Program Description
4 Day upper lower split, not complicated. Straight forward 15 week program, upper days are back and arm focused and lower days are quads and hamstrings focused
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length15 weeks
- Time Per Workout60 minutes
- CreatedNov 28, 2025 11:01
- Last EditedDec 21, 2025 01:26
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.4%
Quadriceps
10.7%
Hamstrings
10.6%
Lats
8.5%
Triceps
7.8%
Biceps
7.4%
Front Delts
7.2%
Glutes
7.1%
Middle Delts
6.6%
Abs
5.7%
Chest
5.4%
Calves
3.5%
Forearms
1.9%
Rear Delts
1.9%
Lower Back
1.5%
Adductors
1.4%
Cardio
0.9%
Abductors
0.7%
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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
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 9.5
2
Pec Deck (Machine)
2
5-9 reps
RPE 9.5
3
Lateral Raise (Cable)
2
5-9 reps
RPE 9.5
4
Shoulder Press (Machine)
1
5-9 reps
RPE 9.5
5
JM Press (Smith Machine)
1
5-9 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 9.5
7
Chest Supported Row (Machine)
2
5-9 reps
RPE 9.5
8
Wide Grip Lat Pulldown
2
5-9 reps
RPE 9.5
9
Seated Row (Cable)
1
5-9 reps
RPE 9.5
10
Preacher Curl (Barbell)
2
5-9 reps
RPE 9.5
11
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
RPE 9.5
2
Pec Deck (Machine)
2
5-9 reps
RPE 9.5
3
Lateral Raise (Cable)
2
5-9 reps
RPE 9.5
4
Shoulder Press (Machine)
1
5-9 reps
RPE 9.5
5
JM Press (Smith Machine)
1
5-9 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 9.5
7
Chest Supported Row (Machine)
2
5-9 reps
RPE 9.5
8
Wide Grip Lat Pulldown
2
5-9 reps
RPE 9.5
9
Seated Row (Cable)
1
5-9 reps
RPE 9.5
10
Preacher Curl (Barbell)
2
5-9 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 9.5
2
Preacher Curl (Machine)
2
5-9 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 10
4
Pec Deck (Machine)
2
5-9 reps
RPE 9.5
5
Lateral Raise (Cable)
2
5-9 reps
RPE 9.5
6
Shoulder Press (Machine)
1
5-9 reps
RPE 10
7
JM Press (Smith Machine)
1
5-9 reps
RPE 10
8A
Chest Supported Row (Machine)
2
5-9 reps
RPE 9.5
8B
Kelso Shrug (Chest Supported)
2
5-9 reps
RPE 9.5
9
Wide Grip Lat Pulldown
2
5-9 reps
RPE 9.5
10
Seated Row (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
2
Preacher Curl (Machine)
2
5-9 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 10
4
Pec Deck (Machine)
2
5-9 reps
RPE 10
5
Lateral Raise (Cable)
2
5-9 reps
RPE 10
6
Shoulder Press (Machine)
1
5-9 reps
RPE 10
7
JM Press (Smith Machine)
1
5-9 reps
RPE 10
8A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
8B
Kelso Shrug (Chest Supported)
2
5-9 reps
RPE 10
9
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
10
Seated Row (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
2
Preacher Curl (Machine)
2
5-9 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 10
4
Pec Deck (Machine)
2
5-9 reps
RPE 10
5
Lateral Raise (Cable)
2
5-9 reps
RPE 10
6
Shoulder Press (Machine)
1
5-9 reps
RPE 10
7
JM Press (Smith Machine)
1
5-9 reps
RPE 10
8A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
8B
Kelso Shrug (Chest Supported)
2
5-9 reps
RPE 10
9
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
10
Seated Row (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
2
Preacher Curl (Machine)
2
5-9 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 10
4
Pec Deck (Machine)
2
5-9 reps
RPE 10
5
Lateral Raise (Cable)
2
5-9 reps
RPE 10
6
Shoulder Press (Machine)
1
5-9 reps
RPE 10
7
JM Press (Smith Machine)
1
5-9 reps
RPE 10
8A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
