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Upper, Lower, Arms Program

by Owen L.
6 athletes joined

Program Description

Get Uggeee

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
    Nov 18, 2025 05:27

Summary

Transform your physique with this comprehensive 9-week Upper, Lower, Arms Program designed for serious lifters. With six training days each week, you'll engage in a balanced mix of barbell, machine, and dumbbell exercises that target all major muscle groups. From squats to bench presses, each session is crafted to enhance strength and muscle definition, ensuring you maximize your results. Get ready to push your limits and achieve your fitness goals with a structured plan that keeps you motivated and on track!
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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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
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
Bench Press (Close Grip)
3
8 reps
RPE 7
2
Pull-Up (Assisted)
3
8-12 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5
Shoulder Press (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Pull-Up (Assisted)
3
8-12 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5
Shoulder Press (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 9
2
Pull-Up (Assisted)
3
8-12 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5
Shoulder Press (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 7
2
Pull-Up (Assisted)
3
8-12 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5
Shoulder Press (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Pull-Up (Assisted)
3
8-12 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5
Shoulder Press (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 9
2
Pull-Up (Assisted)
3
8-12 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5
Shoulder Press (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
RPE 7
2
Pull-Up (Assisted)
3
8-12 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5
Shoulder Press (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
RPE 8
2
Pull-Up (Assisted)
3
8-12 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5
Shoulder Press (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
RPE 9
2
Pull-Up (Assisted)
3
8-12 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5
Shoulder 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 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
Day 4
1
Bench Press (Close Grip)
3 Sets
8 Reps
@7
2
Pull-Up (Assisted)
3 Sets
8-12 Reps
@9-10
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9-10
4
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@9-10
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
@9-10