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BoostcampPNG

Upper Lower by Lil Meo, experienced lifter

by francè meo
1 athletes joined

Program Description

Build a crazy amount of muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 21, 2025 07:33
  • Last Edited
    Aug 21, 2025 08:09
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5 reps
RPE 10
4
Seated Row (Cable)
4
5 reps
RPE 10
5
Chest Fly (Cable)
2
7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
7
Military Press (Barbell)
3
5 reps
RPE 10
8
Tricep Pushdown (Cable)
3
8 reps
RPE 10
9
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
10
French Press
2
10 reps
RPE 10
11
Reverse Pec Deck
3
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
13
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5 reps
RPE 10
4
Seated Row (Cable)
4
5 reps
RPE 10
5
Chest Fly (Cable)
2
7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
7
Military Press (Barbell)
3
5 reps
RPE 10
8
Tricep Pushdown (Cable)
3
8 reps
RPE 10
9
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
10
French Press
2
10 reps
RPE 10
11
Reverse Pec Deck
3
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
13
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5 reps
RPE 10
4
Seated Row (Cable)
4
5 reps
RPE 10
5
Chest Fly (Cable)
2
7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
7
Military Press (Barbell)
3
5 reps
RPE 10
8
Tricep Pushdown (Cable)
3
8 reps
RPE 10
9
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
10
French Press
2
10 reps
RPE 10
11
Reverse Pec Deck
3
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
13
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5 reps
RPE 10
4
Seated Row (Cable)
4
5 reps
RPE 10
5
Chest Fly (Cable)
2
7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
7
Military Press (Barbell)
3
5 reps
RPE 10
8
Tricep Pushdown (Cable)
3
8 reps
RPE 10
9
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
10
French Press
2
10 reps
RPE 10
11
Reverse Pec Deck
3
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
13
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5 reps
RPE 10
4
Seated Row (Cable)
4
5 reps
RPE 10
5
Chest Fly (Cable)
2
7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
7
Military Press (Barbell)
3
5 reps
RPE 10
8
Tricep Pushdown (Cable)
3
8 reps
RPE 10
9
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
10
French Press
2
10 reps
RPE 10
11
Reverse Pec Deck
3
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
13
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5 reps
RPE 10
4
Seated Row (Cable)
4
5 reps
RPE 10
5
Chest Fly (Cable)
2
7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
7
Military Press (Barbell)
3
5 reps
RPE 10
8
Tricep Pushdown (Cable)
3
8 reps
RPE 10
9
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
10
French Press
2
10 reps
RPE 10
11
Reverse Pec Deck
3
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
13
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5 reps
RPE 10
4
Seated Row (Cable)
4
5 reps
RPE 10
5
Chest Fly (Cable)
2
7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
7
Military Press (Barbell)
3
5 reps
RPE 10
8
Tricep Pushdown (Cable)
3
8 reps
RPE 10
9
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
10
French Press
2
10 reps
RPE 10
11
Reverse Pec Deck
3
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
13
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5 reps
RPE 10
4
Seated Row (Cable)
4
5 reps
RPE 10
5
Chest Fly (Cable)
2
7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
7
Military Press (Barbell)
3
5 reps
RPE 10
8
Tricep Pushdown (Cable)
3
8 reps
RPE 10
9
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
10
French Press
2
10 reps
RPE 10
11
Reverse Pec Deck
3
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
13
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5 reps
RPE 10
4
Seated Row (Cable)
4
5 reps
RPE 10
5
Chest Fly (Cable)
2
7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
7
Military Press (Barbell)
3
5 reps
RPE 10
8
Tricep Pushdown (Cable)
3
8 reps
RPE 10
9
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
10
French Press
2
10 reps
RPE 10
11
Reverse Pec Deck
3
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
13
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5 reps
RPE 10
4
Seated Row (Cable)
4
5 reps
RPE 10
5
Chest Fly (Cable)
2
7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
7
Military Press (Barbell)
3
5 reps
RPE 10
8
Tricep Pushdown (Cable)
3
8 reps
RPE 10
9
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
10
French Press
2
10 reps
RPE 10
11
Reverse Pec Deck
3
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
13
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5 reps
RPE 10
4
Seated Row (Cable)
4
5 reps
RPE 10
5
Chest Fly (Cable)
2
7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
7
Military Press (Barbell)
3
5 reps
RPE 10
8
Tricep Pushdown (Cable)
3
8 reps
RPE 10
9
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
10
French Press
2
10 reps
RPE 10
11
Reverse Pec Deck
3
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
13
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5 reps
RPE 10
4
Seated Row (Cable)
4
5 reps
RPE 10
5
Chest Fly (Cable)
2
7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
7
Military Press (Barbell)
3
5 reps
RPE 10
8
Tricep Pushdown (Cable)
3
8 reps
RPE 10
9
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
10
French Press
2
10 reps
RPE 10
11
Reverse Pec Deck
3
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
13
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Leg Curl
3
7 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Leg Curl
3
7 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Leg Curl
3
7 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Leg Curl
3
7 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Leg Curl
3
7 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Leg Curl
3
7 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Leg Curl
3
7 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Leg Curl
3
7 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Leg Curl
3
7 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Leg Curl
3
7 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Leg Curl
3
7 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Leg Curl
3
7 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5 reps
RPE 10
4
Seated Row (Cable)
4
5 reps
RPE 10
5
Chest Fly (Cable)
3
7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
7
Military Press (Barbell)
3
5 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
10
French Press
2
10 reps
RPE 10
11
Reverse Pec Deck
3