8B
Kelso Shrug (Chest Supported)
2
5-9 reps
RPE 10
9
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
10
Seated Row (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
2
Preacher Curl (Machine)
2
5-9 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 10
4
Pec Deck (Machine)
2
5-9 reps
RPE 10
5
Lateral Raise (Cable)
2
5-9 reps
RPE 10
6
Shoulder Press (Machine)
1
5-9 reps
RPE 10
7
JM Press (Smith Machine)
1
5-9 reps
RPE 10
8A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
8B
Kelso Shrug (Chest Supported)
2
5-9 reps
RPE 10
9
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
10
Seated Row (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
2
Preacher Curl (Machine)
2
5-9 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 10
4
Pec Deck (Machine)
2
5-9 reps
RPE 10
5
Lateral Raise (Cable)
2
5-9 reps
RPE 10
6
Shoulder Press (Machine)
1
5-9 reps
RPE 10
7
JM Press (Smith Machine)
1
5-9 reps
RPE 10
8A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
8B
Kelso Shrug (Chest Supported)
2
5-9 reps
RPE 10
9
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
10
Seated Row (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
2
Preacher Curl (Machine)
2
5-9 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 10
4
Pec Deck (Machine)
2
5-9 reps
RPE 10
5
Lateral Raise (Cable)
2
5-9 reps
RPE 10
6
Shoulder Press (Machine)
1
5-9 reps
RPE 10
7
JM Press (Smith Machine)
1
5-9 reps
RPE 10
8A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
8B
Kelso Shrug (Chest Supported)
2
5-9 reps
RPE 10
9
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
10
Seated Row (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
2
Preacher Curl (Machine)
2
5-9 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 10
4
Pec Deck (Machine)
2
5-9 reps
RPE 10
5
Lateral Raise (Cable)
2
5-9 reps
RPE 10
6
Shoulder Press (Machine)
1
5-9 reps
RPE 10
7
JM Press (Smith Machine)
1
5-9 reps
RPE 10
8A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
8B
Kelso Shrug (Chest Supported)
2
5-9 reps
RPE 10
9
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
10
Seated Row (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
2
Preacher Curl (Machine)
2
5-9 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 10
4
Pec Deck (Machine)
2
5-9 reps
RPE 10
5
Lateral Raise (Cable)
2
5-9 reps
RPE 10
6
Shoulder Press (Machine)
1
5-9 reps
RPE 10
7
JM Press (Smith Machine)
1
5-9 reps
RPE 10
8A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
8B
Kelso Shrug (Chest Supported)
2
5-9 reps
RPE 10
9
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
10
Seated Row (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
2
Preacher Curl (Machine)
2
5-9 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 10
4
Pec Deck (Machine)
2
5-9 reps
RPE 10
5
Lateral Raise (Cable)
2
5-9 reps
RPE 10
6
Shoulder Press (Machine)
1
5-9 reps
RPE 10
7
JM Press (Smith Machine)
1
5-9 reps
RPE 10
8A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
8B
Kelso Shrug (Chest Supported)
2
5-9 reps
RPE 10
9
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
10
Seated Row (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
2
Preacher Curl (Machine)
2
5-9 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 10
4
Pec Deck (Machine)
2
5-9 reps
RPE 10
5
Lateral Raise (Cable)
2
5-9 reps
RPE 10
6
Shoulder Press (Machine)
1
5-9 reps
RPE 10
7
JM Press (Smith Machine)
1
5-9 reps
RPE 10
8A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
8B
