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BoostcampPNG

Upper/Lower 5 Day Split (Optimized)

by Ben Russell

Program Description

Strength and hypertrophy focus

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 02, 2024 11:56
  • Last Edited
    Aug 08, 2024 06:18
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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
Incline Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
2
4-5 reps
7-8 reps
8-10 reps
RPE 10
RPE 8
RPE 9
3
Overhead Press (Machine)
1
1
1
4-5 reps
7-8 reps
8-10 reps
RPE 10
RPE 8
RPE 9
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
5-6 reps
8-10 reps
10-12 reps
RPE 10
RPE 9
RPE 9
7
Bicep Curl (Cable)
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
2
4-5 reps
7-8 reps
8-10 reps
RPE 10
RPE 8
RPE 9
3
Overhead Press (Machine)
1
1
1
4-5 reps
7-8 reps
8-10 reps
RPE 10
RPE 8
RPE 9
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
5-6 reps
8-10 reps
10-12 reps
RPE 10
RPE 9
RPE 9
7
Bicep Curl (Cable)
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
2
4-5 reps
7-8 reps
8-10 reps
RPE 10
RPE 8
RPE 9
3
Overhead Press (Machine)
1
1
1
4-5 reps
7-8 reps
8-10 reps
RPE 10
RPE 8
RPE 9
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
5-6 reps
8-10 reps
10-12 reps
RPE 10
RPE 9
RPE 9
7
Bicep Curl (Cable)
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
2
4-5 reps
7-8 reps
8-10 reps
RPE 10
RPE 8
RPE 9
3
Overhead Press (Machine)
1
1
1
4-5 reps
7-8 reps
8-10 reps
RPE 10
RPE 8
RPE 9
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
5-6 reps
8-10 reps
10-12 reps
RPE 10
RPE 9
RPE 9
7
Bicep Curl (Cable)
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
2
4-5 reps
7-8 reps
8-10 reps
RPE 10
RPE 8
RPE 9
3
Overhead Press (Machine)
1
1
1
4-5 reps
7-8 reps
8-10 reps
RPE 10
RPE 8
RPE 9
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
5-6 reps
8-10 reps
10-12 reps
RPE 10
RPE 9
RPE 9
7
Bicep Curl (Cable)
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
2
4-5 reps
7-8 reps
8-10 reps
RPE 10
RPE 8
RPE 9
3
Overhead Press (Machine)
1
1
1
4-5 reps
7-8 reps
8-10 reps
RPE 10
RPE 8
RPE 9
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
5-6 reps
8-10 reps
10-12 reps
RPE 10
RPE 9
RPE 9
7
Bicep Curl (Cable)
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
2
4-5 reps
7-8 reps
8-10 reps
RPE 10
RPE 8
RPE 9
3
Overhead Press (Machine)
1
1
1
4-5 reps
7-8 reps
8-10 reps
RPE 10
RPE 8
RPE 9
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
5-6 reps
8-10 reps
10-12 reps
RPE 10
RPE 9
RPE 9
7
Bicep Curl (Cable)
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
2
4-5 reps
7-8 reps
8-10 reps
RPE 10
RPE 8
RPE 9
3
Overhead Press (Machine)
1
1
1
4-5 reps
7-8 reps
8-10 reps
RPE 10
RPE 8
RPE 9
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
5-6 reps
8-10 reps
10-12 reps
RPE 10
RPE 9
RPE 9
7
Bicep Curl (Cable)
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
2
4-5 reps
7-8 reps
8-10 reps
RPE 10
RPE 8
RPE 9
3
Overhead Press (Machine)
1
1
1
4-5 reps
7-8 reps
8-10 reps
RPE 10
RPE 8
RPE 9
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
5-6 reps
8-10 reps
10-12 reps
RPE 10
RPE 9
RPE 9
7
Bicep Curl (Cable)
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
2
4-5 reps
7-8 reps
8-10 reps
RPE 10
RPE 8
RPE 9
3
Overhead Press (Machine)
1
1
1
4-5 reps
7-8 reps
8-10 reps
RPE 10
RPE 8
RPE 9
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
5-6 reps
8-10 reps
10-12 reps
RPE 10
RPE 9
RPE 9
7
Bicep Curl (Cable)
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
2
4-5 reps
7-8 reps
8-10 reps
RPE 10
RPE 8
RPE 9
3
Overhead Press (Machine)
1
1
1
4-5 reps
7-8 reps
8-10 reps
