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Karen's 4 day upper lower program hee hee

by Harrison V.

Program Description

Upper lower

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    100 minutes
  • Created
    Apr 30, 2025 11:23
  • Last Edited
    Jun 18, 2025 11:19

Summary

Karen's 4 Day Upper Lower Program is an 18-week journey designed to sculpt your physique through targeted strength training. With four sessions each week, you'll alternate between upper and lower body workouts, utilizing a mix of barbell, machine, and cable exercises to maximize muscle engagement. This program emphasizes progressive overload, ensuring you challenge yourself and see continuous gains. Get ready to build strength, enhance endurance, and transform your body with a structured approach that fits seamlessly into your fitness routine!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Chest Press (Machine)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Single Arm Iso Row
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Chest Press (Machine)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Single Arm Iso Row
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Chest Press (Machine)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Single Arm Iso Row
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Chest Press (Machine)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Single Arm Iso Row
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Chest Press (Machine)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Single Arm Iso Row
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Chest Press (Machine)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Single Arm Iso Row
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Chest Press (Machine)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Single Arm Iso Row
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Chest Press (Machine)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Single Arm Iso Row
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Chest Press (Machine)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Single Arm Iso Row
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Chest Press (Machine)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Single Arm Iso Row
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Chest Press (Machine)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Single Arm Iso Row
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Chest Press (Machine)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Single Arm Iso Row
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Chest Press (Machine)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Single Arm Iso Row
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Chest Press (Machine)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Single Arm Iso Row
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Chest Press (Machine)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Single Arm Iso Row
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Chest Press (Machine)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Single Arm Iso Row
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Chest Press (Machine)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Single Arm Iso Row
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Incline Chest Press (Machine)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Single Arm Iso Row
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Hip Thrust (Machine)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
3
15 reps
RPE 8.5
4
Leg Curl
3
12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
12 reps
RPE 8.5
6
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Hip Thrust (Machine)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
3
15 reps
RPE 8.5
4
Leg Curl
3
12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
12 reps
RPE 8.5
6
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Hip Thrust (Machine)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
3
15 reps
RPE 8.5
4
Leg Curl
3
12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
12 reps
RPE 8.5
6
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Hip Thrust (Machine)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
3
15 reps
RPE 8.5
4
Leg Curl
3
12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
12 reps
RPE 8.5
6
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Hip Thrust (Machine)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
3
15 reps
RPE 8.5
4
Leg Curl
3
12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
12 reps
RPE 8.5
6
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Hip Thrust (Machine)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
3
15 reps
RPE 8.5
4
Leg Curl
3
12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
12 reps
RPE 8.5
6
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Hip Thrust (Machine)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
3
15 reps
RPE 8.5
4
Leg Curl
3
12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
12 reps
RPE 8.5
6
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Hip Thrust (Machine)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
3
15 reps
RPE 8.5
4
Leg Curl
3
12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
12 reps
RPE 8.5
6
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Hip Thrust (Machine)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
3
15 reps
RPE 8.5
4
Leg Curl
3
12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
12 reps
RPE 8.5
6
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Hip Thrust (Machine)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
3
15 reps
RPE 8.5
4
Leg Curl
3
12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
12 reps
RPE 8.5
6
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Hip Thrust (Machine)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
3
15 reps
RPE 8.5
4
Leg Curl
3
12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
12 reps
RPE 8.5
6
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Hip Thrust (Machine)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
3
15 reps
RPE 8.5
4
Leg Curl
3
12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
12 reps
RPE 8.5
6
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Hip Thrust (Machine)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
3
15 reps
RPE 8.5
4
Leg Curl
3
12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
12 reps
RPE 8.5
6
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Hip Thrust (Machine)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
3
15 reps
RPE 8.5
4
Leg Curl
3
12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