Kelso Shrug (Chest Supported)
2
5-9 reps
RPE 10
9
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
10
Seated Row (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
2
Preacher Curl (Machine)
2
5-9 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 10
4
Pec Deck (Machine)
2
5-9 reps
RPE 10
5
Lateral Raise (Cable)
2
5-9 reps
RPE 10
6
Shoulder Press (Machine)
1
5-9 reps
RPE 10
7
JM Press (Smith Machine)
1
5-9 reps
RPE 10
8A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
8B
Kelso Shrug (Chest Supported)
2
5-9 reps
RPE 10
9
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
10
Seated Row (Cable)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
2
Preacher Curl (Machine)
2
5-9 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 10
4
Pec Deck (Machine)
2
5-9 reps
RPE 10
5
Lateral Raise (Cable)
2
5-9 reps
RPE 10
6
Shoulder Press (Machine)
1
5-9 reps
RPE 10
7
JM Press (Smith Machine)
1
5-9 reps
RPE 10
8A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
8B
Kelso Shrug (Chest Supported)
2
5-9 reps
RPE 10
9
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
10
Seated Row (Cable)
1
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 9.5
2
Squat (Smith Machine)
2
5-9 reps
RPE 9.5
3
Leg Extension
2
5-9 reps
RPE 9.5
4
Leg Curl
2
5-9 reps
RPE 9.5
5
Leg Press
2
5-9 reps
RPE 9.5
6
Cable Crunch
2
5-9 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 9.5
2
Squat (Smith Machine)
2
5-9 reps
RPE 9.5
3
Leg Extension
2
5-9 reps
RPE 9.5
4
Leg Curl
2
5-9 reps
RPE 9.5
5
Leg Press
2
5-9 reps
RPE 9.5
6
Cable Crunch
2
5-9 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 9.5
2
Leg Curl
2
5-9 reps
RPE 9.5
3
Squat (Smith Machine)
2
5-9 reps
RPE 9.5
4
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 9.5
5
Leg Extension
2
5-9 reps
RPE 9.5
6
Leg Press
3
5-9 reps
RPE 9.5
7
Cable Crunch
2
5-9 reps
RPE 9.5
8
Stair Climber
1
10 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 10
2
Squat (Smith Machine)
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Leg Press
2
5-9 reps
RPE 10
6
Stiff Leg Deadlift
2
5-9 reps
RPE 10
7
Cable Crunch
2
5-9 reps
RPE 10
8
Lateral Raise (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 10
2
Squat (Smith Machine)
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Leg Press
2
5-9 reps
RPE 10
6
Stiff Leg Deadlift
2
5-9 reps
RPE 10
7
Cable Crunch
2
5-9 reps
RPE 10
8
Lateral Raise (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 10
2
Squat (Smith Machine)
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Leg Press
2
5-9 reps
RPE 10
6
Stiff Leg Deadlift
2
5-9 reps
RPE 10
7
Cable Crunch
2
5-9 reps
RPE 10
8
Lateral Raise (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 10
2
Squat (Smith Machine)
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Leg Press
2
5-9 reps
RPE 10
6
Stiff Leg Deadlift
2
5-9 reps
RPE 10
7
Cable Crunch
2
5-9 reps
RPE 10
8
Lateral Raise (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 10
2
Squat (Smith Machine)
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Leg Press
2
5-9 reps
RPE 10
6
Stiff Leg Deadlift
2
5-9 reps
RPE 10
7
Cable Crunch
2
5-9 reps
RPE 10
8
Lateral Raise (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 10
2
Squat (Smith Machine)
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Leg Press
2
5-9 reps
RPE 10
6
Stiff Leg Deadlift
2
5-9 reps
RPE 10
7
Cable Crunch
2
5-9 reps
RPE 10
8
Lateral Raise (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 10
2
Squat (Smith Machine)
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Leg Press