RPE 10
RPE 8
RPE 9
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
5-6 reps
8-10 reps
10-12 reps
RPE 10
RPE 9
RPE 9
7
Bicep Curl (Cable)
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
2
4-5 reps
7-8 reps
8-10 reps
RPE 10
RPE 8
RPE 9
3
Overhead Press (Machine)
1
1
1
4-5 reps
7-8 reps
8-10 reps
RPE 10
RPE 8
RPE 9
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
5-6 reps
8-10 reps
10-12 reps
RPE 10
RPE 9
RPE 9
7
Bicep Curl (Cable)
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-5 reps
6-8 reps
RPE 10
RPE 9
2
Good Morning (Hack Machine)
3
8-10 reps
RPE 9
3
Leg Press
1
1
1
4-5 reps
6-8 reps
8-10 reps
RPE 10
RPE 9
RPE 9
4
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Leg Curl
1
2
5-6 reps
10-12 reps
RPE 10
RPE 9
6
One Arm Lateral Raise (Cable)
1
3
8-10 reps
10-12 reps
RPE 10
RPE 9
7
Abs Crunch (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-5 reps
6-8 reps
RPE 10
RPE 9
2
Good Morning (Hack Machine)
3
8-10 reps
RPE 9
3
Leg Press
1
1
1
4-5 reps
6-8 reps
8-10 reps
RPE 10
RPE 9
RPE 9
4
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Leg Curl
1
2
5-6 reps
10-12 reps
RPE 10
RPE 9
6
One Arm Lateral Raise (Cable)
1
3
8-10 reps
10-12 reps
RPE 10
RPE 9
7
Abs Crunch (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-5 reps
6-8 reps
RPE 10
RPE 9
2
Good Morning (Hack Machine)
3
8-10 reps
RPE 9
3
Leg Press
1
1
1
4-5 reps
6-8 reps
8-10 reps
RPE 10
RPE 9
RPE 9
4
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Leg Curl
1
2
5-6 reps
10-12 reps
RPE 10
RPE 9
6
One Arm Lateral Raise (Cable)
1
3
8-10 reps
10-12 reps
RPE 10
RPE 9
7
Abs Crunch (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-5 reps
6-8 reps
RPE 10
RPE 9
2
Good Morning (Hack Machine)
3
8-10 reps
RPE 9
3
Leg Press
1
1
1
4-5 reps
6-8 reps
8-10 reps
RPE 10
RPE 9
RPE 9
4
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Leg Curl
1
2
5-6 reps
10-12 reps
RPE 10
RPE 9
6
One Arm Lateral Raise (Cable)
1
3
8-10 reps
10-12 reps
RPE 10
RPE 9
7
Abs Crunch (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-5 reps
6-8 reps
RPE 10
RPE 9
2
Good Morning (Hack Machine)
3
8-10 reps
RPE 9
3
Leg Press
1
1
1
4-5 reps
6-8 reps
8-10 reps
RPE 10
RPE 9
RPE 9
4
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Leg Curl
1
2
5-6 reps
10-12 reps
RPE 10
RPE 9
6
One Arm Lateral Raise (Cable)
1
3
8-10 reps
10-12 reps
RPE 10
RPE 9
7
Abs Crunch (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-5 reps
6-8 reps
RPE 10
RPE 9
2
Good Morning (Hack Machine)
3
8-10 reps
RPE 9
3
Leg Press
1
1
1
4-5 reps
6-8 reps
8-10 reps
RPE 10
RPE 9
RPE 9
4
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Leg Curl
1
2
5-6 reps
10-12 reps
RPE 10
RPE 9
6
One Arm Lateral Raise (Cable)
1
3
8-10 reps
10-12 reps
RPE 10
RPE 9
7
Abs Crunch (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-5 reps
6-8 reps
RPE 10
RPE 9
2
Good Morning (Hack Machine)
3
8-10 reps
RPE 9
3
Leg Press
1
1
1
4-5 reps
6-8 reps
8-10 reps
RPE 10
RPE 9
RPE 9
4
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Leg Curl
1
2
5-6 reps
10-12 reps
RPE 10
RPE 9
6
One Arm Lateral Raise (Cable)
1
3
8-10 reps
10-12 reps
RPE 10
RPE 9
7
Abs Crunch (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-5 reps
6-8 reps
RPE 10
RPE 9
2
Good Morning (Hack Machine)
3
8-10 reps
RPE 9
3
Leg Press
1
1
1
4-5 reps
6-8 reps
8-10 reps
RPE 10
RPE 9
RPE 9
4
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Leg Curl
1
2
5-6 reps
10-12 reps
RPE 10
RPE 9
6
One Arm Lateral Raise (Cable)
1
3
8-10 reps
10-12 reps
RPE 10
RPE 9
7
Abs Crunch (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-5 reps
6-8 reps
RPE 10
RPE 9
2
Good Morning (Hack Machine)
3
8-10 reps
RPE 9
