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BULK UP Upper Lower

by Adam G.

Program Description

This program can work for everyone. Beginner should train a bit lighter though. RPE - don't take it too seriously, just train intensely. The last week (10th) is a deload week - RPE goes down to 6 (beginners may even go down to RPE 5) If RPE is 9-10 then it means do sets at RPE 9 and the last one to failure (RPE 10). Avoid going to the gym 3 times in a row and don't do 3 rest days in a row. A proper schedule looks something like this: Day 1: Upper Body 1 Day 2: Lower Body 1 Day 3: Rest Day Day 4: Upper Body 2 Day 5: Lower Body 2 Day 6 & 7: Rest Day Best of luck on this workout program!

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness, Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 26, 2025 07:37
  • Last Edited
    Dec 26, 2025 07:42
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.1%
Triceps
9.3%
Quadriceps
9.3%
Hamstrings
9.3%
Abs
8.2%
Upper Back
7.8%
Glutes
7.8%
Chest
7%
Lats
6.2%
Biceps
6.2%
Middle Delts
5.4%
Calves
4.7%
Adductors
2.7%
Rear Delts
2.3%
Forearms
1.6%
Lower Back
1.2%
Abductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Face Pull
2
8-12 reps
RPE 8-9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
8
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Face Pull
2
8-12 reps
RPE 8-9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
8
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Face Pull
2
8-12 reps
RPE 8-9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
8
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Face Pull
2
8-12 reps
RPE 8-9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
8
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Face Pull
2
8-12 reps
RPE 8-9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
8
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Face Pull
2
8-12 reps
RPE 8-9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
8
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Face Pull
2
8-12 reps
RPE 8-9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
8
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Face Pull
2
8-12 reps
RPE 8-9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
8
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Face Pull
2
8-12 reps
RPE 8-9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
8
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 6
2
Pull-Up (Weighted)
2
AMRAP
RPE 6
3
Chest Fly (Machine)
2
8-12 reps
RPE 6
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
6
Face Pull
2
8-12 reps
RPE 6
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 6
8
Bicep Curl (Barbell)
2
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-9
3
Leg Curl
2
8-12 reps
RPE 9-10
4
Standing Calf Raise
3
8-15 reps
RPE 9-10
5
Hanging Leg Raise
2
8-15 reps
RPE 8-9
6
Plank
1
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-9
3
Leg Curl
2
8-12 reps
RPE 9-10
4
Standing Calf Raise
3
8-15 reps
RPE 9-10
5
Hanging Leg Raise
2
8-15 reps
RPE 8-9
6
Plank
1
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-9
3
Leg Curl
2
8-12 reps
RPE 9-10
4
Standing Calf Raise
3
8-15 reps
RPE 9-10
5
Hanging Leg Raise
2
8-15 reps
RPE 8-9
6
Plank
1
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-9
3
Leg Curl
2
8-12 reps
RPE 9-10
4
Standing Calf Raise
3
8-15 reps
RPE 9-10
5
Hanging Leg Raise
2
8-15 reps
RPE 8-9
6
Plank
1
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-9
3
Leg Curl
2
8-12 reps
RPE 9-10
4
Standing Calf Raise
3
8-15 reps
RPE 9-10
5
Hanging Leg Raise
2
8-15 reps
RPE 8-9
6
Plank
1
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-9
3
Leg Curl
2
8-12 reps
RPE 9-10
4
Standing Calf Raise
3
8-15 reps
RPE 9-10
5
Hanging Leg Raise
2
8-15 reps
RPE 8-9
6
Plank
1
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-9
3
Leg Curl
2
8-12 reps
RPE 9-10
4
Standing Calf Raise
3
8-15 reps
