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BoostcampPNG

L/U/R/L/U/R/R/

by Alex F.

Program Description

Strength and muscle gain

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 09, 2025 11:44
  • Last Edited
    Jun 18, 2025 09:39

Summary

Unlock your strength potential with the L/U/R/L/U/R/R/ program, a comprehensive 16-week journey designed for serious lifters. Committing just four days a week, you'll engage in a balanced mix of compound and isolation exercises targeting all major muscle groups. From intense leg days featuring Hack Squats and Hamstring Curls to upper body workouts with Bench Press and Lat Pulldowns, this program maximizes muscle growth and strength. Elevate your training and achieve your fitness goals with a structured approach that keeps you motivated every step of the way!
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
RPE 10
2
Hamstring Curl
3
RPE 10
3
Leg Extension
2
RPE 10
4
Hip Abductor (Machine)
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Seated Wide-Grip Row (Cable)
2
RPE 10
4
Incline Chest Press (Machine)
2
RPE 10
5
Lateral Raise (Cable)
3
RPE 10
6
Reverse Pec Deck
1
RPE 10
7
JM Press (Smith Machine)
2
RPE 10
8
Single Arm Tricep Extension (Cable)
2
RPE 10
9
Preacher Curl Machine
2
RPE 10
10
Hammer Curl (Cable)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 10
2
Hip Abductor (Machine)
2
RPE 10
3
Hack Squat
2
RPE 10
4
Hamstring Curl
2
RPE 10
5
Seated Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
RPE 10
2
Lat Pulldown
3
RPE 10
3
Bench Press (Barbell)
2
RPE 10
4
Single Arm Tricep Extension (Cable)
2
RPE 10
5
Incline Chest Press (Machine)
2
RPE 10
6
Seated Wide-Grip Row (Cable)
2
RPE 10
7
Reverse Pec Deck
3
RPE 10
8
Preacher Curl (Dumbbell)
2
RPE 10
9
Lateral Raise (Cable)
1
RPE 10
10
Forearm Curls
1
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Hack Squat
3 Sets
@10
2
Hamstring Curl
3 Sets
@10
3
Leg Extension
2 Sets
@10
4
Hip Abductor (Machine)
2 Sets
@10
5
Seated Calf Raise
3 Sets
@10
Day 2
1
Bench Press (Barbell)
2 Sets
@10
2
Lat Pulldown
3 Sets
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
@10
4
Incline Chest Press (Machine)
2 Sets
@10
5
Lateral Raise (Cable)
3 Sets
@10
6
Reverse Pec Deck
1 Set
@10
7
JM Press (Smith Machine)
2 Sets
@10
8
Single Arm Tricep Extension (Cable)
2 Sets
@10
9
Preacher Curl Machine
2 Sets
@10
10
Hammer Curl (Cable)
1 Set
@10
Day 3
1
Leg Extension
3 Sets
@10
2
Hip Abductor (Machine)
2 Sets
@10
3
Hack Squat
2 Sets
@10
4
Hamstring Curl
2 Sets
@10
5
Seated Calf Raise
3 Sets
@10
Day 4
1
JM Press (Smith Machine)
2 Sets
@10
2
Lat Pulldown
3 Sets
@10
3
Bench Press (Barbell)
2 Sets
@10
4
Single Arm Tricep Extension (Cable)
2 Sets
@10
5
Incline Chest Press (Machine)
2 Sets
@10
6
Seated Wide-Grip Row (Cable)
2 Sets
@10
7
Reverse Pec Deck
3 Sets
@10
8
Preacher Curl (Dumbbell)
2 Sets
@10
9
Lateral Raise (Cable)
1 Set
@10
10
Forearm Curls
1 Set
@10