8 reps
RPE 1
4
Wide Grip Lat Pulldown
1
3-8 reps
RPE 1
5
Rear Delt Fly (Cable)
1
3-8 reps
RPE 1
6
Tricep Extension (Cable)
2
3-8 reps
RPE 1
7
Lateral Raise (Cable)
1
3-8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3-8 reps
RPE 1
2
Bent Over Row (Barbell)
1
3-8 reps
RPE 1
3
Bayesian Curl
2
3-8 reps
RPE 1
4
Wide Grip Lat Pulldown
1
3-8 reps
RPE 1
5
Rear Delt Fly (Cable)
1
3-8 reps
RPE 1
6
Tricep Extension (Cable)
2
3-8 reps
RPE 1
7
Lateral Raise (Cable)
1
3-8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3-8 reps
RPE 1
2
Bent Over Row (Barbell)
1
3-8 reps
RPE 1
3
Bayesian Curl
2
3-8 reps
RPE 1
4
Wide Grip Lat Pulldown
1
3-8 reps
RPE 1
5
Rear Delt Fly (Cable)
1
3-8 reps
RPE 1
6
Tricep Extension (Cable)
2
3-8 reps
RPE 1
7
Lateral Raise (Cable)
1
3-8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3-8 reps
RPE 1
2
Bent Over Row (Barbell)
1
3-8 reps
RPE 1
3
Bayesian Curl
2
3-8 reps
RPE 1
4
Wide Grip Lat Pulldown
1
3-8 reps
RPE 1
5
Rear Delt Fly (Cable)
1
3-8 reps
RPE 1
6
Tricep Extension (Cable)
2
3-8 reps
RPE 1
7
Lateral Raise (Cable)
1
3-8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3-8 reps
RPE 1
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 1
3
Tricep Extension (Cable)
2
3-8 reps
RPE 1
4
Lateral Raise (Cable)
1
3-8 reps
RPE 1
5
Bent Over Row (Barbell)
1
3-8 reps
RPE 1
6
Rear Delt Fly (Cable)
1
3-8 reps
RPE 1
7
Bayesian Curl
2
3-8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3-8 reps
RPE 1
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 1
3
Tricep Extension (Cable)
2
3-8 reps
RPE 1
4
Lateral Raise (Cable)
1
3-8 reps
RPE 1
5
Bent Over Row (Barbell)
1
3-8 reps
RPE 1
6
Rear Delt Fly (Cable)
1
3-8 reps
RPE 1
7
Bayesian Curl
2
3-8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3-8 reps
RPE 1
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 1
3
Tricep Extension (Cable)
2
3-8 reps
RPE 1
4
Lateral Raise (Cable)
1
3-8 reps
RPE 1
5
Bent Over Row (Barbell)
1
3-8 reps
RPE 1
6
Rear Delt Fly (Cable)
1
3-8 reps
RPE 1
7
Bayesian Curl
2
3-8 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
3-8 reps
RPE 1
2
Wide Grip Lat Pulldown
1
3-8 reps
RPE 1
3
Tricep Extension (Cable)
2
3-8 reps
RPE 1
4
Lateral Raise (Cable)
1
3-8 reps
RPE 1
5
Bent Over Row (Barbell)
1
3-8 reps
RPE 1
6
Rear Delt Fly (Cable)
1
3-8 reps
RPE 1
7
Bayesian Curl
2
3-8 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 1
2
Hip Abductor (Machine)
2
3-8 reps
RPE 1
3
Seated Calf Raise
2
3-8 reps
RPE 1
4
Abs Crunch (Weighted)
1
3-8 reps
RPE 1
5
Reverse Bicep Curl (EZ Bar)
1
3-8 reps
RPE 1
6
Leg Extension
2
3-8 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 1
2
Hip Abductor (Machine)
2
3-8 reps
RPE 1
3
Seated Calf Raise
2
3-8 reps
RPE 1
4
Abs Crunch (Weighted)
1
3-8 reps
RPE 1
5
Reverse Bicep Curl (EZ Bar)
1
3-8 reps
RPE 1
6
Leg Extension
2
3-8 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 1
2
Hip Abductor (Machine)
2
3-8 reps
RPE 1
3
Seated Calf Raise
2
3-8 reps
RPE 1
4
Abs Crunch (Weighted)
1
3-8 reps
RPE 1
5
Reverse Bicep Curl (EZ Bar)
1
3-8 reps
RPE 1
6
Leg Extension
2
3-8 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 1
2
Hip Abductor (Machine)
2
3-8 reps
RPE 1
3
Seated Calf Raise
2
3-8 reps
RPE 1
4
Abs Crunch (Weighted)
1
3-8 reps
RPE 1
5
Reverse Bicep Curl (EZ Bar)
1
3-8 reps
RPE 1
6
Leg Extension
2