RPE 9-10
5
Hanging Leg Raise
2
8-15 reps
RPE 8-9
6
Plank
1
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-9
3
Leg Curl
2
8-12 reps
RPE 9-10
4
Standing Calf Raise
3
8-15 reps
RPE 9-10
5
Hanging Leg Raise
2
8-15 reps
RPE 8-9
6
Plank
1
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8-9
3
Leg Curl
2
8-12 reps
RPE 9-10
4
Standing Calf Raise
3
8-15 reps
RPE 9-10
5
Hanging Leg Raise
2
8-15 reps
RPE 8-9
6
Plank
1
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 5
3
Leg Curl
2
8-12 reps
RPE 6
4
Standing Calf Raise
3
8-15 reps
RPE 6
5
Hanging Leg Raise
2
8-15 reps
RPE 6
6
Plank
1
1-2 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9-10
2
Bent Over Row (Barbell)
2
6-10 reps
RPE 9-10
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9-10
4
Lat Pulldown
2
8-12 reps
RPE 9-10
5
Lateral Raise (Cable)
2
8-15 reps
RPE 10
6
Dip (Weighted)
2
AMRAP
RPE 9-10
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9-10
2
Bent Over Row (Barbell)
2
6-10 reps
RPE 9-10
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9-10
4
Lat Pulldown
2
8-12 reps
RPE 9-10
5
Lateral Raise (Cable)
2
8-15 reps
RPE 10
6
Dip (Weighted)
2
AMRAP
RPE 9-10
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9-10
2
Bent Over Row (Barbell)
2
6-10 reps
RPE 9-10
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9-10
4
Lat Pulldown
2
8-12 reps
RPE 9-10
5
Lateral Raise (Cable)
2
8-15 reps
RPE 10
6
Dip (Weighted)
2
AMRAP
RPE 9-10
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9-10
2
Bent Over Row (Barbell)
2
6-10 reps
RPE 9-10
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9-10
4
Lat Pulldown
2
8-12 reps
RPE 9-10
5
Lateral Raise (Cable)
2
8-15 reps
RPE 10
6
Dip (Weighted)
2
AMRAP
RPE 9-10
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9-10
2
Bent Over Row (Barbell)
2
6-10 reps
RPE 9-10
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9-10
4
Lat Pulldown
2
8-12 reps
RPE 9-10
5
Lateral Raise (Cable)
2
8-15 reps
RPE 10
6
Dip (Weighted)
2
AMRAP
RPE 9-10
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9-10
2
Bent Over Row (Barbell)
2
6-10 reps
RPE 9-10
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9-10
4
Lat Pulldown
2
8-12 reps
RPE 9-10
5
Lateral Raise (Cable)
2
8-15 reps
RPE 10
6
Dip (Weighted)
2
AMRAP
RPE 9-10
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9-10
2
Bent Over Row (Barbell)
2
6-10 reps
RPE 9-10
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9-10
4
Lat Pulldown
2
8-12 reps
RPE 9-10
5
Lateral Raise (Cable)
2
8-15 reps
RPE 10
6
Dip (Weighted)
2
AMRAP
RPE 9-10
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9-10
2
Bent Over Row (Barbell)
2
6-10 reps
RPE 9-10
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9-10
4
Lat Pulldown
2
8-12 reps
RPE 9-10
5
Lateral Raise (Cable)
2
8-15 reps
RPE 10
6
Dip (Weighted)
2
AMRAP
RPE 9-10
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9-10
2
Bent Over Row (Barbell)
2
6-10 reps
RPE 9-10
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9-10
4
Lat Pulldown
2
8-12 reps
RPE 9-10
5
Lateral Raise (Cable)
2
8-15 reps
RPE 10
6
Dip (Weighted)
2
AMRAP
RPE 9-10
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 6
2
Bent Over Row (Barbell)
2
6-10 reps
RPE 6
3
Overhead Press (Barbell)
3
5-8 reps
RPE 6
4
Lat Pulldown
2
8-12 reps
RPE 6
5
Lateral Raise (Cable)
2
8-15 reps
RPE 7
6
Dip (Weighted)
2
AMRAP
RPE 6
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-9
2
Leg Press
2
6-10 reps
RPE 9-10
3
Leg Extension
2
8-12 reps
RPE 9-10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 9-10
5
Standing Calf Raise
3
8-15 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 8-9
7
Hollow Hold
1
0.5-1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-9
2
Leg Press
2
6-10 reps
RPE 9-10
3
Leg Extension
2
8-12 reps
RPE 9-10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 9-10
5
Standing Calf Raise
3
8-15 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 8-9