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
13
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5 reps
RPE 10
4
Seated Row (Cable)
4
5 reps
RPE 10
5
Chest Fly (Cable)
3
7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
7
Military Press (Barbell)
3
5 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
10
French Press
2
10 reps
RPE 10
11
Reverse Pec Deck
3
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
13
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5 reps
RPE 10
4
Seated Row (Cable)
4
5 reps
RPE 10
5
Chest Fly (Cable)
3
7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
7
Military Press (Barbell)
3
5 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
10
French Press
2
10 reps
RPE 10
11
Reverse Pec Deck
3
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
13
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5 reps
RPE 10
4
Seated Row (Cable)
4
5 reps
RPE 10
5
Chest Fly (Cable)
3
7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
7
Military Press (Barbell)
3
5 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
10
French Press
2
10 reps
RPE 10
11
Reverse Pec Deck
3
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
13
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5 reps
RPE 10
4
Seated Row (Cable)
4
5 reps
RPE 10
5
Chest Fly (Cable)
3
7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
7
Military Press (Barbell)
3
5 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
10
French Press
2
10 reps
RPE 10
11
Reverse Pec Deck
3
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
13
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5 reps
RPE 10
4
Seated Row (Cable)
4
5 reps
RPE 10
5
Chest Fly (Cable)
3
7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
7
Military Press (Barbell)
3
5 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
10
French Press
2
10 reps
RPE 10
11
Reverse Pec Deck
3
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
13
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5 reps
RPE 10
4
Seated Row (Cable)
4
5 reps
RPE 10
5
Chest Fly (Cable)
3
7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
7
Military Press (Barbell)
3
5 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
10
French Press
2
10 reps
RPE 10
11
Reverse Pec Deck
3
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
13
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5 reps
RPE 10
4
Seated Row (Cable)
4
5 reps
RPE 10
5
Chest Fly (Cable)
3
7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
7
Military Press (Barbell)
3
5 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
10
French Press
2
10 reps
RPE 10
11
Reverse Pec Deck
3
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
13
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5 reps
RPE 10
4
Seated Row (Cable)
4
5 reps
RPE 10
5
Chest Fly (Cable)
3
7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
7
Military Press (Barbell)
3
5 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
10
French Press
2
10 reps
RPE 10
11
Reverse Pec Deck
3
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
13
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5 reps
RPE 10
4
Seated Row (Cable)
4
5 reps
RPE 10
5
Chest Fly (Cable)
3
7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
7
Military Press (Barbell)
3
5 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
10
French Press
2
10 reps
RPE 10
11
Reverse Pec Deck
3
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
13
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5 reps
RPE 10
4
Seated Row (Cable)
4
5 reps
RPE 10
5
Chest Fly (Cable)
3
7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
7
Military Press (Barbell)
3
5 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
10
French Press
2
10 reps
RPE 10
11
Reverse Pec Deck
3
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
13
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Lat Pulldown
4
5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
5 reps
RPE 10
4
Seated Row (Cable)
4
5 reps
RPE 10
5
Chest Fly (Cable)
3
7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
7
Military Press (Barbell)
3
5 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
10
French Press
2
10 reps
RPE 10
11
Reverse Pec Deck
3
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
13
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Leg Curl
3
7 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Leg Curl
3
7 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Leg Curl
3
7 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Leg Curl
3
7 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Leg Curl
3
7 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Leg Curl
3
7 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Leg Curl
3
7 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Leg Curl
3
7 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Leg Curl
3
7 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Leg Curl
3
7 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Leg Curl
3
7 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Leg Curl
3
7 reps
RPE 10
3
Leg Extension
3
5 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@10
2
Lat Pulldown
4 Sets
5 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@10
4
Seated Row (Cable)
4 Sets
5 Reps
@10
5
Chest Fly (Cable)
2 Sets
7 Reps
@10
6
Bicep Curl (Dumbbell)
2 Sets
7 Reps
@10
7
Military Press (Barbell)
3 Sets
5 Reps
@10
8
Tricep Pushdown (Cable)
3 Sets
8 Reps
@10
9
Partial Lateral Raise (Cable)
3 Sets
7 Reps
@10
10
French Press
2 Sets
10 Reps
@10
11
Reverse Pec Deck
3 Sets
7 Reps
@10
12
Hammer Curl (Dumbbell)
2 Sets
7 Reps
@10
13
Preacher Curl (Dumbbell)
1 Set
7 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@10
2
Leg Curl
3 Sets
7 Reps
@10
3
Leg Extension
3 Sets
5 Reps
@10
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
20 Reps
@10
6
Abs Crunch (Machine)
3 Sets
12 Reps
@10
Day 3
1
Bench Press (Barbell)
2 Sets
5 Reps
@10
2
Lat Pulldown
4 Sets
5 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
5 Reps
@10
4
Seated Row (Cable)
4 Sets
5 Reps
@10
5
Chest Fly (Cable)
3 Sets
7 Reps
@10
6
Bicep Curl (Dumbbell)
2 Sets
7 Reps
@10
7
Military Press (Barbell)
3 Sets
5 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
9
Partial Lateral Raise (Cable)
3 Sets
7 Reps
@10
10
French Press
2 Sets
10 Reps
@10
11
Reverse Pec Deck
3 Sets
7 Reps
@10
12
Hammer Curl (Dumbbell)
2 Sets
7 Reps
@10
13
Preacher Curl (Dumbbell)
1 Set
7 Reps
@10
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@10
2
Leg Curl
3 Sets
7 Reps
@10
3
Leg Extension
3 Sets
5 Reps
@10
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
20 Reps
@10
6
Abs Crunch (Machine)
3 Sets
12 Reps
@10