3
Leg Press
1
1
1
4-5 reps
6-8 reps
8-10 reps
RPE 10
RPE 9
RPE 9
4
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Leg Curl
1
2
5-6 reps
10-12 reps
RPE 10
RPE 9
6
One Arm Lateral Raise (Cable)
1
3
8-10 reps
10-12 reps
RPE 10
RPE 9
7
Abs Crunch (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-5 reps
6-8 reps
RPE 10
RPE 9
2
Good Morning (Hack Machine)
3
8-10 reps
RPE 9
3
Leg Press
1
1
1
4-5 reps
6-8 reps
8-10 reps
RPE 10
RPE 9
RPE 9
4
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Leg Curl
1
2
5-6 reps
10-12 reps
RPE 10
RPE 9
6
One Arm Lateral Raise (Cable)
1
3
8-10 reps
10-12 reps
RPE 10
RPE 9
7
Abs Crunch (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-5 reps
6-8 reps
RPE 10
RPE 9
2
Good Morning (Hack Machine)
3
8-10 reps
RPE 9
3
Leg Press
1
1
1
4-5 reps
6-8 reps
8-10 reps
RPE 10
RPE 9
RPE 9
4
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Leg Curl
1
2
5-6 reps
10-12 reps
RPE 10
RPE 9
6
One Arm Lateral Raise (Cable)
1
3
8-10 reps
10-12 reps
RPE 10
RPE 9
7
Abs Crunch (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-5 reps
6-8 reps
RPE 10
RPE 9
2
Good Morning (Hack Machine)
3
8-10 reps
RPE 9
3
Leg Press
1
1
1
4-5 reps
6-8 reps
8-10 reps
RPE 10
RPE 9
RPE 9
4
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Leg Curl
1
2
5-6 reps
10-12 reps
RPE 10
RPE 9
6
One Arm Lateral Raise (Cable)
1
3
8-10 reps
10-12 reps
RPE 10
RPE 9
7
Abs Crunch (Machine)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
4-5 reps
6-8 reps
RPE 10
RPE 9
2
Single Arm Row (Dumbbell)
1
3
6-8 reps
8-10 reps
RPE 10
RPE 9
3
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
4
Pullover (Dumbbell)
3
5
Pec Fly (Dumbbell)
3
6
Chest Supported Rear Delt Fly (Dumbbell)
3
7
Rear Delt Fly (Cable)
1
2
8-10 reps
10-12 reps
RPE 10
RPE 9
8
Skull Crusher (Barbell)
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
9
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
4-5 reps
6-8 reps
RPE 10
RPE 9
2
Single Arm Row (Dumbbell)
1
3
6-8 reps
8-10 reps
RPE 10
RPE 9
3
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
6-8 reps
RPE 10
5
Cable Crossover
1
2
8-10 reps
12-15 reps
RPE 10
RPE 9
6
Rear Delt Fly (Cable)
1
2
8-10 reps
10-12 reps
RPE 10
RPE 9
7
Skull Crusher (Barbell)
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
4-5 reps
6-8 reps
RPE 10
RPE 9
2
Single Arm Row (Dumbbell)
1
3
6-8 reps
8-10 reps
RPE 10
RPE 9
3
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
6-8 reps
RPE 10
5
Cable Crossover
1
2
8-10 reps
12-15 reps
RPE 10
RPE 9
6
Rear Delt Fly (Cable)
1
2
8-10 reps
10-12 reps
RPE 10
RPE 9
7
Skull Crusher (Barbell)
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
4-5 reps
6-8 reps
RPE 10
RPE 9
2
Single Arm Row (Dumbbell)
1
3
6-8 reps
8-10 reps
RPE 10
RPE 9
3
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
6-8 reps
RPE 10
5
Cable Crossover
1
2
8-10 reps
12-15 reps
RPE 10
RPE 9
6
Rear Delt Fly (Cable)
1
2
8-10 reps
10-12 reps
RPE 10
RPE 9
7
Skull Crusher (Barbell)
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
4-5 reps
6-8 reps
RPE 10
RPE 9
2
Single Arm Row (Dumbbell)
1
3
6-8 reps
8-10 reps
RPE 10
RPE 9
3
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
6-8 reps
RPE 10
5
Cable Crossover
1
2
8-10 reps
12-15 reps
RPE 10
RPE 9
6
Rear Delt Fly (Cable)
1
2
8-10 reps
10-12 reps
RPE 10
RPE 9
7
Skull Crusher (Barbell)
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
4-5 reps
6-8 reps
RPE 10
RPE 9
2
Single Arm Row (Dumbbell)
1
3
6-8 reps
8-10 reps
RPE 10
RPE 9
3
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
6-8 reps
RPE 10
5
Cable Crossover
1
2
8-10 reps
12-15 reps
RPE 10
RPE 9
6
Rear Delt Fly (Cable)
1
2
8-10 reps
10-12 reps
