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BoostcampPNG

4 day Upper Lower - Daily Undulating Periodization

by Daniel Khripunov

Program Description

The purpose of this program is to build muscle and some strength while keeping the integrity of your joints.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 01, 2025 09:43
  • Last Edited
    Oct 01, 2025 10:05
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Biceps
11.9%
Upper Back
10.9%
Front Delts
10.1%
Middle Delts
10.1%
Lats
8.1%
Rear Delts
6.1%
Abs
5.9%
Chest
5.1%
Hamstrings
4.9%
Quadriceps
3.8%
Calves
3.8%
Glutes
3%
Forearms
2%
Lower Back
1.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
5-10 reps
RPE 10
1B
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
2A
Seated Military Press (Smith Machine)
4
5-10 reps
RPE 10
2B
Chin-Up (Weighted)
4
5-10 reps
RPE 10
3A
Preacher Curl (EZ Bar)
4
5-12 reps
RPE 10
3B
JM Press (Smith Machine)
1
5-12 reps
RPE 10
4A
Hammer Curl (Dumbbell)
4
5-12 reps
RPE 10
4B
Overhead Extension (EZ Bar)
4
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
5-10 reps
RPE 10
1B
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
2A
Seated Military Press (Smith Machine)
4
5-10 reps
RPE 10
2B
Chin-Up (Weighted)
4
5-10 reps
RPE 10
3A
Preacher Curl (EZ Bar)
4
5-12 reps
RPE 10
3B
JM Press (Smith Machine)
1
5-12 reps
RPE 10
4A
Hammer Curl (Dumbbell)
4
5-12 reps
RPE 10
4B
Overhead Extension (EZ Bar)
4
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
5-10 reps
RPE 10
1B
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
2A
Seated Military Press (Smith Machine)
4
5-10 reps
RPE 10
2B
Chin-Up (Weighted)
4
5-10 reps
RPE 10
3A
Preacher Curl (EZ Bar)
4
5-12 reps
RPE 10
3B
JM Press (Smith Machine)
1
5-12 reps
RPE 10
4A
Hammer Curl (Dumbbell)
4
5-12 reps
RPE 10
4B
Overhead Extension (EZ Bar)
4
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
5-10 reps
RPE 10
1B
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
2A
Seated Military Press (Smith Machine)
4
5-10 reps
RPE 10
2B
Chin-Up (Weighted)
4
5-10 reps
RPE 10
3A
Preacher Curl (EZ Bar)
4
5-12 reps
RPE 10
3B
JM Press (Smith Machine)
1
5-12 reps
RPE 10
4A
Hammer Curl (Dumbbell)
4
5-12 reps
RPE 10
4B
Overhead Extension (EZ Bar)
4
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
5-10 reps
RPE 10
1B
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
2A
Seated Military Press (Smith Machine)
4
5-10 reps
RPE 10
2B
Chin-Up (Weighted)
4
5-10 reps
RPE 10
3A
Preacher Curl (EZ Bar)
4
5-12 reps
RPE 10
3B
JM Press (Smith Machine)
1
5-12 reps
RPE 10
4A
Hammer Curl (Dumbbell)
4
5-12 reps
RPE 10
4B
Overhead Extension (EZ Bar)
4
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
5-10 reps
RPE 10
1B
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
2A
Seated Military Press (Smith Machine)
4
5-10 reps
RPE 10
2B
Chin-Up (Weighted)
4
5-10 reps
RPE 10
3A
Preacher Curl (EZ Bar)
4
5-12 reps
RPE 10
3B
JM Press (Smith Machine)
1
5-12 reps
RPE 10
4A
Hammer Curl (Dumbbell)
4
5-12 reps
RPE 10
4B
Overhead Extension (EZ Bar)
4
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
5-10 reps
RPE 10
1B
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
2A
Seated Military Press (Smith Machine)
4
5-10 reps
RPE 10
2B
Chin-Up (Weighted)
4
5-10 reps
RPE 10
3A
Preacher Curl (EZ Bar)
4
5-12 reps
RPE 10
3B
JM Press (Smith Machine)
1
5-12 reps
RPE 10
4A
Hammer Curl (Dumbbell)
4
5-12 reps
RPE 10
4B
Overhead Extension (EZ Bar)
4
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
5-10 reps
RPE 10
1B
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
2A
Seated Military Press (Smith Machine)
4
5-10 reps
RPE 10
2B
Chin-Up (Weighted)
4
5-10 reps
RPE 10
3A
Preacher Curl (EZ Bar)
4
5-12 reps
RPE 10
3B
JM Press (Smith Machine)
1
5-12 reps
RPE 10
4A
Hammer Curl (Dumbbell)
4
5-12 reps
RPE 10
4B
Overhead Extension (EZ Bar)
4
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
5-10 reps
RPE 10
1B
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
2A
Seated Military Press (Smith Machine)
4
5-10 reps
RPE 10
2B
Chin-Up (Weighted)
4
5-10 reps
RPE 10
3A
Preacher Curl (EZ Bar)
4
5-12 reps
RPE 10
3B
JM Press (Smith Machine)
1
5-12 reps
