Program Description
get jacked
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedJul 19, 2025 01:44
- Last EditedJul 23, 2025 09:54
Summary
Transform your physique with the 2x Upper Lower program, a structured 12-week training plan designed for serious lifters. Committed to four days a week, this program alternates between upper and lower body workouts, ensuring balanced strength development and muscle growth. Each session features a mix of compound lifts and targeted exercises, including barbell squats, bench presses, and supersets to maximize your time in the gym. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Lats
10.5%
Triceps
10.4%
Front Delts
9.5%
Upper Back
8.8%
Hamstrings
8.3%
Biceps
7.9%
Chest
7.9%
Middle Delts
7.3%
Quadriceps
7%
Glutes
5.7%
Abs
4.7%
Adductors
2.6%
Neck
2.2%
Calves
2.2%
Rear Delts
1.8%
Lower Back
1.8%
Forearms
0.9%
Abductors
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Squat (Barbell)
4
6-10 reps
RPE 10
2
Split Squat (Smith Machine)
2
8-12 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4B
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2
Split Squat (Smith Machine)
2
8-12 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4B
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2
Split Squat (Smith Machine)
2
8-12 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4B
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2
Split Squat (Smith Machine)
2
8-12 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4B
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2
Split Squat (Smith Machine)
2
8-12 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4B
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2
Split Squat (Smith Machine)
2
8-12 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4B
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2
Split Squat (Smith Machine)
2
8-12 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4B
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2
Split Squat (Smith Machine)
2
8-12 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4B
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2
Split Squat (Smith Machine)
2
8-12 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4B
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2
Split Squat (Smith Machine)
2
8-12 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4B
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2
Split Squat (Smith Machine)
2
8-12 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4B
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2
Split Squat (Smith Machine)
2
8-12 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
4B
Neck Curl
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3A
Hammer Curl
3
6-10 reps
RPE 10
3B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3A
Hammer Curl
3
6-10 reps
RPE 10
3B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3A
Hammer Curl
3
6-10 reps
RPE 10
3B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3A
Hammer Curl
3
6-10 reps
RPE 10
3B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3A
Hammer Curl
3
6-10 reps
RPE 10
3B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3A
Hammer Curl
3
6-10 reps
RPE 10
3B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3A
Hammer Curl
3
6-10 reps
RPE 10
3B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3A
Hammer Curl
3
6-10 reps
RPE 10
3B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3A
Hammer Curl
3
6-10 reps
RPE 10
3B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3A
Hammer Curl
3
6-10 reps
RPE 10
3B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3A
Hammer Curl
3
6-10 reps
RPE 10
3B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3A
Hammer Curl
3
6-10 reps
RPE 10
3B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
Cable Low Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
Cable Low Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
Cable Low Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
Cable Low Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
Cable Low Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
Cable Low Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
Cable Low Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
Cable Low Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
Cable Low Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
Cable Low Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
Cable Low Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
Cable Low Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)4 Sets
6-10 Reps
@10
2
Split Squat (Smith Machine)2 Sets
8-12 Reps
-
3A
Pull-Up (Weighted)3 Sets
6-10 Reps
@10
3B
Leg Curl3 Sets
8-12 Reps
@10
4A
Pullover (Dumbbell)3 Sets
8-12 Reps
@10
4B
Neck Curl3 Sets
10-20 Reps
@10
Day 2
1A
Bench Press (Barbell)3 Sets
5-8 Reps
@10
1B
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
@10
2A
Incline Curl (Dumbbell)3 Sets
6-12 Reps
@10
2B
Seated Overhead Press (Barbell)3 Sets
6-10 Reps
@10
3A
Tricep Extension (Cable)4 Sets
8-12 Reps
@10
3B
Lu Raise4 Sets
8-12 Reps
@10
3C
Abs Crunch (Machine)4 Sets
8-15 Reps
@10
Day 3
1A
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
@10
1B
Seated Calf Raise3 Sets
10-15 Reps
@10
2
Leg Press (45 Degrees)3 Sets
8-12 Reps
@10
3A
Hammer Curl3 Sets
6-10 Reps
@10
3B
Hip Adductor (Machine)2 Sets
8-12 Reps
@10
Day 4
1A
Incline Bench Press (Smith Machine)3 Sets
8-12 Reps
@10
1B
Cable Low Row3 Sets
8-12 Reps
@10
2A
Pull-Up (Neutral Grip, Weighted)3 Sets
6-10 Reps
@10
2B
Bench Press (Dumbbell)3 Sets
8-12 Reps
@10
3A
JM Press (Smith Machine)3 Sets
8-12 Reps
@10
3B
Preacher Curl (Dumbbell)3 Sets
8-12 Reps
@10
3C
Upright Row (Barbell)3 Sets
10-15 Reps
@10