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BoostcampPNG

UL 2026 BIG DUMB MUSCLES

by Dorin G.

Program Description

It’s an upper lower with low volume but very high intensity. Volume may seem low but if you really push I can’t think of doing more than this. I will give it a 100% effort I just made it I will give a review after 18 weeks.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 08, 2026 07:43
  • Last Edited
    Jan 08, 2026 10:36
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
9.2%
Front Delts
8.4%
Triceps
8.4%
Upper Back
8.4%
Lats
8.4%
Biceps
8%
Abs
6.5%
Glutes
6.1%
Calves
6.1%
Chest
6.1%
Quadriceps
5.4%
Middle Delts
5.4%
Adductors
4.2%
Forearms
4%
Lower Back
3.1%
Rear Delts
2.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
T-Bar Row
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 9
2
Good Morning
2
6-10 reps
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
10-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 9
2
Good Morning
2
6-10 reps
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
10-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 9
2
Good Morning
2
6-10 reps
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
10-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 9
2
Good Morning
2
6-10 reps
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
10-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 9
2
Good Morning
2
6-10 reps
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
10-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 9
2
Good Morning
2
6-10 reps
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
10-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 9
2
Good Morning
2
6-10 reps
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
10-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 9
2
Good Morning
2
6-10 reps
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
10-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 9
2
Good Morning
2
6-10 reps
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
10-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 9
2
Good Morning
2
6-10 reps
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
10-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 9
2
Good Morning
2
6-10 reps
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
10-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 9
2
Good Morning
2
6-10 reps
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
10-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 9
2
Good Morning
2
6-10 reps
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
10-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 9
2
Good Morning
2
6-10 reps
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
10-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 9
2
Good Morning
2
6-10 reps
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
10-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 9
2
Good Morning
2
6-10 reps
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
10-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 9
2
Good Morning
2
6-10 reps
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
10-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 9
2
Good Morning
2
6-10 reps
RPE 9
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
10-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Dumbbell Row
2
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
8
Incline Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Dumbbell Row
2
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
8
Incline Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Dumbbell Row
2
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
8
Incline Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Dumbbell Row
2
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
8
Incline Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Dumbbell Row
2
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
8
Incline Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Dumbbell Row
2
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
8
Incline Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Dumbbell Row
2
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
8
Incline Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Dumbbell Row
2
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
8
Incline Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Dumbbell Row
2
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
8
Incline Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Dumbbell Row
2
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
8
Incline Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Dumbbell Row
2
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
8
Incline Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Dumbbell Row
2
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
8
Incline Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Dumbbell Row
2
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
8
Incline Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Dumbbell Row
2
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
8
Incline Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Dumbbell Row
2
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
8
Incline Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Dumbbell Row
2
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
8
Incline Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Dumbbell Row
2
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
8
Incline Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Dumbbell Row
2
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
8
Incline Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Hip Adductor (Machine)
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
7
Seated Calf Raise
2
10-15 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Hip Adductor (Machine)
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
7
Seated Calf Raise
2
10-15 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Hip Adductor (Machine)
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
7
Seated Calf Raise
2
10-15 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Hip Adductor (Machine)
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
7
Seated Calf Raise
2
10-15 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Hip Adductor (Machine)
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
7
Seated Calf Raise
2
10-15 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Hip Adductor (Machine)
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
7
Seated Calf Raise
2
10-15 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Hip Adductor (Machine)
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
7
Seated Calf Raise
2
10-15 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Hip Adductor (Machine)
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
7
Seated Calf Raise
2
10-15 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Hip Adductor (Machine)
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
7
Seated Calf Raise
2
10-15 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Hip Adductor (Machine)
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
7
Seated Calf Raise
2
10-15 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Hip Adductor (Machine)
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
7
Seated Calf Raise
2
10-15 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Hip Adductor (Machine)
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
7
Seated Calf Raise
2
10-15 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Hip Adductor (Machine)
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
7
Seated Calf Raise
2
10-15 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Hip Adductor (Machine)
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
7
Seated Calf Raise
2
10-15 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Hip Adductor (Machine)
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
7
Seated Calf Raise
2
10-15 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Hip Adductor (Machine)
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
7
Seated Calf Raise
2
10-15 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Hip Adductor (Machine)
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
7
Seated Calf Raise
2
10-15 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9.5
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Hip Adductor (Machine)
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
7
Seated Calf Raise
2
10-15 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Week 1
1 / 18 Weeks
Day 2
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
@9
2
Good Morning
2 Sets
6-10 Reps
@9
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
4
Seated Hamstring Curl
2 Sets
6-10 Reps
@10
5
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
6
Seated Calf Raise
2 Sets
10-15 Reps
@10
7
Cable Crunch
2 Sets
10-15 Reps
@10
8
Wrist Curls
2 Sets
10-15 Reps
@10
Day 3
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@9
2
Pull-Up (Weighted)
2 Sets
4-8 Reps
@10
3
Overhead Press (Barbell)
2 Sets
4-8 Reps
@10
4
Dumbbell Row
2 Sets
6-10 Reps
@10
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
6
Preacher Curl (Machine)
2 Sets
6-10 Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
8
Incline Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@9
2
T-Bar Row
3 Sets
6-10 Reps
@10
3
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
4
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
@10
5
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
6
Reverse Pec Deck
2 Sets
8-12 Reps
@10
7
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
@10
8
Incline Pushdown (Cable)
2 Sets
8-12 Reps
@10
Day 4
1
Stiff Leg Deadlift
2 Sets
4-8 Reps
@9
2
Hack Squat
2 Sets
6-10 Reps
@9.5
3
Seated Hamstring Curl
2 Sets
6-10 Reps
@10
4
Leg Extension
2 Sets
8-12 Reps
@10
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
7
Seated Calf Raise
2 Sets
10-15 Reps
@10
8
Cable Crunch
2 Sets
10-15 Reps
@10