2
5-9 reps
RPE 10
6
Stiff Leg Deadlift
2
5-9 reps
RPE 10
7
Cable Crunch
2
5-9 reps
RPE 10
8
Lateral Raise (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 10
2
Squat (Smith Machine)
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Leg Press
2
5-9 reps
RPE 10
6
Stiff Leg Deadlift
2
5-9 reps
RPE 10
7
Cable Crunch
2
5-9 reps
RPE 10
8
Lateral Raise (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 10
2
Squat (Smith Machine)
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Leg Press
2
5-9 reps
RPE 10
6
Stiff Leg Deadlift
2
5-9 reps
RPE 10
7
Cable Crunch
2
5-9 reps
RPE 10
8
Lateral Raise (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 10
2
Squat (Smith Machine)
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Leg Press
2
5-9 reps
RPE 10
6
Stiff Leg Deadlift
2
5-9 reps
RPE 10
7
Cable Crunch
2
5-9 reps
RPE 10
8
Lateral Raise (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 10
2
Squat (Smith Machine)
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Leg Press
2
5-9 reps
RPE 10
6
Stiff Leg Deadlift
2
5-9 reps
RPE 10
7
Cable Crunch
2
5-9 reps
RPE 10
8
Lateral Raise (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 10
2
Squat (Smith Machine)
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Leg Press
2
5-9 reps
RPE 10
6
Stiff Leg Deadlift
2
5-9 reps
RPE 10
7
Cable Crunch
2
5-9 reps
RPE 10
8
Lateral Raise (Cable)
2
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-9 reps
RPE 9.5
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 9.5
3
Seated Row (Cable)
1
5-9 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 9.5
5
Pec Deck (Machine)
2
5-9 reps
RPE 9.5
6
Shoulder Press (Machine)
1
5-9 reps
RPE 9.5
7
Lateral Raise (Cable)
2
5-9 reps
RPE 9.5
8
Single Arm Tricep Extension (Cable)
1
1
5-5 reps
5-9 reps
RPE 9.5
RPE 9.5
9
JM Press (Smith Machine)
1
5-9 reps
RPE 9.5
10
Preacher Curl (Barbell)
2
5-9 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-9 reps
RPE 9.5
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 9.5
3
Seated Row (Cable)
1
5-9 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 9.5
5
Pec Deck (Machine)
2
5-9 reps
RPE 9.5
6
Shoulder Press (Machine)
1
5-9 reps
RPE 9.5
7
Lateral Raise (Cable)
2
5-9 reps
RPE 9.5
8
Single Arm Tricep Extension (Cable)
1
1
5-5 reps
5-9 reps
RPE 9.5
RPE 9.5
9
JM Press (Smith Machine)
1
5-9 reps
RPE 9.5
10
Preacher Curl (Barbell)
2
5-9 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
2
5-9 reps
RPE 9.5
1B
Kelso Shrug (Chest Supported)
2
5-9 reps
RPE 9.5
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 9.5
3
Seated Row (Cable)
1
5-9 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 10
5
Pec Deck (Machine)
2
5-9 reps
RPE 9.5
6
Shoulder Press (Machine)
1
5-9 reps
RPE 10
7
Lateral Raise (Cable)
2
5-9 reps
RPE 9.5
8
Single Arm Tricep Extension (Cable)
1
1
5-5 reps
5-9 reps
RPE 9.5
RPE 9.5
9
JM Press (Smith Machine)
1
5-9 reps
RPE 10
10
Preacher Curl (Barbell)
2
5-9 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
1B
Kelso Shrug (Chest Supported)
2
5-9 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
3
Seated Row (Cable)
1
5-9 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 10
5
Pec Deck (Machine)
2
5-9 reps
RPE 10
6
Shoulder Press (Machine)
1
5-9 reps
RPE 10
7
Lateral Raise (Cable)
2
5-9 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-5 reps
5-9 reps
RPE 10
RPE 10
9
JM Press (Smith Machine)
1
5-9 reps
RPE 10
10
Preacher Curl (Machine)
2
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