RPE 10
4A
Hammer Curl (Dumbbell)
4
5-12 reps
RPE 10
4B
Overhead Extension (EZ Bar)
4
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
5-10 reps
RPE 10
1B
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
2A
Seated Military Press (Smith Machine)
4
5-10 reps
RPE 10
2B
Chin-Up (Weighted)
4
5-10 reps
RPE 10
3A
Preacher Curl (EZ Bar)
4
5-12 reps
RPE 10
3B
JM Press (Smith Machine)
1
5-12 reps
RPE 10
4A
Hammer Curl (Dumbbell)
4
5-12 reps
RPE 10
4B
Overhead Extension (EZ Bar)
4
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
5-10 reps
RPE 10
1B
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
2A
Seated Military Press (Smith Machine)
4
5-10 reps
RPE 10
2B
Chin-Up (Weighted)
4
5-10 reps
RPE 10
3A
Preacher Curl (EZ Bar)
4
5-12 reps
RPE 10
3B
JM Press (Smith Machine)
1
5-12 reps
RPE 10
4A
Hammer Curl (Dumbbell)
4
5-12 reps
RPE 10
4B
Overhead Extension (EZ Bar)
4
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
5-10 reps
RPE 10
1B
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
2A
Seated Military Press (Smith Machine)
4
5-10 reps
RPE 10
2B
Chin-Up (Weighted)
4
5-10 reps
RPE 10
3A
Preacher Curl (EZ Bar)
4
5-12 reps
RPE 10
3B
JM Press (Smith Machine)
1
5-12 reps
RPE 10
4A
Hammer Curl (Dumbbell)
4
5-12 reps
RPE 10
4B
Overhead Extension (EZ Bar)
4
5-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 10
2
Seated Hamstring Curl
3
5-10 reps
RPE 10
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Abs Crunch (Machine)
3
6-12 reps
RPE 10
5
Lateral Raise (Machine)
4
6-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
4
6-12 reps
RPE 10
7
Single Arm Wrist Curl
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 10
2
Seated Hamstring Curl
3
5-10 reps
RPE 10
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Abs Crunch (Machine)
3
6-12 reps
RPE 10
5
Lateral Raise (Machine)
4
6-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
4
6-12 reps
RPE 10
7
Single Arm Wrist Curl
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 10
2
Seated Hamstring Curl
3
5-10 reps
RPE 10
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Abs Crunch (Machine)
3
6-12 reps
RPE 10
5
Lateral Raise (Machine)
4
6-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
4
6-12 reps
RPE 10
7
Single Arm Wrist Curl
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 10
2
Seated Hamstring Curl
3
5-10 reps
RPE 10
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Abs Crunch (Machine)
3
6-12 reps
RPE 10
5
Lateral Raise (Machine)
4
6-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
4
6-12 reps
RPE 10
7
Single Arm Wrist Curl
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 10
2
Seated Hamstring Curl
3
5-10 reps
RPE 10
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Abs Crunch (Machine)
3
6-12 reps
RPE 10
5
Lateral Raise (Machine)
4
6-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
4
6-12 reps
RPE 10
7
Single Arm Wrist Curl
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 10
2
Seated Hamstring Curl
3
5-10 reps
RPE 10
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Abs Crunch (Machine)
3
6-12 reps
RPE 10
5
Lateral Raise (Machine)
4
6-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
4
6-12 reps
RPE 10
7
Single Arm Wrist Curl
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 10
2
Seated Hamstring Curl
3
5-10 reps
RPE 10
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Abs Crunch (Machine)
3
6-12 reps
RPE 10
5
Lateral Raise (Machine)
4
6-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
4
6-12 reps
RPE 10
7
Single Arm Wrist Curl
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 10
2
Seated Hamstring Curl
3
5-10 reps
RPE 10
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Abs Crunch (Machine)
3
6-12 reps
RPE 10
5
Lateral Raise (Machine)
4
6-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
4
6-12 reps
RPE 10
7
Single Arm Wrist Curl
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 10
2
Seated Hamstring Curl
3
5-10 reps
RPE 10
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Abs Crunch (Machine)
3
6-12 reps
RPE 10
5
Lateral Raise (Machine)
4
6-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
4
6-12 reps