RPE 10
RPE 9
7
Skull Crusher (Barbell)
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
4-5 reps
6-8 reps
RPE 10
RPE 9
2
Single Arm Row (Dumbbell)
1
3
6-8 reps
8-10 reps
RPE 10
RPE 9
3
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
6-8 reps
RPE 10
5
Cable Crossover
1
2
8-10 reps
12-15 reps
RPE 10
RPE 9
6
Rear Delt Fly (Cable)
1
2
8-10 reps
10-12 reps
RPE 10
RPE 9
7
Skull Crusher (Barbell)
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
4-5 reps
6-8 reps
RPE 10
RPE 9
2
Single Arm Row (Dumbbell)
1
3
6-8 reps
8-10 reps
RPE 10
RPE 9
3
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
6-8 reps
RPE 10
5
Cable Crossover
1
2
8-10 reps
12-15 reps
RPE 10
RPE 9
6
Rear Delt Fly (Cable)
1
2
8-10 reps
10-12 reps
RPE 10
RPE 9
7
Skull Crusher (Barbell)
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
4-5 reps
6-8 reps
RPE 10
RPE 9
2
Single Arm Row (Dumbbell)
1
3
6-8 reps
8-10 reps
RPE 10
RPE 9
3
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
6-8 reps
RPE 10
5
Cable Crossover
1
2
8-10 reps
12-15 reps
RPE 10
RPE 9
6
Rear Delt Fly (Cable)
1
2
8-10 reps
10-12 reps
RPE 10
RPE 9
7
Skull Crusher (Barbell)
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
4-5 reps
6-8 reps
RPE 10
RPE 9
2
Single Arm Row (Dumbbell)
1
3
6-8 reps
8-10 reps
RPE 10
RPE 9
3
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
6-8 reps
RPE 10
5
Cable Crossover
1
2
8-10 reps
12-15 reps
RPE 10
RPE 9
6
Rear Delt Fly (Cable)
1
2
8-10 reps
10-12 reps
RPE 10
RPE 9
7
Skull Crusher (Barbell)
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
4-5 reps
6-8 reps
RPE 10
RPE 9
2
Single Arm Row (Dumbbell)
1
3
6-8 reps
8-10 reps
RPE 10
RPE 9
3
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
6-8 reps
RPE 10
5
Cable Crossover
1
2
8-10 reps
12-15 reps
RPE 10
RPE 9
6
Rear Delt Fly (Cable)
1
2
8-10 reps
10-12 reps
RPE 10
RPE 9
7
Skull Crusher (Barbell)
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
4-5 reps
6-8 reps
RPE 10
RPE 9
2
Single Arm Row (Dumbbell)
1
3
6-8 reps
8-10 reps
RPE 10
RPE 9
3
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
6-8 reps
RPE 10
5
Cable Crossover
1
2
8-10 reps
12-15 reps
RPE 10
RPE 9
6
Rear Delt Fly (Cable)
1
2
8-10 reps
10-12 reps
RPE 10
RPE 9
7
Skull Crusher (Barbell)
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
8
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
4-5 reps
5-6 reps
RPE 10
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
3
Leg Extension
1
2
8-10 reps
10-12 reps
RPE 10
RPE 9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5A
Shrug (Barbell)
3
8-10 reps
RPE 9
5B
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 10
RPE 9
7
Plank
3
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
4-5 reps
5-6 reps
RPE 10
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
3
Leg Extension
1
2
8-10 reps
10-12 reps
RPE 10
RPE 9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5A
Shrug (Barbell)
3
8-10 reps
RPE 9
5B
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 10
RPE 9
7
Plank
3
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
4-5 reps
5-6 reps
RPE 10
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
3
Leg Extension
1
2
8-10 reps
10-12 reps
RPE 10
RPE 9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5A
Shrug (Barbell)
3
8-10 reps
RPE 9
5B
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 10
RPE 9
7
Plank
3
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
4-5 reps
5-6 reps
RPE 10
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
3
Leg Extension
1
2
8-10 reps
10-12 reps
RPE 10
RPE 9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5A
Shrug (Barbell)
3
8-10 reps
RPE 9
5B