1B
Kelso Shrug (Chest Supported)
2
5-9 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
3
Seated Row (Cable)
1
5-9 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 10
5
Pec Deck (Machine)
2
5-9 reps
RPE 10
6
Shoulder Press (Machine)
1
5-9 reps
RPE 10
7
Lateral Raise (Cable)
2
5-9 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-5 reps
5-9 reps
RPE 10
RPE 10
9
JM Press (Smith Machine)
1
5-9 reps
RPE 10
10
Preacher Curl (Machine)
2
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
1B
Kelso Shrug (Chest Supported)
2
5-9 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
3
Seated Row (Cable)
1
5-9 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 10
5
Pec Deck (Machine)
2
5-9 reps
RPE 10
6
Shoulder Press (Machine)
1
5-9 reps
RPE 10
7
Lateral Raise (Cable)
2
5-9 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-5 reps
5-9 reps
RPE 10
RPE 10
9
JM Press (Smith Machine)
1
5-9 reps
RPE 10
10
Preacher Curl (Machine)
2
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
1B
Kelso Shrug (Chest Supported)
2
5-9 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
3
Seated Row (Cable)
1
5-9 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 10
5
Pec Deck (Machine)
2
5-9 reps
RPE 10
6
Shoulder Press (Machine)
1
5-9 reps
RPE 10
7
Lateral Raise (Cable)
2
5-9 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-5 reps
5-9 reps
RPE 10
RPE 10
9
JM Press (Smith Machine)
1
5-9 reps
RPE 10
10
Preacher Curl (Machine)
2
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
1B
Kelso Shrug (Chest Supported)
2
5-9 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
3
Seated Row (Cable)
1
5-9 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 10
5
Pec Deck (Machine)
2
5-9 reps
RPE 10
6
Shoulder Press (Machine)
1
5-9 reps
RPE 10
7
Lateral Raise (Cable)
2
5-9 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-5 reps
5-9 reps
RPE 10
RPE 10
9
JM Press (Smith Machine)
1
5-9 reps
RPE 10
10
Preacher Curl (Machine)
2
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
1B
Kelso Shrug (Chest Supported)
2
5-9 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
3
Seated Row (Cable)
1
5-9 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 10
5
Pec Deck (Machine)
2
5-9 reps
RPE 10
6
Shoulder Press (Machine)
1
5-9 reps
RPE 10
7
Lateral Raise (Cable)
2
5-9 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-5 reps
5-9 reps
RPE 10
RPE 10
9
JM Press (Smith Machine)
1
5-9 reps
RPE 10
10
Preacher Curl (Machine)
2
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
1B
Kelso Shrug (Chest Supported)
2
5-9 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
3
Seated Row (Cable)
1
5-9 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 10
5
Pec Deck (Machine)
2
5-9 reps
RPE 10
6
Shoulder Press (Machine)
1
5-9 reps
RPE 10
7
Lateral Raise (Cable)
2
5-9 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-5 reps
5-9 reps
RPE 10
RPE 10
9
JM Press (Smith Machine)
1
5-9 reps
RPE 10
10
Preacher Curl (Machine)
2
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
1B
Kelso Shrug (Chest Supported)
2
5-9 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
3
Seated Row (Cable)
1
5-9 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 10
5
Pec Deck (Machine)
2
5-9 reps
RPE 10
6
Shoulder Press (Machine)
1
5-9 reps
RPE 10
7
Lateral Raise (Cable)
2
5-9 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-5 reps
5-9 reps
RPE 10
RPE 10
9
JM Press (Smith Machine)
1
5-9 reps
RPE 10
10