12 reps
RPE 8.5
6
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Hip Thrust (Machine)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
3
15 reps
RPE 8.5
4
Leg Curl
3
12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
12 reps
RPE 8.5
6
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Hip Thrust (Machine)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
3
15 reps
RPE 8.5
4
Leg Curl
3
12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
12 reps
RPE 8.5
6
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Hip Thrust (Machine)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
3
15 reps
RPE 8.5
4
Leg Curl
3
12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
12 reps
RPE 8.5
6
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Hip Thrust (Machine)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
3
15 reps
RPE 8.5
4
Leg Curl
3
12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
12 reps
RPE 8.5
6
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
2
High Row
3
12 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Chest Supported Dumbbell Lateral Raises
2
15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
15 reps
RPE 8
6
Decline Crunch
3
15 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
2
High Row
3
12 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Chest Supported Dumbbell Lateral Raises
2
15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
15 reps
RPE 8
6
Decline Crunch
3
15 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
2
High Row
3
12 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Chest Supported Dumbbell Lateral Raises
2
15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
15 reps
RPE 8
6
Decline Crunch
3
15 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
2
High Row
3
12 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Chest Supported Dumbbell Lateral Raises
2
15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
15 reps
RPE 8
6
Decline Crunch
3
15 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
2
High Row
3
12 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Chest Supported Dumbbell Lateral Raises
2
15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
15 reps
RPE 8
6
Decline Crunch
3
15 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
2
High Row
3
12 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Chest Supported Dumbbell Lateral Raises
2
15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
15 reps
RPE 8
6
Decline Crunch
3
15 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
2
High Row
3
12 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Chest Supported Dumbbell Lateral Raises
2
15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
15 reps
RPE 8
6
Decline Crunch
3
15 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
2
High Row
3
12 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Chest Supported Dumbbell Lateral Raises
2
15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
15 reps
RPE 8
6
Decline Crunch
3
15 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
2
High Row
3
12 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Chest Supported Dumbbell Lateral Raises
2
15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
15 reps
RPE 8
6
Decline Crunch
3
15 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
2
High Row
3
12 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Chest Supported Dumbbell Lateral Raises
2
15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
15 reps
RPE 8
6
Decline Crunch
3
15 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
2
High Row
3
12 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Chest Supported Dumbbell Lateral Raises
2
15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
15 reps
RPE 8
6
Decline Crunch
3
15 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
2
High Row
3
12 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Chest Supported Dumbbell Lateral Raises
2
15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
15 reps
RPE 8
6
Decline Crunch
3
15 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
2
High Row
3
12 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Chest Supported Dumbbell Lateral Raises
2
15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
15 reps
RPE 8
6
Decline Crunch
3
15 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
2
High Row
3
12 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Chest Supported Dumbbell Lateral Raises
2
15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
15 reps
RPE 8
6
Decline Crunch
3
15 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
2
High Row
3
12 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Chest Supported Dumbbell Lateral Raises
2
15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
15 reps
RPE 8
6
Decline Crunch
3
15 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
2
High Row
3
12 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Chest Supported Dumbbell Lateral Raises
2
15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
15 reps
RPE 8
6
Decline Crunch
3
15 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
2
High Row
3
12 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Chest Supported Dumbbell Lateral Raises
2
15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
15 reps
RPE 8
6
Decline Crunch
3
15 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
2
High Row
3
12 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Chest Supported Dumbbell Lateral Raises
2
15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
15 reps
RPE 8
6
Decline Crunch
3
15 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
2
Hack Squat
2 Sets
1 Set
12 Reps
12 Reps
@8
@8.5
3
Leg Extension
3 Sets
15 Reps
@8.5
4
Hip Adductor (Machine)
3 Sets
15 Reps
@8.5
5
Standing Calf Raise
3 Sets
15 Reps
@8.5
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@8.5
2
Incline Chest Press (Machine)
3 Sets
12 Reps
@8.5
3
Seated Row (Cable)
3 Sets
12 Reps
@8.5
4
Single Arm Iso Row
3 Sets
12 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8.5
6
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@8
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
2
Hip Thrust (Machine)
3 Sets
15 Reps
@9
3
Leg Press (45 Degrees)
3 Sets
15 Reps
@8.5
4
Leg Curl
3 Sets
12 Reps
@8.5
5
Hip Abductor (Machine)
3 Sets
12 Reps
@8.5
6
Glute Kickback (Cable)
3 Sets
12 Reps
@8.5
Day 4
1
Wide Grip Lat Pulldown
3 Sets
12 Reps
@8.5
2
High Row
3 Sets
12 Reps
@8.5
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
4
Chest Supported Dumbbell Lateral Raises
2 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
2 Sets
15 Reps
@8
6
Decline Crunch
3 Sets
15 Reps
@8.5
7
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@8.5