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Upper/Lower/Rest/Push/Pull/Legs

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Program Description

Unleash your strength with the Upper/Lower/Rest/Push/Pull/Legs program, designed for serious lifters ready to elevate their game. Over 16 weeks, you'll engage in 20 sessions that blend bodybuilding and powerbuilding techniques, ensuring balanced muscle growth and strength gains. Each 90-minute workout targets specific muscle groups, utilizing a full gym's worth of equipment to maximize your potential. Perfect for intermediate to advanced athletes, this program will challenge you to push your limits and achieve impressive results. Get ready to redefine your physique!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 01, 2025 04:46
  • Last Edited
    Dec 01, 2025 07:15
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
9.6%
Glutes
9.2%
Upper Back
9.1%
Hamstrings
9.1%
Triceps
8.9%
Front Delts
8.4%
Lats
7.8%
Chest
7.8%
Middle Delts
6.5%
Biceps
6.1%
Abs
4%
Rear Delts
3.3%
Adductors
3%
Lower Back
2.4%
Abductors
1.6%
Forearms
1.4%
Calves
1.4%
Cardio
0.5%
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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
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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
Bench Press (Barbell)
3
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Rear Delt Fly (Cable)
3
12 reps
RPE 10
9
Chest Fly (Cable)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Rear Delt Fly (Cable)
3
12 reps
RPE 10
9
Chest Fly (Cable)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Rear Delt Fly (Cable)
3
12 reps
RPE 10
9
Chest Fly (Cable)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Rear Delt Fly (Cable)
3
12 reps
RPE 10
9
Chest Fly (Cable)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Rear Delt Fly (Cable)
3
12 reps
RPE 10
9
Chest Fly (Cable)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Rear Delt Fly (Cable)
3
12 reps
RPE 10
9
Chest Fly (Cable)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Rear Delt Fly (Cable)
3
12 reps
RPE 10
9
Chest Fly (Cable)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Rear Delt Fly (Cable)
3
12 reps
RPE 10
9
Chest Fly (Cable)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Rear Delt Fly (Cable)
3
12 reps
RPE 10
9
Chest Fly (Cable)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Rear Delt Fly (Cable)
3
12 reps
RPE 10
9
Chest Fly (Cable)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Rear Delt Fly (Cable)
3
12 reps
RPE 10
9
Chest Fly (Cable)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Rear Delt Fly (Cable)
3
12 reps
RPE 10
9
Chest Fly (Cable)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Rear Delt Fly (Cable)
3
12 reps
RPE 10
9
Chest Fly (Cable)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Rear Delt Fly (Cable)
3
12 reps
RPE 10
9
Chest Fly (Cable)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Rear Delt Fly (Cable)
3
12 reps
RPE 10
9
Chest Fly (Cable)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Rear Delt Fly (Cable)
3
12 reps
RPE 10
9
Chest Fly (Cable)
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
RPE 7
7
Hip Adductor (Machine)
3
12 reps
RPE 7
8
Knee Raise (Captain's Chair)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
RPE 7
7
Hip Adductor (Machine)
3
12 reps
RPE 7
8
Knee Raise (Captain's Chair)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
RPE 7
7
Hip Adductor (Machine)
3
12 reps
RPE 7
8
Knee Raise (Captain's Chair)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
RPE 7
7
Hip Adductor (Machine)
3
12 reps
RPE 7
8
Knee Raise (Captain's Chair)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
RPE 7
7
Hip Adductor (Machine)
3
12 reps
RPE 7
8
Knee Raise (Captain's Chair)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
RPE 7
7
Hip Adductor (Machine)
3
12 reps
RPE 7
8
Knee Raise (Captain's Chair)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
RPE 7
7
Hip Adductor (Machine)
3
12 reps
RPE 7
8
Knee Raise (Captain's Chair)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
RPE 7
7
Hip Adductor (Machine)
3
12 reps
RPE 7
8
Knee Raise (Captain's Chair)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
RPE 7
7
Hip Adductor (Machine)
3
12 reps
RPE 7
8
Knee Raise (Captain's Chair)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
RPE 7
7
Hip Adductor (Machine)
3
12 reps
RPE 7
8
Knee Raise (Captain's Chair)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
RPE 7
7
Hip Adductor (Machine)
3
12 reps
RPE 7
8
Knee Raise (Captain's Chair)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
RPE 7
7
Hip Adductor (Machine)
3
12 reps
RPE 7
8
Knee Raise (Captain's Chair)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
RPE 7
7
Hip Adductor (Machine)
3
12 reps
RPE 7
8
Knee Raise (Captain's Chair)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
RPE 7
7
Hip Adductor (Machine)
3
12 reps
RPE 7
8
Knee Raise (Captain's Chair)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
RPE 7
7
Hip Adductor (Machine)
3
12 reps
RPE 7
8
Knee Raise (Captain's Chair)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
RPE 7
7
Hip Adductor (Machine)
3
12 reps
RPE 7
8
Knee Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Dip (Weighted)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7.5
5
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Chest Fly (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Dip (Weighted)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7.5
5
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Chest Fly (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Dip (Weighted)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7.5
5
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Chest Fly (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Dip (Weighted)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7.5
