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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
    Sep 09, 2025 07:03

Summary

Unlock your strength potential with the "Upper Lower by Lil Meo" program, a meticulously crafted 12-week journey designed for experienced lifters. This 4-day split focuses on maximizing muscle growth and strength through targeted upper and lower body workouts, featuring compound and isolation exercises. Each session is structured to push your limits, ensuring you achieve noticeable gains in both size and power. Equip yourself with a full gym and get ready to elevate your training to new heights!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12%
Front Delts
9.6%
Hamstrings
9.4%
Lats
8.7%
Chest
8.4%
Quadriceps
8%
Triceps
7.5%
Middle Delts
6.5%
Biceps
6.3%
Abs
5.8%
Glutes
5.1%
Rear Delts
4.3%
Calves
3.6%
Lower Back
2.9%
Adductors
1.4%
Forearms
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 10
3
Chest Fly (Cable)
3
7 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Lat Pulldown
4
5 reps
RPE 10
6
Seated Row (Cable)
4
5 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 10
3
Chest Fly (Cable)
3
7 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Lat Pulldown
4
5 reps
RPE 10
6
Seated Row (Cable)
4
5 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 10
3
Chest Fly (Cable)
3
7 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Lat Pulldown
4
5 reps
RPE 10
6
Seated Row (Cable)
4
5 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 10
3
Chest Fly (Cable)
3
7 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Lat Pulldown
4
5 reps
RPE 10
6
Seated Row (Cable)
4
5 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 10
3
Chest Fly (Cable)
3
7 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Lat Pulldown
4
5 reps
RPE 10
6
Seated Row (Cable)
4
5 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 10
3
Chest Fly (Cable)
3
7 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Lat Pulldown
4
5 reps
RPE 10
6
Seated Row (Cable)
4
5 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 10
3
Chest Fly (Cable)
3
7 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Lat Pulldown
4
5 reps
RPE 10
6
Seated Row (Cable)
4
5 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 10
3
Chest Fly (Cable)
3
7 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Lat Pulldown
4
5 reps
RPE 10
6
Seated Row (Cable)
4
5 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 10
3
Chest Fly (Cable)
3
7 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Lat Pulldown
4
5 reps
RPE 10
6
Seated Row (Cable)
4
5 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 10
3
Chest Fly (Cable)
3
7 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Lat Pulldown
4
5 reps
RPE 10
6
Seated Row (Cable)
4
5 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 10
3
Chest Fly (Cable)
3
7 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Lat Pulldown
4
5 reps
RPE 10
6
Seated Row (Cable)
4
5 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 10
3
Chest Fly (Cable)
3
7 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Lat Pulldown
4
5 reps
RPE 10
6
Seated Row (Cable)
4
5 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 10
2
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Leg Curl
3
7 reps
RPE 10
5
Squat (Barbell)
3
5 reps
RPE 10
6
Calf Raise (Leg Press)
3
20 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
8
Leg Extension
3
5 reps
RPE 10
9
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 10
2
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Leg Curl
3
7 reps
RPE 10
5
Squat (Barbell)
3
5 reps
RPE 10
6
Calf Raise (Leg Press)
3
20 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
8
Leg Extension
3
5 reps
RPE 10
9
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 10
2
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Leg Curl
3
7 reps
RPE 10
5
Squat (Barbell)
3
5 reps
RPE 10
6
Calf Raise (Leg Press)
3
20 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
8
Leg Extension
3
5 reps
RPE 10
9
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 10
2
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Leg Curl
3
7 reps
RPE 10
5
Squat (Barbell)
3
5 reps
RPE 10
6
Calf Raise (Leg Press)
3
20 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
8
Leg Extension
3
5 reps
RPE 10
9
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 10
2
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Leg Curl
3
7 reps
RPE 10
5
Squat (Barbell)
3
5 reps
RPE 10
6
Calf Raise (Leg Press)
3
20 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
8
Leg Extension
3
5 reps
RPE 10
9
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 10
2
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Leg Curl
3
7 reps
RPE 10
5
Squat (Barbell)
3
5 reps
RPE 10
6
Calf Raise (Leg Press)
3
20 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
8
Leg Extension
3
5 reps
RPE 10
9
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 10
2
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Leg Curl
3
7 reps
RPE 10
5
Squat (Barbell)
3
5 reps
RPE 10
6
Calf Raise (Leg Press)
3
20 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
8
Leg Extension
3
5 reps
RPE 10
9
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 10
2
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Leg Curl
3
7 reps
RPE 10
5
Squat (Barbell)
3
5 reps
RPE 10
6
Calf Raise (Leg Press)
3
20 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
8
Leg Extension
3
5 reps
RPE 10
9
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 10
2
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Leg Curl
3
7 reps
RPE 10
5
Squat (Barbell)
3
5 reps
RPE 10
6
Calf Raise (Leg Press)
3
20 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
8
Leg Extension
3
5 reps
RPE 10
9
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 10
2
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Leg Curl
3
7 reps
RPE 10
5
Squat (Barbell)
3
5 reps
RPE 10
6
Calf Raise (Leg Press)
3
20 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
8
Leg Extension
3
5 reps
RPE 10
9
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 10
2
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Leg Curl
3
7 reps
RPE 10
5
Squat (Barbell)
3
5 reps
RPE 10
6
Calf Raise (Leg Press)
3
20 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
8