Preacher Curl (Machine)
2
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
1B
Kelso Shrug (Chest Supported)
2
5-9 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
3
Seated Row (Cable)
1
5-9 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 10
5
Pec Deck (Machine)
2
5-9 reps
RPE 10
6
Shoulder Press (Machine)
1
5-9 reps
RPE 10
7
Lateral Raise (Cable)
2
5-9 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-5 reps
5-9 reps
RPE 10
RPE 10
9
JM Press (Smith Machine)
1
5-9 reps
RPE 10
10
Preacher Curl (Machine)
2
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
1B
Kelso Shrug (Chest Supported)
2
5-9 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
3
Seated Row (Cable)
1
5-9 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 10
5
Pec Deck (Machine)
2
5-9 reps
RPE 10
6
Shoulder Press (Machine)
1
5-9 reps
RPE 10
7
Lateral Raise (Cable)
2
5-9 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-5 reps
5-9 reps
RPE 10
RPE 10
9
JM Press (Smith Machine)
1
5-9 reps
RPE 10
10
Preacher Curl (Machine)
2
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
1B
Kelso Shrug (Chest Supported)
2
5-9 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
3
Seated Row (Cable)
1
5-9 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 10
5
Pec Deck (Machine)
2
5-9 reps
RPE 10
6
Shoulder Press (Machine)
1
5-9 reps
RPE 10
7
Lateral Raise (Cable)
2
5-9 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-5 reps
5-9 reps
RPE 10
RPE 10
9
JM Press (Smith Machine)
1
5-9 reps
RPE 10
10
Preacher Curl (Machine)
2
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
1B
Kelso Shrug (Chest Supported)
2
5-9 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
3
Seated Row (Cable)
1
5-9 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
5-9 reps
RPE 10
5
Pec Deck (Machine)
2
5-9 reps
RPE 10
6
Shoulder Press (Machine)
1
5-9 reps
RPE 10
7
Lateral Raise (Cable)
2
5-9 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-5 reps
5-9 reps
RPE 10
RPE 10
9
JM Press (Smith Machine)
1
5-9 reps
RPE 10
10
Preacher Curl (Machine)
2
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 9.5
2
Squat (Smith Machine)
2
5-9 reps
RPE 9.5
3
Leg Extension
2
5-9 reps
RPE 9.5
4
Leg Curl
2
5-9 reps
RPE 9.5
5
Leg Press
2
5-9 reps
RPE 9.5
6
Cable Crunch
2
5-9 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 9.5
2
Squat (Smith Machine)
2
5-9 reps
RPE 9.5
3
Leg Extension
2
5-9 reps
RPE 9.5
4
Leg Curl
2
5-9 reps
RPE 9.5
5
Leg Press
2
5-9 reps
RPE 9.5
6
Cable Crunch
2
5-9 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 9.5
2
Squat (Smith Machine)
2
5-9 reps
RPE 9.5
3
Leg Extension
2
5-9 reps
RPE 9.5
4
Leg Curl
2
5-9 reps
RPE 9.5
5
Leg Press
2
5-9 reps
RPE 9.5
6
Cable Crunch
2
5-9 reps
RPE 9.5
7
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 10
2
Squat (Smith Machine)
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Leg Press
2
5-9 reps
RPE 10
6
Stiff Leg Deadlift
2
5-9 reps
RPE 10
7
Cable Crunch
2
5-9 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 10
2
Squat (Smith Machine)
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Leg Press
2
5-9 reps
RPE 10
6
Stiff Leg Deadlift
2
5-9 reps
RPE 10
7
Cable Crunch
2
5-9 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 10
2
Squat (Smith Machine)
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Leg Press
2
5-9 reps
RPE 10
6
Stiff Leg Deadlift
2
5-9 reps
RPE 10
7
Cable Crunch
2
5-9 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 10
2
Squat (Smith Machine)