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 10
RPE 9
7
Plank
3
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
4-5 reps
5-6 reps
RPE 10
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
3
Leg Extension
1
2
8-10 reps
10-12 reps
RPE 10
RPE 9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5A
Shrug (Barbell)
3
8-10 reps
RPE 9
5B
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 10
RPE 9
7
Plank
3
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
4-5 reps
5-6 reps
RPE 10
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
3
Leg Extension
1
2
8-10 reps
10-12 reps
RPE 10
RPE 9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5A
Shrug (Barbell)
3
8-10 reps
RPE 9
5B
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 10
RPE 9
7
Plank
3
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
4-5 reps
5-6 reps
RPE 10
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
3
Leg Extension
1
2
8-10 reps
10-12 reps
RPE 10
RPE 9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5A
Shrug (Barbell)
3
8-10 reps
RPE 9
5B
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 10
RPE 9
7
Plank
3
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
4-5 reps
5-6 reps
RPE 10
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
3
Leg Extension
1
2
8-10 reps
10-12 reps
RPE 10
RPE 9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5A
Shrug (Barbell)
3
8-10 reps
RPE 9
5B
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 10
RPE 9
7
Plank
3
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
4-5 reps
5-6 reps
RPE 10
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
3
Leg Extension
1
2
8-10 reps
10-12 reps
RPE 10
RPE 9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5A
Shrug (Barbell)
3
8-10 reps
RPE 9
5B
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 10
RPE 9
7
Plank
3
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
4-5 reps
5-6 reps
RPE 10
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
3
Leg Extension
1
2
8-10 reps
10-12 reps
RPE 10
RPE 9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5A
Shrug (Barbell)
3
8-10 reps
RPE 9
5B
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 10
RPE 9
7
Plank
3
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
4-5 reps
5-6 reps
RPE 10
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
3
Leg Extension
1
2
8-10 reps
10-12 reps
RPE 10
RPE 9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5A
Shrug (Barbell)
3
8-10 reps
RPE 9
5B
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 10
RPE 9
7
Plank
3
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
4-5 reps
5-6 reps
RPE 10
RPE 9
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
3
Leg Extension
1
2
8-10 reps
10-12 reps
RPE 10
RPE 9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5A
Shrug (Barbell)
3
8-10 reps
RPE 9
5B
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 10
RPE 9
7
Plank
3
1 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-6 reps
6-8 reps
RPE 10
RPE 9
2
T-Bar Row
1
2
4-5 reps
8-10 reps
RPE 10
RPE 9
3
Seated Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 9
4
Lat Pulldown
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
5
Lateral Raise (Cable)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 9
6
Pec Deck (Machine)
1
2
12-15 reps
12-15 reps
RPE 10
RPE 9
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
8
Bicep Curl (Machine)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-6 reps
6-8 reps
RPE 10
RPE 9
2
T-Bar Row
1
2
4-5 reps
8-10 reps
RPE 10
RPE 9
3
Seated Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 9
4
Lat Pulldown
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