Leg Extension
3
5 reps
RPE 10
9
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 10
2
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Leg Curl
3
7 reps
RPE 10
5
Squat (Barbell)
3
5 reps
RPE 10
6
Calf Raise (Leg Press)
3
20 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
8
Leg Extension
3
5 reps
RPE 10
9
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
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 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
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 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
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 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
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 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
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 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
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 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
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 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
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 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
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 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
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 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
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 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
Hammer Curl (Dumbbell)
2
7 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 10
2
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Leg Curl
3
7 reps
RPE 10
5
Squat (Barbell)
3
5 reps
RPE 10
6
Calf Raise (Leg Press)
3
20 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
8
Leg Extension
3
5 reps
RPE 10
9
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 10
2
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Leg Curl
3
7 reps
RPE 10
5
Squat (Barbell)
3
5 reps
RPE 10
6
Calf Raise (Leg Press)
3
20 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
8
Leg Extension
3
5 reps
RPE 10
9
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 10
2
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Leg Curl
3
7 reps
RPE 10
5
Squat (Barbell)
3
5 reps
RPE 10
6
Calf Raise (Leg Press)
3
20 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
8
Leg Extension
3
5 reps
RPE 10
9
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 10
2
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Leg Curl
3
7 reps
RPE 10
5
Squat (Barbell)
3
5 reps
RPE 10
6
Calf Raise (Leg Press)
3
20 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
8
Leg Extension
3
5 reps
RPE 10
9
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 10
2
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Leg Curl
3
7 reps
RPE 10
5
Squat (Barbell)
3
5 reps
RPE 10
6
Calf Raise (Leg Press)
3
20 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
8
Leg Extension
3
5 reps
RPE 10
9
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 10
2
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Leg Curl
3
7 reps
RPE 10
5
Squat (Barbell)
3
5 reps
RPE 10
6
Calf Raise (Leg Press)
3
20 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
8
Leg Extension
3
5 reps
RPE 10
9
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 10
2
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Leg Curl
3
7 reps
RPE 10
5
Squat (Barbell)
3
5 reps
RPE 10
6
Calf Raise (Leg Press)
3
20 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
8
Leg Extension
3
5 reps
RPE 10
9
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 10
2
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Leg Curl
3
7 reps
RPE 10
5
Squat (Barbell)
3
5 reps
RPE 10
6
Calf Raise (Leg Press)
3
20 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
8
Leg Extension
3
5 reps
RPE 10
9
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 10
2
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Leg Curl
3
7 reps
RPE 10
5
Squat (Barbell)
3
5 reps
RPE 10
6
Calf Raise (Leg Press)
3
20 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
8
Leg Extension
3
5 reps
RPE 10
9
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 10
2
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Leg Curl
3
7 reps
RPE 10
5
Squat (Barbell)
3
5 reps
RPE 10
6
Calf Raise (Leg Press)
3
20 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
8
Leg Extension
3
5 reps
RPE 10
9
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 10
2
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Leg Curl
3
7 reps
RPE 10
5
Squat (Barbell)
3
5 reps
RPE 10
6
Calf Raise (Leg Press)
3
20 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
8
Leg Extension
3
5 reps
RPE 10
9
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
RPE 10
2
Partial Lateral Raise (Cable)
3
7 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Leg Curl
3
7 reps
RPE 10
5
Squat (Barbell)
3
5 reps
RPE 10
6
Calf Raise (Leg Press)
3
20 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
8
Leg Extension
3
5 reps
RPE 10
9
Abs Crunch (Machine)
3
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
5 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
5 Reps
@10
3
Chest Fly (Cable)
3 Sets
7 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
5
Lat Pulldown
4 Sets
5 Reps
@10
6
Seated Row (Cable)
4 Sets
5 Reps
@10
7
Bicep Curl (Dumbbell)
2 Sets
7 Reps
@10
Day 2
1
Military Press (Barbell)
3 Sets
6 Reps
@10
2
Partial Lateral Raise (Cable)
3 Sets
7 Reps
@10
3
Reverse Pec Deck
3 Sets
8 Reps
@10
4
Leg Curl
3 Sets
7 Reps
@10
5
Squat (Barbell)
3 Sets
5 Reps
@10
6
Calf Raise (Leg Press)
3 Sets
20 Reps
@10
7
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@10
8
Leg Extension
3 Sets
5 Reps
@10
9
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
Hammer Curl (Dumbbell)
2 Sets
7 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
Day 4
1
Military Press (Barbell)
3 Sets
6 Reps
@10
2
Partial Lateral Raise (Cable)
3 Sets
7 Reps
@10
3
Reverse Pec Deck
3 Sets
8 Reps
@10
4
Leg Curl
3 Sets
7 Reps
@10
5
Squat (Barbell)
3 Sets
5 Reps
@10
6
Calf Raise (Leg Press)
3 Sets
20 Reps
@10
7
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@10
8
Leg Extension
3 Sets
5 Reps
@10
9
Abs Crunch (Machine)
3 Sets
12 Reps
@10