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Upper, Lower, Arms Program

by Owen L.
1 athletes joined

Program Description

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Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 05, 2025 10:27
  • Last Edited
    Oct 06, 2025 01:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Biceps
10.5%
Upper Back
10.1%
Front Delts
9.4%
Middle Delts
8.1%
Chest
7.4%
Lats
7.3%
Quadriceps
7.3%
Hamstrings
6.2%
Glutes
4.7%
Rear Delts
4.4%
Calves
4%
Lower Back
2.4%
Forearms
2%
Abs
1.6%
Adductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
80%
75%
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9-10
4
Lat Pulldown
3
8-12 reps
RPE 9-10
5
Chest Fly (Machine)
2
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
80%
75%
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9-10
4
Lat Pulldown
3
8-12 reps
RPE 9-10
5
Chest Fly (Machine)
2
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
80%
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9-10
4
Lat Pulldown
3
8-12 reps
RPE 9-10
5
Chest Fly (Machine)
2
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
85%
80%
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9-10
4
Lat Pulldown
3
8-12 reps
RPE 9-10
5
Chest Fly (Machine)
2
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
85%
80%
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9-10
4
Lat Pulldown
3
8-12 reps
RPE 9-10
5
Chest Fly (Machine)
2
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9-10
4
Lat Pulldown
3
8-12 reps
RPE 9-10
5
Chest Fly (Machine)
2
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
90%
85%
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9-10
4
Lat Pulldown
3
8-12 reps
RPE 9-10
5
Chest Fly (Machine)
2
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
3 reps
90%
85%
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9-10
4
Lat Pulldown
3
8-12 reps
RPE 9-10
5
Chest Fly (Machine)
2
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9-10
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9-10
4
Lat Pulldown
3
8-12 reps
RPE 9-10
5
Chest Fly (Machine)
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
80%
75%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8-9
3
Leg Extension
3
12-15 reps
RPE 9-10
4
Seated Calf Raise
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
80%
75%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8-9
3
Leg Extension
3
12-15 reps
RPE 9-10
4
Seated Calf Raise
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
80%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8-9
3
Leg Extension
3
12-15 reps
RPE 9-10
4
Seated Calf Raise
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
85%
80%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8-9
3
Leg Extension
3
12-15 reps
RPE 9-10
4
Seated Calf Raise
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5 reps
85%
80%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8-9
3
Leg Extension
3
12-15 reps
RPE 9-10
4
Seated Calf Raise
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8-9
3
Leg Extension
3
12-15 reps
RPE 9-10
4
Seated Calf Raise
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
90%
85%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8-9
3
Leg Extension
3
12-15 reps
RPE 9-10
4
Seated Calf Raise
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3 reps
3 reps
90%
85%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8-9
3
Leg Extension
3
12-15 reps
RPE 9-10
4
Seated Calf Raise
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8-9
3
Leg Extension
3
12-15 reps
RPE 9-10
4
Seated Calf Raise
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-10
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9-10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Lying Reverse Fly
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-10
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9-10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Lying Reverse Fly
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-10
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9-10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Lying Reverse Fly
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-10
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9-10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Lying Reverse Fly
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-10
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9-10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Lying Reverse Fly
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-10
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9-10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Lying Reverse Fly
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-10
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9-10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Lying Reverse Fly
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-10
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9-10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Lying Reverse Fly
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-10
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9-10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Lying Reverse Fly
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
2
Pull-Up (Assisted)
3
8-12 reps
RPE 9-10
3
Shoulder Press (Machine)
3
8-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5
Chest Press (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
2
Pull-Up (Assisted)
3
8-12 reps
RPE 9-10
3
Shoulder Press (Machine)
3
8-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5
Chest Press (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
2
Pull-Up (Assisted)
3
8-12 reps
RPE 9-10
3
Shoulder Press (Machine)
3
8-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5
Chest Press (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
2
Pull-Up (Assisted)
3
8-12 reps