5
Lateral Raise (Cable)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 9
6
Pec Deck (Machine)
1
2
12-15 reps
12-15 reps
RPE 10
RPE 9
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
8
Bicep Curl (Machine)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-6 reps
6-8 reps
RPE 10
RPE 9
2
T-Bar Row
1
2
4-5 reps
8-10 reps
RPE 10
RPE 9
3
Seated Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 9
4
Lat Pulldown
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
5
Lateral Raise (Cable)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 9
6
Pec Deck (Machine)
1
2
12-15 reps
12-15 reps
RPE 10
RPE 9
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
8
Bicep Curl (Machine)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-6 reps
6-8 reps
RPE 10
RPE 9
2
T-Bar Row
1
2
4-5 reps
8-10 reps
RPE 10
RPE 9
3
Seated Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 9
4
Lat Pulldown
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
5
Lateral Raise (Cable)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 9
6
Pec Deck (Machine)
1
2
12-15 reps
12-15 reps
RPE 10
RPE 9
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
8
Bicep Curl (Machine)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-6 reps
6-8 reps
RPE 10
RPE 9
2
T-Bar Row
1
2
4-5 reps
8-10 reps
RPE 10
RPE 9
3
Seated Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 9
4
Lat Pulldown
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
5
Lateral Raise (Cable)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 9
6
Pec Deck (Machine)
1
2
12-15 reps
12-15 reps
RPE 10
RPE 9
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
8
Bicep Curl (Machine)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-6 reps
6-8 reps
RPE 10
RPE 9
2
T-Bar Row
1
2
4-5 reps
8-10 reps
RPE 10
RPE 9
3
Seated Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 9
4
Lat Pulldown
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
5
Lateral Raise (Cable)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 9
6
Pec Deck (Machine)
1
2
12-15 reps
12-15 reps
RPE 10
RPE 9
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
8
Bicep Curl (Machine)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-6 reps
6-8 reps
RPE 10
RPE 9
2
T-Bar Row
1
2
4-5 reps
8-10 reps
RPE 10
RPE 9
3
Seated Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 9
4
Lat Pulldown
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
5
Lateral Raise (Cable)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 9
6
Pec Deck (Machine)
1
2
12-15 reps
12-15 reps
RPE 10
RPE 9
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
8
Bicep Curl (Machine)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-6 reps
6-8 reps
RPE 10
RPE 9
2
T-Bar Row
1
2
4-5 reps
8-10 reps
RPE 10
RPE 9
3
Seated Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 9
4
Lat Pulldown
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
5
Lateral Raise (Cable)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 9
6
Pec Deck (Machine)
1
2
12-15 reps
12-15 reps
RPE 10
RPE 9
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
8
Bicep Curl (Machine)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-6 reps
6-8 reps
RPE 10
RPE 9
2
T-Bar Row
1
2
4-5 reps
8-10 reps
RPE 10
RPE 9
3
Seated Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 9
4
Lat Pulldown
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
5
Lateral Raise (Cable)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 9
6
Pec Deck (Machine)
1
2
12-15 reps
12-15 reps
RPE 10
RPE 9
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
8
Bicep Curl (Machine)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-6 reps