5
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Chest Fly (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Dip (Weighted)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7.5
5
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Chest Fly (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Dip (Weighted)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7.5
5
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Chest Fly (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Dip (Weighted)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7.5
5
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Chest Fly (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Dip (Weighted)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7.5
5
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Chest Fly (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Dip (Weighted)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7.5
5
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Chest Fly (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Dip (Weighted)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7.5
5
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Chest Fly (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Dip (Weighted)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7.5
5
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Chest Fly (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Dip (Weighted)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7.5
5
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Chest Fly (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Dip (Weighted)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7.5
5
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Chest Fly (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Dip (Weighted)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7.5
5
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Chest Fly (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Dip (Weighted)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7.5
5
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Chest Fly (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Dip (Weighted)
4
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7.5
5
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Chest Fly (Cable)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
RPE 10
3
Underhand Lat Pulldown
3
12 reps
RPE 7.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8.5
6
Single Arm Row (Cable)
3
12 reps
RPE 7.5
7
Standing Pullover (Cable)
3
12 reps
RPE 8
8
Bicep Curl (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
RPE 10
3
Underhand Lat Pulldown
3
12 reps
RPE 7.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8.5
6
Single Arm Row (Cable)
3
12 reps
RPE 7.5
7
Standing Pullover (Cable)
3
12 reps
RPE 8
8
Bicep Curl (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
RPE 10
3
Underhand Lat Pulldown
3
12 reps
RPE 7.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8.5
6
Single Arm Row (Cable)
3
12 reps
RPE 7.5
7
Standing Pullover (Cable)
3
12 reps
RPE 8
8
Bicep Curl (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
RPE 10
3
Underhand Lat Pulldown
3
12 reps
RPE 7.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8.5
6
Single Arm Row (Cable)
3
12 reps
RPE 7.5
7
Standing Pullover (Cable)
3
12 reps
RPE 8
8
Bicep Curl (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
RPE 10
3
Underhand Lat Pulldown
3
12 reps
RPE 7.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8.5
6
Single Arm Row (Cable)
3
12 reps
RPE 7.5
7
Standing Pullover (Cable)
3
12 reps
RPE 8
8
Bicep Curl (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
RPE 10
3
Underhand Lat Pulldown
3
12 reps
RPE 7.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8.5
6
Single Arm Row (Cable)
3
12 reps
RPE 7.5
7
Standing Pullover (Cable)
3
12 reps
RPE 8
8
Bicep Curl (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
RPE 10
3
Underhand Lat Pulldown
3
12 reps
RPE 7.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8.5
6
Single Arm Row (Cable)
3
12 reps
RPE 7.5
7
Standing Pullover (Cable)
3
12 reps
RPE 8
8
Bicep Curl (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
RPE 10
3
Underhand Lat Pulldown
3
12 reps
RPE 7.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8.5
6
Single Arm Row (Cable)
3
12 reps
RPE 7.5
7
Standing Pullover (Cable)
3
12 reps
RPE 8
8
Bicep Curl (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
RPE 10
3
Underhand Lat Pulldown
3
12 reps
RPE 7.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8.5
6
Single Arm Row (Cable)
3
12 reps
RPE 7.5
7
Standing Pullover (Cable)
3
12 reps
RPE 8
8
Bicep Curl (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
RPE 10
3
Underhand Lat Pulldown
3
12 reps
RPE 7.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8.5
6
Single Arm Row (Cable)
3
12 reps
RPE 7.5
7
Standing Pullover (Cable)
3
12 reps
RPE 8
8
Bicep Curl (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
RPE 10
3
Underhand Lat Pulldown
3
12 reps
RPE 7.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8.5
6
Single Arm Row (Cable)
3
12 reps
RPE 7.5
7
Standing Pullover (Cable)
3
12 reps
RPE 8
8
Bicep Curl (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
RPE 10
3
Underhand Lat Pulldown
3
12 reps
RPE 7.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8.5
6
Single Arm Row (Cable)
3
12 reps
RPE 7.5
7
Standing Pullover (Cable)
3
12 reps
RPE 8
8
Bicep Curl (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
RPE 10
3
Underhand Lat Pulldown
3
12 reps
RPE 7.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8.5
6
Single Arm Row (Cable)
3
12 reps
RPE 7.5
7
Standing Pullover (Cable)
3
12 reps
RPE 8
8