RPE 9-10
3
Shoulder Press (Machine)
3
8-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5
Chest Press (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
2
Pull-Up (Assisted)
3
8-12 reps
RPE 9-10
3
Shoulder Press (Machine)
3
8-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5
Chest Press (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
2
Pull-Up (Assisted)
3
8-12 reps
RPE 9-10
3
Shoulder Press (Machine)
3
8-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5
Chest Press (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
2
Pull-Up (Assisted)
3
8-12 reps
RPE 9-10
3
Shoulder Press (Machine)
3
8-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5
Chest Press (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
2
Pull-Up (Assisted)
3
8-12 reps
RPE 9-10
3
Shoulder Press (Machine)
3
8-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5
Chest Press (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
2
Pull-Up (Assisted)
3
8-12 reps
RPE 9-10
3
Shoulder Press (Machine)
3
8-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5
Chest Press (Machine)
3
8-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
8 reps
80%
75%
2
Hack Squat
2
8-12 reps
RPE 9-10
3
Leg Curl
3
8-12 reps
RPE 9-10
4
Calf Raise (Machine)
3
8-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
8 reps
8 reps
80%
75%
2
Hack Squat
2
8-12 reps
RPE 9-10
3
Leg Curl
3
8-12 reps
RPE 9-10
4
Calf Raise (Machine)
3
8-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
80%
2
Hack Squat
2
8-12 reps
RPE 9-10
3
Leg Curl
3
8-12 reps
RPE 9-10
4
Calf Raise (Machine)
3
8-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
85%
80%
2
Hack Squat
2
8-12 reps
RPE 9-10
3
Leg Curl
3
8-12 reps
RPE 9-10
4
Calf Raise (Machine)
3
8-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
5 reps
85%
80%
2
Hack Squat
2
8-12 reps
RPE 9-10
3
Leg Curl
3
8-12 reps
RPE 9-10
4
Calf Raise (Machine)
3
8-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Hack Squat
2
8-12 reps
RPE 9-10
3
Leg Curl
3
8-12 reps
RPE 9-10
4
Calf Raise (Machine)
3
8-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
90%
85%
2
Hack Squat
2
8-12 reps
RPE 9-10
3
Leg Curl
3
8-12 reps
RPE 9-10
4
Calf Raise (Machine)
3
8-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
3 reps
90%
85%
2
Hack Squat
2
8-12 reps
RPE 9-10
3
Leg Curl
3
8-12 reps
RPE 9-10
4
Calf Raise (Machine)
3
8-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Hack Squat
2
8-12 reps
RPE 9-10
3
Leg Curl
3
8-12 reps
RPE 9-10
4
Calf Raise (Machine)
3
8-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9-10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9-10
4
Hammer Curl
3
12-15 reps
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
6
Face Pull
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9-10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9-10
4
Hammer Curl
3
12-15 reps
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
6
Face Pull
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9-10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9-10
4
Hammer Curl
3
12-15 reps
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
6
Face Pull
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9-10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9-10
4
Hammer Curl
3
12-15 reps
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
6
Face Pull
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9-10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9-10
4
Hammer Curl
3
12-15 reps
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
6
Face Pull
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9-10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9-10
4
Hammer Curl
3
12-15 reps
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
6
Face Pull
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9-10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9-10
4
Hammer Curl
3
12-15 reps
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
6
Face Pull
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9-10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9-10
4
Hammer Curl
3
12-15 reps
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
6
Face Pull
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9-10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9-10
4
Hammer Curl
3
12-15 reps
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
6
Face Pull
3
15-20 reps
RPE 10
Week 1
1 / 9 Weeks
Day 2
1
Squat (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
80%
75%
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8-9
3
Leg Extension
3 Sets
12-15 Reps
@9-10
4
Seated Calf Raise
3 Sets
12-15 Reps
@9-10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9-10
2
Pull-Up (Assisted)
3 Sets
8-12 Reps
@9-10
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
@9-10
4
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@9-10
5
Chest Press (Machine)
3 Sets
8-12 Reps
@9-10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
80%
75%
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9-10
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9-10
4
Lat Pulldown
3 Sets
8-12 Reps
@9-10
5
Chest Fly (Machine)
2 Sets
12-15 Reps
@9-10
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@9-10
2
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9-10
3
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9-10
4
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9-10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
6
Lying Reverse Fly
3 Sets
15-20 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
80%
75%
2
Hack Squat
2 Sets
8-12 Reps
@9-10
3
Leg Curl
3 Sets
8-12 Reps
@9-10
4
Calf Raise (Machine)
3 Sets
8-12 Reps
@9-10
Day 6
1
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9-10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@9-10
4
Hammer Curl
3 Sets
12-15 Reps
@9-10
5
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@9-10
6
Face Pull
3 Sets
15-20 Reps
@10