6-8 reps
RPE 10
RPE 9
2
T-Bar Row
1
2
4-5 reps
8-10 reps
RPE 10
RPE 9
3
Seated Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 9
4
Lat Pulldown
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
5
Lateral Raise (Cable)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 9
6
Pec Deck (Machine)
1
2
12-15 reps
12-15 reps
RPE 10
RPE 9
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
8
Bicep Curl (Machine)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-6 reps
6-8 reps
RPE 10
RPE 9
2
T-Bar Row
1
2
4-5 reps
8-10 reps
RPE 10
RPE 9
3
Seated Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 9
4
Lat Pulldown
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
5
Lateral Raise (Cable)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 9
6
Pec Deck (Machine)
1
2
12-15 reps
12-15 reps
RPE 10
RPE 9
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
8
Bicep Curl (Machine)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-6 reps
6-8 reps
RPE 10
RPE 9
2
T-Bar Row
1
2
4-5 reps
8-10 reps
RPE 10
RPE 9
3
Seated Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 9
4
Lat Pulldown
1
2
5-6 reps
8-10 reps
RPE 10
RPE 9
5
Lateral Raise (Cable)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 9
6
Pec Deck (Machine)
1
2
12-15 reps
12-15 reps
RPE 10
RPE 9
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
8
Bicep Curl (Machine)
3
8-10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
2 Sets
4-5 Reps
7-8 Reps
8-10 Reps
@10
@8
@9
3
Overhead Press (Machine)
1 Set
1 Set
1 Set
4-5 Reps
7-8 Reps
8-10 Reps
@10
@8
@9
4
Pull-Up (Weighted)
3 Sets
6-8 Reps
@10
5
Face Pull
3 Sets
12-15 Reps
@9
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
5-6 Reps
8-10 Reps
10-12 Reps
@10
@9
@9
7
Bicep Curl (Cable)
1 Set
2 Sets
5-6 Reps
8-10 Reps
@10
@9
Day 2
1
Squat (Barbell)
1 Set
3 Sets
4-5 Reps
6-8 Reps
@10
@9
2
Good Morning (Hack Machine)
3 Sets
8-10 Reps
@9
3
Leg Press
1 Set
1 Set
1 Set
4-5 Reps
6-8 Reps
8-10 Reps
@10
@9
@9
4
Calf Raise (Leg Press)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Leg Curl
1 Set
2 Sets
5-6 Reps
10-12 Reps
@10
@9
6
One Arm Lateral Raise (Cable)
1 Set
3 Sets
8-10 Reps
10-12 Reps
@10
@9
7
Abs Crunch (Machine)
3 Sets
10-12 Reps
@9
Day 4
1
Trap Bar Deadlift
1 Set
2 Sets
4-5 Reps
5-6 Reps
@10
@9
2
Bulgarian Split Squat (Barbell)
3 Sets
8-10 Reps
@9
3
Leg Extension
1 Set
2 Sets
8-10 Reps
10-12 Reps
@10
@9
4
Lying Leg Curl
3 Sets
10-12 Reps
@9
5A
Shrug (Barbell)
3 Sets
8-10 Reps
@9
5B
Upright Row (Barbell)
3 Sets
8-10 Reps
@9
6
Seated Calf Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@10
@9
7
Plank
3 Sets
1 mins
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
5-6 Reps
6-8 Reps
@10
@9
2
T-Bar Row
1 Set
2 Sets
4-5 Reps
8-10 Reps
@10
@9
3
Seated Overhead Press (Barbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@10
@9
4
Lat Pulldown
1 Set
2 Sets
5-6 Reps
8-10 Reps
@10
@9
5
Lateral Raise (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@10
@9
6
Pec Deck (Machine)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@10
@9
7
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@9
8
Bicep Curl (Machine)
3 Sets
8-10 Reps
@9
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
4-5 Reps
6-8 Reps
@10
@9
2
Single Arm Row (Dumbbell)
1 Set
3 Sets
6-8 Reps
8-10 Reps
@10
@9
3
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@9
4
Pullover (Dumbbell)
3 Sets
5
Pec Fly (Dumbbell)
3 Sets
6
Chest Supported Rear Delt Fly (Dumbbell)
3 Sets
7
Rear Delt Fly (Cable)
1 Set
2 Sets
8-10 Reps
10-12 Reps
@10
@9
8
Skull Crusher (Barbell)
1 Set
2 Sets
5-6 Reps
8-10 Reps
@10
@9
9
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@9