3-8 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 1
2
Abs Crunch (Weighted)
1
3-8 reps
RPE 1
3
Seated Calf Raise
2
3-8 reps
RPE 1
4
Hip Abductor (Machine)
2
3-8 reps
RPE 1
5
Leg Extension
2
3-8 reps
RPE 1
6
Reverse Bicep Curl (EZ Bar)
1
3-8 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 1
2
Abs Crunch (Weighted)
1
3-8 reps
RPE 1
3
Seated Calf Raise
2
3-8 reps
RPE 1
4
Hip Abductor (Machine)
2
3-8 reps
RPE 1
5
Leg Extension
2
3-8 reps
RPE 1
6
Reverse Bicep Curl (EZ Bar)
1
3-8 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 1
2
Abs Crunch (Weighted)
1
3-8 reps
RPE 1
3
Seated Calf Raise
2
3-8 reps
RPE 1
4
Hip Abductor (Machine)
2
3-8 reps
RPE 1
5
Leg Extension
2
3-8 reps
RPE 1
6
Reverse Bicep Curl (EZ Bar)
1
3-8 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 1
2
Abs Crunch (Weighted)
1
3-8 reps
RPE 1
3
Seated Calf Raise
2
3-8 reps
RPE 1
4
Hip Abductor (Machine)
2
3-8 reps
RPE 1
5
Leg Extension
2
3-8 reps
RPE 1
6
Reverse Bicep Curl (EZ Bar)
1
3-8 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 1
2
Seated Calf Raise
2
3-8 reps
RPE 1
3
Hip Abductor (Machine)
2
3-8 reps
RPE 1
4
Reverse Bicep Curl (EZ Bar)
1
3-8 reps
RPE 1
5
Abs Crunch (Weighted)
1
3-8 reps
RPE 1
6
Leg Extension
2
3-8 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 1
2
Seated Calf Raise
2
3-8 reps
RPE 1
3
Hip Abductor (Machine)
2
3-8 reps
RPE 1
4
Reverse Bicep Curl (EZ Bar)
1
3-8 reps
RPE 1
5
Abs Crunch (Weighted)
1
3-8 reps
RPE 1
6
Leg Extension
2
3-8 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 1
2
Seated Calf Raise
2
3-8 reps
RPE 1
3
Hip Abductor (Machine)
2
3-8 reps
RPE 1
4
Reverse Bicep Curl (EZ Bar)
1
3-8 reps
RPE 1
5
Abs Crunch (Weighted)
1
3-8 reps
RPE 1
6
Leg Extension
2
3-8 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
1
3-8 reps
RPE 1
2
Seated Calf Raise
2
3-8 reps
RPE 1
3
Hip Abductor (Machine)
2
3-8 reps
RPE 1
4
Reverse Bicep Curl (EZ Bar)
1
3-8 reps
RPE 1
5
Abs Crunch (Weighted)
1
3-8 reps
RPE 1
6
Leg Extension
2
3-8 reps
RPE 1
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3-8 Reps
3-8 Reps
@1
@1
2
Back Extension (Weighted)
1 Set
3-8 Reps
@1
3
JM Press (Smith Machine)
1 Set
1 Set
3-8 Reps
3-8 Reps
@1
@1
4
Seated Shoulder Press (Dumbbell)
1 Set
3-8 Reps
@1
5
Pull-Up (Weighted)
1 Set
3-8 Reps
@1
6
Upright Row (Cable)
1 Set
3-8 Reps
@1
7
Preacher Curl (EZ Bar)
1 Set
1 Set
3-8 Reps
3-8 Reps
@1
@1
Day 2
1
Leg Press (45 Degrees)
1 Set
1 Set
3-8 Reps
3-8 Reps
@1
@1
2
Back Extension Crunches
1 Set
1 Set
3-8 Reps
3-8 Reps
@1
@1
3
Oblique QL Side Raise
1 Set
3-8 Reps
@1
4
Seated Hamstring Curl
1 Set
1 Set
3-8 Reps
3-8 Reps
@1
@1
5
Seated Calf Raise
1 Set
1 Set
3-8 Reps
3-8 Reps
@1
@1
6
Forearm Curls
1 Set
3-8 Reps
@1
Day 3
1
Pec Deck (Machine)
1 Set
1 Set
3-8 Reps
3-8 Reps
@1
@1
2
Rear Delt Fly (Cable)
1 Set
3-8 Reps
@1
3
Wide Grip Lat Pulldown
1 Set
3-8 Reps
@1
4
Bent Over Row (Barbell)
1 Set
3-8 Reps
@1
5
Bayesian Curl
1 Set
1 Set
3-8 Reps
3-8 Reps
@1
@1
6
Lateral Raise (Cable)
1 Set
3-8 Reps
@1
7
Tricep Extension (Cable)
1 Set
1 Set
3-8 Reps
3-8 Reps
@1
@1
Day 4
1
Zercher Deadlift
1 Set
3-8 Reps
@1
2
Hip Abductor (Machine)
1 Set
1 Set
3-8 Reps
3-8 Reps
@1
@1
3
Seated Calf Raise
1 Set
1 Set
3-8 Reps
3-8 Reps
@1
@1
4
Abs Crunch (Weighted)
1 Set
3-8 Reps
@1
5
Reverse Bicep Curl (EZ Bar)
1 Set
3-8 Reps
@1
6
Leg Extension
1 Set
1 Set
3-8 Reps
3-8 Reps
@1
@1