RPE 10
7
Single Arm Wrist Curl
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 10
2
Seated Hamstring Curl
3
5-10 reps
RPE 10
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Abs Crunch (Machine)
3
6-12 reps
RPE 10
5
Lateral Raise (Machine)
4
6-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
4
6-12 reps
RPE 10
7
Single Arm Wrist Curl
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 10
2
Seated Hamstring Curl
3
5-10 reps
RPE 10
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Abs Crunch (Machine)
3
6-12 reps
RPE 10
5
Lateral Raise (Machine)
4
6-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
4
6-12 reps
RPE 10
7
Single Arm Wrist Curl
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 10
2
Seated Hamstring Curl
3
5-10 reps
RPE 10
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Abs Crunch (Machine)
3
6-12 reps
RPE 10
5
Lateral Raise (Machine)
4
6-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
4
6-12 reps
RPE 10
7
Single Arm Wrist Curl
4
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
12-18 reps
RPE 10
1B
Chest Supported Row (Machine)
3
12-18 reps
RPE 10
2A
Seated Military Press (Smith Machine)
4
12-18 reps
RPE 10
2B
Chin-Up (Weighted)
4
12-18 reps
RPE 10
3A
Preacher Curl (EZ Bar)
4
12-18 reps
RPE 10
3B
JM Press (Smith Machine)
1
12-18 reps
RPE 10
4A
Hammer Curl (Dumbbell)
4
12-18 reps
RPE 10
4B
Overhead Extension (EZ Bar)
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
12-18 reps
RPE 10
1B
Chest Supported Row (Machine)
3
12-18 reps
RPE 10
2A
Seated Military Press (Smith Machine)
4
12-18 reps
RPE 10
2B
Chin-Up (Weighted)
4
12-18 reps
RPE 10
3A
Preacher Curl (EZ Bar)
4
12-18 reps
RPE 10
3B
JM Press (Smith Machine)
1
12-18 reps
RPE 10
4A
Hammer Curl (Dumbbell)
4
12-18 reps
RPE 10
4B
Overhead Extension (EZ Bar)
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
12-18 reps
RPE 10
1B
Chest Supported Row (Machine)
3
12-18 reps
RPE 10
2A
Seated Military Press (Smith Machine)
4
12-18 reps
RPE 10
2B
Chin-Up (Weighted)
4
12-18 reps
RPE 10
3A
Preacher Curl (EZ Bar)
4
12-18 reps
RPE 10
3B
JM Press (Smith Machine)
1
12-18 reps
RPE 10
4A
Hammer Curl (Dumbbell)
4
12-18 reps
RPE 10
4B
Overhead Extension (EZ Bar)
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
12-18 reps
RPE 10
1B
Chest Supported Row (Machine)
3
12-18 reps
RPE 10
2A
Seated Military Press (Smith Machine)
4
12-18 reps
RPE 10
2B
Chin-Up (Weighted)
4
12-18 reps
RPE 10
3A
Preacher Curl (EZ Bar)
4
12-18 reps
RPE 10
3B
JM Press (Smith Machine)
1
12-18 reps
RPE 10
4A
Hammer Curl (Dumbbell)
4
12-18 reps
RPE 10
4B
Overhead Extension (EZ Bar)
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
12-18 reps
RPE 10
1B
Chest Supported Row (Machine)
3
12-18 reps
RPE 10
2A
Seated Military Press (Smith Machine)
4
12-18 reps
RPE 10
2B
Chin-Up (Weighted)
4
12-18 reps
RPE 10
3A
Preacher Curl (EZ Bar)
4
12-18 reps
RPE 10
3B
JM Press (Smith Machine)
1
12-18 reps
RPE 10
4A
Hammer Curl (Dumbbell)
4
12-18 reps
RPE 10
4B
Overhead Extension (EZ Bar)
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
12-18 reps
RPE 10
1B
Chest Supported Row (Machine)
3
12-18 reps
RPE 10
2A
Seated Military Press (Smith Machine)
4
12-18 reps
RPE 10
2B
Chin-Up (Weighted)
4
12-18 reps
RPE 10
3A
Preacher Curl (EZ Bar)
4
12-18 reps
RPE 10
3B
JM Press (Smith Machine)
1
12-18 reps
RPE 10
4A
Hammer Curl (Dumbbell)
4
12-18 reps
RPE 10
4B
Overhead Extension (EZ Bar)
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
12-18 reps
RPE 10
1B
Chest Supported Row (Machine)
3
12-18 reps
RPE 10
2A
Seated Military Press (Smith Machine)
4
12-18 reps
RPE 10
2B
Chin-Up (Weighted)
4
12-18 reps
RPE 10
3A
Preacher Curl (EZ Bar)
4
12-18 reps
RPE 10
3B
JM Press (Smith Machine)
1
12-18 reps
RPE 10
4A
Hammer Curl (Dumbbell)
4
12-18 reps
RPE 10
4B
Overhead Extension (EZ Bar)
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
12-18 reps
RPE 10
1B
Chest Supported Row (Machine)
3
12-18 reps
RPE 10
2A
Seated Military Press (Smith Machine)
4
12-18 reps
RPE 10
2B
Chin-Up (Weighted)
4
12-18 reps
RPE 10
3A
Preacher Curl (EZ Bar)
4
12-18 reps
RPE 10
3B
JM Press (Smith Machine)
1
12-18 reps
RPE 10
4A
Hammer Curl (Dumbbell)
