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UL4

by LEEK365

Program Description

Upper Lower 4 Day Split, also recomend 10K steps per day plus low intensity cardio monday, wednesday & friday after the lifts, i'm recovering from a knee injury so i tend to do running on a treadmill

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 30, 2025 03:25
  • Last Edited
    Oct 30, 2025 08:31
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.4%
Front Delts
10.5%
Chest
10.5%
Hamstrings
10.3%
Middle Delts
8.2%
Lats
7.4%
Abs
7%
Calves
7%
Upper Back
6.5%
Triceps
6.5%
Glutes
4.7%
Biceps
4.4%
Lower Back
2.1%
Rear Delts
1.1%
Abductors
1.1%
Adductors
0.4%
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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
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Chest Fly (Cable)
2
12 reps
RPE 9
3
Chest Fly (Cable)
2
12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Bayesian Curl
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Chest Fly (Cable)
2
12 reps
RPE 9
3
Chest Fly (Cable)
2
12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Bayesian Curl
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Chest Fly (Cable)
2
12 reps
RPE 9
3
Chest Fly (Cable)
2
12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Bayesian Curl
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Chest Fly (Cable)
2
12 reps
RPE 9
3
Chest Fly (Cable)
2
12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Bayesian Curl
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Chest Fly (Cable)
2
12 reps
RPE 9
3
Chest Fly (Cable)
2
12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Bayesian Curl
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Chest Fly (Cable)
2
12 reps
RPE 9
3
Chest Fly (Cable)
2
12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Bayesian Curl
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Chest Fly (Cable)
2
12 reps
RPE 9
3
Chest Fly (Cable)
2
12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Bayesian Curl
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Chest Fly (Cable)
2
12 reps
RPE 9
3
Chest Fly (Cable)
2
12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Bayesian Curl
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Chest Fly (Cable)
2
12 reps
RPE 9
3
Chest Fly (Cable)
2
12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Bayesian Curl
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Chest Fly (Cable)
2
12 reps
RPE 9
3
Chest Fly (Cable)
2
12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Bayesian Curl
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Chest Fly (Cable)
2
12 reps
RPE 9
3
Chest Fly (Cable)
2
12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Bayesian Curl
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Chest Fly (Cable)
2
12 reps
RPE 9
3
Chest Fly (Cable)
2
12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Bayesian Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Pec Deck (Machine)
2
15 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Machine Row (Plate Loaded)
3
10 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Machine Preacher Curl
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Pec Deck (Machine)
2
15 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Machine Row (Plate Loaded)
3
10 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Machine Preacher Curl
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Pec Deck (Machine)
2
15 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Machine Row (Plate Loaded)
3
10 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Machine Preacher Curl
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Pec Deck (Machine)
2
15 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Machine Row (Plate Loaded)
3
10 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Machine Preacher Curl
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Pec Deck (Machine)
2
15 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Machine Row (Plate Loaded)
3
10 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Machine Preacher Curl
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Pec Deck (Machine)
2
15 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Machine Row (Plate Loaded)
3
10 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Machine Preacher Curl
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Pec Deck (Machine)
2
15 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Machine Row (Plate Loaded)
3
10 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Machine Preacher Curl
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Pec Deck (Machine)
2
15 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Machine Row (Plate Loaded)
3
10 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Machine Preacher Curl
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Pec Deck (Machine)
2
15 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Machine Row (Plate Loaded)
3
10 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Machine Preacher Curl
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Pec Deck (Machine)
2
15 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Machine Row (Plate Loaded)
3
10 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Machine Preacher Curl
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Pec Deck (Machine)
2
15 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Machine Row (Plate Loaded)
3
10 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Machine Preacher Curl
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Pec Deck (Machine)
2
15 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Machine Row (Plate Loaded)
3
10 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Machine Preacher Curl
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 9
3
Goblet Squat
2
10 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
4
12 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 9
3
Goblet Squat
2
10 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
4
12 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 9
3
Goblet Squat
2
10 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
4
12 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 9
3
Goblet Squat
2
10 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
4
12 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 9
3
Goblet Squat
2
10 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
4
12 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 9
3
Goblet Squat
2
10 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
4
12 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 9
3
Goblet Squat
2
10 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
4
12 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 9
3
Goblet Squat
2
10 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
4
12 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 9
3
Goblet Squat
2
10 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
4
12 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 9
3
Goblet Squat
2
10 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
4
12 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 9
3
Goblet Squat
2
10 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
4
12 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
10 reps
RPE 9
3
Goblet Squat
2
10 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
4
12 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
2
Chest Fly (Cable)
2 Sets
12 Reps
@9
3
Chest Fly (Cable)
2 Sets
12 Reps
@9
4
Pull-Up (Bodyweight)
3 Sets
10 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
6
Chest Supported Row (Machine)
3 Sets
10 Reps
@9
7
Overhead Tricep Extension (Cable)
1 Set
AMRAP
@10
8
Bayesian Curl
2 Sets
12 Reps
@10
Day 2
1
Lying Leg Curl
2 Sets
10 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
10 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
4
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Standing Calf Raise
4 Sets
12 Reps
@9
6
Abs Crunch (Machine)
3 Sets
15 Reps
@9
Day 3
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9
3
Pec Deck (Machine)
2 Sets
15 Reps
@9
4
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
6
Machine Row (Plate Loaded)
3 Sets
10 Reps
@9
7
Single Arm Tricep Extension (Cable)
1 Set
AMRAP
@10
8
Machine Preacher Curl
1 Set
AMRAP
@10
Day 4
1
Lying Leg Curl
2 Sets
10 Reps
@9
2
Leg Press (45 Degrees)
3 Sets
10 Reps
@9
3
Goblet Squat
2 Sets
10 Reps
@9
4
Leg Extension
3 Sets
12 Reps
@9
5
Standing Calf Raise
4 Sets
12 Reps
@9
6
Abs Crunch (Machine)
3 Sets
15 Reps
@9