logo
BoostcampPNG

Upper/lower 4 days

by Joao L.

Program Description

This structure splits the body into two blocks: upper and lower body. It’s the perfect choice for anyone looking for the balance between aesthetics and strength.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 15, 2026 06:29
  • Last Edited
    Feb 19, 2026 05:39
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Hamstrings
9.9%
Quadriceps
9.9%
Biceps
9.9%
Front Delts
8.9%
Lats
7.9%
Upper Back
7.9%
Glutes
5.9%
Chest
5.9%
Middle Delts
5.9%
Adductors
3.9%
Abs
3.9%
Calves
3.9%
Rear Delts
2%
Forearms
1.5%
Lower Back
1%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Kickback
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Bayesian Curl
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Kickback
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Bayesian Curl
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Kickback
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Bayesian Curl
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Kickback
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Bayesian Curl
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Kickback
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Bayesian Curl
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Kickback
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Bayesian Curl
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Kickback
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Bayesian Curl
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Kickback
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Bayesian Curl
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Kickback
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Bayesian Curl
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Kickback
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Bayesian Curl
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Kickback
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Bayesian Curl
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Kickback
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Bayesian Curl
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Kickback
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Bayesian Curl
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Kickback
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Bayesian Curl
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Kickback
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Bayesian Curl
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Kickback
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Bayesian Curl
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Dumbbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Dumbbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Dumbbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Dumbbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Dumbbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Dumbbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Dumbbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Dumbbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Dumbbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Dumbbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Dumbbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Dumbbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Dumbbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Dumbbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Dumbbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Wide Grip Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Dumbbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Squat (Barbell)
2
-
3
Leg Curl
2
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Squat (Barbell)
2
-
3
Leg Curl
2
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Squat (Barbell)
2
-
3
Leg Curl
2
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Squat (Barbell)
2
-
3
Leg Curl
2
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Squat (Barbell)
2
-
3
Leg Curl
2
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Squat (Barbell)
2
-
3
Leg Curl
2
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Squat (Barbell)
2
-
3
Leg Curl
2
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Squat (Barbell)
2
-
3
Leg Curl
2
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Squat (Barbell)
2
-
3
Leg Curl
2
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Squat (Barbell)
2
-
3
Leg Curl
2
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Squat (Barbell)
2
-
3
Leg Curl
2
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Squat (Barbell)
2
-
3
Leg Curl
2
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Squat (Barbell)
2
-
3
Leg Curl
2
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Squat (Barbell)
2
-
3
Leg Curl
2
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Squat (Barbell)
2
-
3
Leg Curl
2
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Squat (Barbell)
2
-
3
Leg Curl
2
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
-
Week 1
1 / 16 Weeks
Day 2
1
Lying Leg Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Standing Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Lat Pulldown (Close Grip)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Lateral Raise (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
6
Tricep Kickback
1 Set
2 Sets
6-8 Reps
6-8 Reps
@9
@10
7
Bayesian Curl
3 Sets
6-8 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Seated Military Press (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Wide Grip Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Lateral Raise (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Dumbbell Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
6
Tricep Pushdown (Cable)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@9
@10
7
Preacher Curl (Barbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@9
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
-
2
Squat (Barbell)
2 Sets
-
3
Leg Curl
2 Sets
-
4
Leg Extension
2 Sets
-
5
Standing Calf Raise
2 Sets
-