4
12-18 reps
RPE 10
4B
Overhead Extension (EZ Bar)
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
12-18 reps
RPE 10
1B
Chest Supported Row (Machine)
3
12-18 reps
RPE 10
2A
Seated Military Press (Smith Machine)
4
12-18 reps
RPE 10
2B
Chin-Up (Weighted)
4
12-18 reps
RPE 10
3A
Preacher Curl (EZ Bar)
4
12-18 reps
RPE 10
3B
JM Press (Smith Machine)
1
12-18 reps
RPE 10
4A
Hammer Curl (Dumbbell)
4
12-18 reps
RPE 10
4B
Overhead Extension (EZ Bar)
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
12-18 reps
RPE 10
1B
Chest Supported Row (Machine)
3
12-18 reps
RPE 10
2A
Seated Military Press (Smith Machine)
4
12-18 reps
RPE 10
2B
Chin-Up (Weighted)
4
12-18 reps
RPE 10
3A
Preacher Curl (EZ Bar)
4
12-18 reps
RPE 10
3B
JM Press (Smith Machine)
1
12-18 reps
RPE 10
4A
Hammer Curl (Dumbbell)
4
12-18 reps
RPE 10
4B
Overhead Extension (EZ Bar)
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
12-18 reps
RPE 10
1B
Chest Supported Row (Machine)
3
12-18 reps
RPE 10
2A
Seated Military Press (Smith Machine)
4
12-18 reps
RPE 10
2B
Chin-Up (Weighted)
4
12-18 reps
RPE 10
3A
Preacher Curl (EZ Bar)
4
12-18 reps
RPE 10
3B
JM Press (Smith Machine)
1
12-18 reps
RPE 10
4A
Hammer Curl (Dumbbell)
4
12-18 reps
RPE 10
4B
Overhead Extension (EZ Bar)
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
12-18 reps
RPE 10
1B
Chest Supported Row (Machine)
3
12-18 reps
RPE 10
2A
Seated Military Press (Smith Machine)
4
12-18 reps
RPE 10
2B
Chin-Up (Weighted)
4
12-18 reps
RPE 10
3A
Preacher Curl (EZ Bar)
4
12-18 reps
RPE 10
3B
JM Press (Smith Machine)
1
12-18 reps
RPE 10
4A
Hammer Curl (Dumbbell)
4
12-18 reps
RPE 10
4B
Overhead Extension (EZ Bar)
4
12-18 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-10 reps
RPE 10
2
Leg Extension
3
5-10 reps
RPE 10
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Abs Crunch (Machine)
3
6-12 reps
RPE 10
5
Lateral Raise (Machine)
4
12-20 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
4
12-20 reps
RPE 10
7
Single Arm Wrist Curl
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-10 reps
RPE 10
2
Leg Extension
3
5-10 reps
RPE 10
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Abs Crunch (Machine)
3
6-12 reps
RPE 10
5
Lateral Raise (Machine)
4
12-20 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
4
12-20 reps
RPE 10
7
Single Arm Wrist Curl
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-10 reps
RPE 10
2
Leg Extension
3
5-10 reps
RPE 10
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Abs Crunch (Machine)
3
6-12 reps
RPE 10
5
Lateral Raise (Machine)
4
12-20 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
4
12-20 reps
RPE 10
7
Single Arm Wrist Curl
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-10 reps
RPE 10
2
Leg Extension
3
5-10 reps
RPE 10
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Abs Crunch (Machine)
3
6-12 reps
RPE 10
5
Lateral Raise (Machine)
4
12-20 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
4
12-20 reps
RPE 10
7
Single Arm Wrist Curl
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-10 reps
RPE 10
2
Leg Extension
3
5-10 reps
RPE 10
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Abs Crunch (Machine)
3
6-12 reps
RPE 10
5
Lateral Raise (Machine)
4
12-20 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
4
12-20 reps
RPE 10
7
Single Arm Wrist Curl
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-10 reps
RPE 10
2
Leg Extension
3
5-10 reps
RPE 10
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Abs Crunch (Machine)
3
6-12 reps
RPE 10
5
Lateral Raise (Machine)
4
12-20 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
4
12-20 reps
RPE 10
7
Single Arm Wrist Curl
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-10 reps
RPE 10
2
Leg Extension
3
5-10 reps
RPE 10
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Abs Crunch (Machine)
3
6-12 reps
RPE 10
5
Lateral Raise (Machine)
4
12-20 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
4
12-20 reps
RPE 10
7
Single Arm Wrist Curl
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-10 reps
RPE 10
2
Leg Extension
3
5-10 reps
RPE 10
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Abs Crunch (Machine)
