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Upper/Lower 5 Day Split (Optimized)

by Ben Russell
1 athletes joined

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
    Jun 18, 2025 08:16

Summary

Unlock your strength potential with the Upper/Lower 5 Day Split (Optimized) program! Over 12 weeks, you'll engage in a balanced routine that targets both upper and lower body muscle groups, ensuring comprehensive development and recovery. Each week features five focused training days, utilizing a variety of machines and free weights to maximize your gains. Get ready to sculpt your physique and boost your performance with this expertly designed program tailored for dedicated lifters.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.7%
Front Delts
11%
Middle Delts
9.9%
Triceps
9.1%
Lats
8.7%
Chest
7.9%
Biceps
7.9%
Quadriceps
7.6%
Hamstrings
6.5%
Glutes
4.2%
Abs
3.9%
Rear Delts
3.8%
Calves
2.9%
Forearms
1.2%
Adductors
0.8%
Lower Back
0.6%
Abductors
0.3%
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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