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Leg Press
2
5-9 reps
RPE 10
6
Stiff Leg Deadlift
2
5-9 reps
RPE 10
7
Cable Crunch
2
5-9 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 10
2
Squat (Smith Machine)
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Leg Press
2
5-9 reps
RPE 10
6
Stiff Leg Deadlift
2
5-9 reps
RPE 10
7
Cable Crunch
2
5-9 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 10
2
Squat (Smith Machine)
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Leg Press
2
5-9 reps
RPE 10
6
Stiff Leg Deadlift
2
5-9 reps
RPE 10
7
Cable Crunch
2
5-9 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 10
2
Squat (Smith Machine)
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Leg Press
2
5-9 reps
RPE 10
6
Stiff Leg Deadlift
2
5-9 reps
RPE 10
7
Cable Crunch
2
5-9 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 10
2
Squat (Smith Machine)
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Leg Press
2
5-9 reps
RPE 10
6
Stiff Leg Deadlift
2
5-9 reps
RPE 10
7
Cable Crunch
2
5-9 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 10
2
Squat (Smith Machine)
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Leg Press
2
5-9 reps
RPE 10
6
Stiff Leg Deadlift
2
5-9 reps
RPE 10
7
Cable Crunch
2
5-9 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 10
2
Squat (Smith Machine)
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Leg Press
2
5-9 reps
RPE 10
6
Stiff Leg Deadlift
2
5-9 reps
RPE 10
7
Cable Crunch
2
5-9 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 10
2
Squat (Smith Machine)
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Leg Press
2
5-9 reps
RPE 10
6
Stiff Leg Deadlift
2
5-9 reps
RPE 10
7
Cable Crunch
2
5-9 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
RPE 10
2
Squat (Smith Machine)
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Leg Press
2
5-9 reps
RPE 10
6
Stiff Leg Deadlift
2
5-9 reps
RPE 10
7
Cable Crunch
2
5-9 reps
RPE 10
8
Stair Climber
1
10 mins
-
Week 1
1 / 15 Weeks
Day 2
1
Standing Calf Raise2 Sets
5-9 Reps
@9.5
2
Squat (Smith Machine)2 Sets
5-9 Reps
@9.5
3
Leg Extension2 Sets
5-9 Reps
@9.5
4
Leg Curl2 Sets
5-9 Reps
@9.5
5
Leg Press2 Sets
5-9 Reps
@9.5
6
Cable Crunch2 Sets
5-9 Reps
@9.5
Day 4
1
Standing Calf Raise2 Sets
5-9 Reps
@9.5
2
Squat (Smith Machine)2 Sets
5-9 Reps
@9.5
3
Leg Extension2 Sets
5-9 Reps
@9.5
4
Leg Curl2 Sets
5-9 Reps
@9.5
5
Leg Press2 Sets
5-9 Reps
@9.5
6
Cable Crunch2 Sets
5-9 Reps
@9.5
Day 3
1
Chest Supported Row (Machine)2 Sets
5-9 Reps
@9.5
2
Wide Grip Lat Pulldown2 Sets
5-9 Reps
@9.5
3
Seated Row (Cable)1 Set
5-9 Reps
@9.5
4
Incline Bench Press (Dumbbell)1 Set
5-9 Reps
@9.5
5
Pec Deck (Machine)2 Sets
5-9 Reps
@9.5
6
Shoulder Press (Machine)1 Set
5-9 Reps
@9.5
7
Lateral Raise (Cable)2 Sets
5-9 Reps
@9.5
8
Single Arm Tricep Extension (Cable)1 Set
1 Set
5-5 Reps
5-9 Reps
@9.5
@9.5
9
JM Press (Smith Machine)1 Set
5-9 Reps
@9.5
10
Preacher Curl (Barbell)2 Sets
5-9 Reps
@9.5
Day 1
1
Incline Bench Press (Dumbbell)2 Sets
5-9 Reps
@9.5
2
Pec Deck (Machine)2 Sets
5-9 Reps
@9.5
3
Lateral Raise (Cable)2 Sets
5-9 Reps
@9.5
4
Shoulder Press (Machine)1 Set
5-9 Reps
@9.5
5
JM Press (Smith Machine)1 Set
5-9 Reps
@9.5
6
Single Arm Tricep Extension (Cable)2 Sets
5-9 Reps
@9.5
7
Chest Supported Row (Machine)2 Sets
5-9 Reps
@9.5
8
Wide Grip Lat Pulldown2 Sets
5-9 Reps
@9.5
9
Seated Row (Cable)1 Set
5-9 Reps
@9.5
10
Preacher Curl (Barbell)2 Sets
5-9 Reps
@9.5
11
Treadmill1 Set
10 mins
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