3
6-12 reps
RPE 10
5
Lateral Raise (Machine)
4
12-20 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
4
12-20 reps
RPE 10
7
Single Arm Wrist Curl
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-10 reps
RPE 10
2
Leg Extension
3
5-10 reps
RPE 10
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Abs Crunch (Machine)
3
6-12 reps
RPE 10
5
Lateral Raise (Machine)
4
12-20 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
4
12-20 reps
RPE 10
7
Single Arm Wrist Curl
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-10 reps
RPE 10
2
Leg Extension
3
5-10 reps
RPE 10
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Abs Crunch (Machine)
3
6-12 reps
RPE 10
5
Lateral Raise (Machine)
4
12-20 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
4
12-20 reps
RPE 10
7
Single Arm Wrist Curl
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-10 reps
RPE 10
2
Leg Extension
3
5-10 reps
RPE 10
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Abs Crunch (Machine)
3
6-12 reps
RPE 10
5
Lateral Raise (Machine)
4
12-20 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
4
12-20 reps
RPE 10
7
Single Arm Wrist Curl
4
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-10 reps
RPE 10
2
Leg Extension
3
5-10 reps
RPE 10
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Abs Crunch (Machine)
3
6-12 reps
RPE 10
5
Lateral Raise (Machine)
4
12-20 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
4
12-20 reps
RPE 10
7
Single Arm Wrist Curl
4
12-20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
@10
@10
@10
@10
1B
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@10
@10
@10
2A
Seated Military Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
@10
@10
@10
@10
2B
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
@10
@10
@10
@10
3A
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@10
@10
@10
@10
3B
JM Press (Smith Machine)
1 Set
5-12 Reps
@10
4A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@10
@10
@10
@10
4B
Overhead Extension (EZ Bar)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@10
@10
@10
@10
Day 2
1
Hack Squat
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@10
@10
@10
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@10
@10
@10
3
Standing Calf Raise
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@10
@10
@10
4
Abs Crunch (Machine)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@10
@10
@10
5
Lateral Raise (Machine)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@10
@10
@10
@10
6
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@10
@10
@10
@10
7
Single Arm Wrist Curl
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@10
@10
@10
@10
Day 3
1A
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
12-18 Reps
12-18 Reps
12-18 Reps
12-18 Reps
@10
@10
@10
@10
1B
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12-18 Reps
12-18 Reps
12-18 Reps
@10
@10
@10
2A
Seated Military Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
12-18 Reps
12-18 Reps
12-18 Reps
12-18 Reps
@10
@10
@10
@10
2B
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12-18 Reps
12-18 Reps
12-18 Reps
12-18 Reps
@10
@10
@10
@10
3A
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
12-18 Reps
12-18 Reps
12-18 Reps
12-18 Reps
@10
@10
@10
@10
3B
JM Press (Smith Machine)
1 Set
12-18 Reps
@10
4A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-18 Reps
12-18 Reps
12-18 Reps
12-18 Reps
@10
@10
@10
@10
4B
Overhead Extension (EZ Bar)
1 Set
1 Set
1 Set
1 Set
12-18 Reps
12-18 Reps
12-18 Reps
12-18 Reps
@10
@10
@10
@10
Day 4
1
Stiff Leg Deadlift
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@10
@10
@10
2
Leg Extension
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@10
@10
@10
3
Standing Calf Raise
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@10
@10
@10
4
Abs Crunch (Machine)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@10
@10
@10
5
Lateral Raise (Machine)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@10
@10
@10
@10
6
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@10
@10
@10
@10
7
Single Arm Wrist Curl
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@10
@10
@10
@10