Bicep Curl (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
RPE 10
3
Underhand Lat Pulldown
3
12 reps
RPE 7.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8.5
6
Single Arm Row (Cable)
3
12 reps
RPE 7.5
7
Standing Pullover (Cable)
3
12 reps
RPE 8
8
Bicep Curl (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
RPE 10
3
Underhand Lat Pulldown
3
12 reps
RPE 7.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8.5
6
Single Arm Row (Cable)
3
12 reps
RPE 7.5
7
Standing Pullover (Cable)
3
12 reps
RPE 8
8
Bicep Curl (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
1
AMRAP
RPE 10
3
Underhand Lat Pulldown
3
12 reps
RPE 7.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 7.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8.5
6
Single Arm Row (Cable)
3
12 reps
RPE 7.5
7
Standing Pullover (Cable)
3
12 reps
RPE 8
8
Bicep Curl (Cable)
3
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Stiff Leg Deadlift
1
15 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
7
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
8
Hip Thrust (Barbell)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Stiff Leg Deadlift
1
15 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
7
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
8
Hip Thrust (Barbell)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Stiff Leg Deadlift
1
15 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
7
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
8
Hip Thrust (Barbell)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Stiff Leg Deadlift
1
15 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
7
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
8
Hip Thrust (Barbell)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Stiff Leg Deadlift
1
15 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
7
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
8
Hip Thrust (Barbell)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Stiff Leg Deadlift
1
15 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
7
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
8
Hip Thrust (Barbell)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Stiff Leg Deadlift
1
15 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
7
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
8
Hip Thrust (Barbell)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Stiff Leg Deadlift
1
15 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
7
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
8
Hip Thrust (Barbell)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Stiff Leg Deadlift
1
15 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
7
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
8
Hip Thrust (Barbell)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Stiff Leg Deadlift
1
15 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
7
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
8
Hip Thrust (Barbell)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Stiff Leg Deadlift
1
15 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
7
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
8
Hip Thrust (Barbell)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Stiff Leg Deadlift
1
15 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
7
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
8
Hip Thrust (Barbell)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Stiff Leg Deadlift
1
15 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
7
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
8
Hip Thrust (Barbell)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Stiff Leg Deadlift
1
15 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
7
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
8
Hip Thrust (Barbell)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Stiff Leg Deadlift
1
15 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
7
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
8
Hip Thrust (Barbell)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Stiff Leg Deadlift
1
15 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
7
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
8
Hip Thrust (Barbell)
2
12 reps
RPE 9
Week 1
1 / 16 Weeks
Day 3
1
Treadmill
1 Set
30 mins
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
@7
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@8
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
8
Rear Delt Fly (Cable)
3 Sets
12 Reps
@10
9
Chest Fly (Cable)
3 Sets
12 Reps
@9.5
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8.5
3
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@9
5
Lying Leg Curl
3 Sets
12 Reps
@9
6
Hip Abductor (Machine)
3 Sets
12 Reps
@7
7
Hip Adductor (Machine)
3 Sets
12 Reps
@7
8
Knee Raise (Captain's Chair)
3 Sets
15 Reps
@7
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
2
Overhead Press (Barbell)
4 Sets
8 Reps
@8
3
Dip (Weighted)
4 Sets
10 Reps
@8
4
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7.5
5
Single Arm Rear Delt Fly (Cable)
3 Sets
12 Reps
@7.5
6
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@7.5
7
Chest Fly (Cable)
3 Sets
12 Reps
@7.5
Day 5
1
Deadlift (Barbell)
3 Sets
5 Reps
@9.5
2
Pull-Up (Weighted)
1 Set
AMRAP
@10
3
Underhand Lat Pulldown
3 Sets
12 Reps
@7.5
4
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@7.5
5
Shrug (Dumbbell)
3 Sets
12 Reps
@8.5
6
Single Arm Row (Cable)
3 Sets
12 Reps
@7.5
7
Standing Pullover (Cable)
3 Sets
12 Reps
@8
8
Bicep Curl (Cable)
3 Sets
8 Reps
@10
Day 6
1
Squat (Barbell)
4 Sets
12 Reps
@9
2
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
3
Stiff Leg Deadlift
1 Set
15 Reps
@7.5
4
Leg Extension
3 Sets
12 Reps
@9
5
Lying Leg Curl
3 Sets
12 Reps
@9
6
Seated Calf Raise
3 Sets
12 Reps
@9
7
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@8
8
Hip Thrust (Barbell)
2 Sets
12 Reps
@9