7
Hollow Hold
1
0.5-1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-9
2
Leg Press
2
6-10 reps
RPE 9-10
3
Leg Extension
2
8-12 reps
RPE 9-10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 9-10
5
Standing Calf Raise
3
8-15 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 8-9
7
Hollow Hold
1
0.5-1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-9
2
Leg Press
2
6-10 reps
RPE 9-10
3
Leg Extension
2
8-12 reps
RPE 9-10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 9-10
5
Standing Calf Raise
3
8-15 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 8-9
7
Hollow Hold
1
0.5-1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-9
2
Leg Press
2
6-10 reps
RPE 9-10
3
Leg Extension
2
8-12 reps
RPE 9-10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 9-10
5
Standing Calf Raise
3
8-15 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 8-9
7
Hollow Hold
1
0.5-1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-9
2
Leg Press
2
6-10 reps
RPE 9-10
3
Leg Extension
2
8-12 reps
RPE 9-10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 9-10
5
Standing Calf Raise
3
8-15 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 8-9
7
Hollow Hold
1
0.5-1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-9
2
Leg Press
2
6-10 reps
RPE 9-10
3
Leg Extension
2
8-12 reps
RPE 9-10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 9-10
5
Standing Calf Raise
3
8-15 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 8-9
7
Hollow Hold
1
0.5-1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-9
2
Leg Press
2
6-10 reps
RPE 9-10
3
Leg Extension
2
8-12 reps
RPE 9-10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 9-10
5
Standing Calf Raise
3
8-15 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 8-9
7
Hollow Hold
1
0.5-1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-9
2
Leg Press
2
6-10 reps
RPE 9-10
3
Leg Extension
2
8-12 reps
RPE 9-10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 9-10
5
Standing Calf Raise
3
8-15 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 8-9
7
Hollow Hold
1
0.5-1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6
2
Leg Press
2
6-10 reps
RPE 6
3
Leg Extension
2
8-12 reps
RPE 6
4
Hip Adductor (Machine)
2
8-12 reps
RPE 6
5
Standing Calf Raise
3
8-15 reps
RPE 6
6
Abs Crunch (Machine)
2
8-12 reps
RPE 6
7
Hollow Hold
1
0.5-1 mins
RPE 6
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9-10
@9-10
2
Pull-Up (Weighted)
1 Set
1 Set
AMRAP
AMRAP
@9-10
@9-10
3
Chest Fly (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
6
Face Pull
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8-9
7
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
8
Bicep Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8-9
@8-9
@8-9
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@8-9
3
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
4
Standing Calf Raise
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@9-10
@9-10
@9-10
5
Hanging Leg Raise
1 Set
1 Set
8-15 Reps
8-15 Reps
@8-9
@8-9
6
Plank
1 Set
1-2 mins
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9-10
@9-10
@9-10
2
Bent Over Row (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9-10
@9-10
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9-10
@9-10
@9-10
4
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
5
Lateral Raise (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
6
Dip (Weighted)
1 Set
1 Set
AMRAP
AMRAP
@9-10
@9-10
7
Hammer Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-9
@8-9
@8-9
2
Leg Press
1 Set
1 Set
6-10 Reps
6-10 Reps
@9-10
@9-10
3
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
4
Hip Adductor (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
5
Standing Calf Raise
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@9-10
@9-10
@9-10
6
Abs Crunch (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8-9
7
Hollow Hold
1 Set
0.5-1 mins
@10