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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
    May 03, 2025 12:17
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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